The Wellness of YOU! - # 149 - Get Pumped!
posted in Nutrition and Weight Loss |
One of the issues that is so much on the minds of Americans today is their heart health. What can we do to protect this vital organ of ours so that we can have a long, vigorous life?
It wasn’t too many years ago that a group of British scientists came up with a cocktail of six known drugs they called the “Polypill”. According to these scientists, this pill would slash the risk of heart attack and stroke by 80 percent if taken every day.
Well, here are some super foods that can protect your heart’s health just as effectively as a fistful of medication.
What I’m going to propose to you today is the “Polymeal” — six foods that if eaten regularly could reduce the risk of heart disease by 76 percent — and do it without taking any drugs. No, this isn’t something that I came up with on my own — well — in a way I have written about these foods in previous posts here — but in this case, the credit goes to a group of Dutch scientists. They came up with this to show that healthy nutrition can protect your heart as well as drugs can. They conducted volumes of careful research to design this meal so it is possible that it could add years and quality to your life.
Almonds
A handful of almonds a day reduces LDL -— bad cholesterol —- by nearly 5 percent, according to a University of Toronto study. And two handfuls cut LDL by nearly 10 percent.
Fish
Four servings of fish a week can lower heart disease risk by an average of 14 percent, say Tulane University researchers. Choose cold-water species such as salmon, tuna, and sardines—they’re full of omega-3s — fatty acids that can lower cholesterol, blood pressure, and even the blood cell stickiness that contributes to clots. But don’t go overboard. More than four four-ounce servings a week can raise blood mercury levels. If eating fish that often is a problem, then take a good fish oil capsule according to the directions.
Garlic
It may not do much for your popularity, but a daily dose of garlic can reduce total cholesterol levels by 17 points, for a 25 percent decrease in heart disease risk. Subjects in scientific studies typically take 600 to 900 mg of garlic in dried capsule form, but one fresh clove contains about the same amount of the active compounds.
Produce
Yes! Another major score for fruits and vegetables. Four hundred grams (about 14 ounces) of produce a day could cut heart disease risk by nearly one fourth. The foods contain antioxidants that fight the cellular damage that contributes to atherosclerosis, a deadly hardening of the arteries. Produce also provides dietary fiber, which was found to cut heart disease risk by 40 percent in a Harvard study. Broccoli, berries, melons, carrots, and leafy greens are all rich in both antioxidants and fiber.
Red Wine
A daily glass of the grape can lower your odds of heart disease by one third, according to the journal Circulation. Red wine is rich in polyphenols, substances that prevent oxidation, the process that causes cholesterol to glom on to artery walls. As ever, too much wine is worse for you than none at all. Keep it to a glass or two at most.
Dark chocolate
Notice — that says DARK chocolate! Eating this treat daily can reduce blood pressure. University of California, San Francisco, researchers have an idea why: flavonoids, chemical compounds found in chocolate, can decrease blood cell stickiness to promote blood flow. Don’t go nuts, though: subjects in the study ate just one 1.6-ounce bar per day. Take it easy.
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Got questions?
Contact me at: http://www.ronrink.com
My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.
Have a healthy and nutritious day!
Shanti,
Ron
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