The Richmond Register

Breaking News

Lifestyles & Community

August 9, 2013

The best and worst foods to eat for your heart

The best heart-healthy foods

MADISON COUNTY — Heart disease is still the nation’s leading cause of death. According to the American Heart Association, on average, one person dies every 30 seconds from heart disease.

What you eat has a huge effect on your heart’s health.

Here are the best and worst foods to eat for heart health.

 The best heart-healthy foods

•    Beans – A source of soluble fiber, beans can lower cholesterol by keeping it from being absorbed in the stomach. They also contain flavonoids, compounds found in chocolate, wine and berries that inhibit the adhesion of platelets in the blood, which help lower risk of heart attack and stroke.

•    Whole grains – Whole grains are loaded with fiber and in a Harvard study of health professionals, those who ate a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet.

Also, those who eat whole grains tend to be leaner than those who don’t. Throw in antioxidants, phytoestrogens and phytosterols, and you’ve got a powerful anti-coronary heart disease fighter on your side.

•    Fish, particularly salmon – The “oily” kinds of fish such as salmon and tuna contain heart-healthy omega-3 fatty acids which lower triglyceride levels in the blood. They also lower blood pressure slightly and can help prevent irregular heart rhythms. Two servings of fish a week can lower heart disease risk by 30 percent.

•    Yogurt – Research shows yogurt can protect against gum disease, and gum disease may increase the risk of heart disease. The probiotics or “good bacteria” in yogurt helps counter growth of “unfriendly bacteria” in the mouth.

•    Fruits, particularly berries, pomegranates, apples, bananas and tomatoes – Berries lower blood pressure and raise HDL “good” cholesterol levels.

Pomegranates help reduce the buildup of plaque in arteries and lower blood pressure. They are also loaded with antioxidants. Apples contain powerful antioxidant flavonoid compounds that help present “bad” LDL cholesterol from oxidizing and causing plaque buildup.

Bananas have more than 400 mg of potassium, roughly 12 percent of your recommended daily intake. Potassium helps the heart maintain normal function by helping the kidneys excrete excess sodium, thereby keeping the right balance of sodium and water in the body and therefore healthy blood pressure.

Tomatoes have lots of good nutrition plus vitamins C and A, potassium, lycopene and fiber. All these vitamins and minerals work together to prevent heart disease.

•    Healthy snacks, particularly nuts, popcorn, chocolate and raisins – Nuts contain monounsaturated fats, vitamins, minerals and low levels of saturated fats. Popcorn has antioxidants and is a whole grain.

Dark chocolate contains flavonoids which help produce a blood-thinning effect in the arteries. Raisins have antioxidants that fight the growth of “unfriendly bacteria” that lead to gum disease and possibly heart disease.

•    Green Tea – Strong evidence suggests drinking 12 ounces of green tea daily reduces heart attack risk by 50 percent over non-tea drinkers.

•    Wine/Alcohol – Moderate alcohol and wine consumption raises HDL “good” cholesterol and decreases inflammation and clots that can cause heart attack or stroke.

Text Only
Lifestyles & Community
  • 4.15 Eggstravaganza 1.jpg Easter bunny's ‛eggbeater’ will fly eggs to Richmond

    Who knew the Easter bunny could fly?

    Skeptics can come to the Easter Eggstravaganza in Richmond’s Irvine-McDowell Park on Saturday to see for themselves. However, the bunny still doesn’t fly in bad weather. But on Monday, temperatures in the 60s with partly cloudy skies were predicted for Saturday.

    April 14, 2014 1 Photo

  • Dick-Ham.jpg We old folks have unique experiences

    A friend sent this to me by e-mail, and I thought my readers would enjoy it.

    April 14, 2014 1 Photo

  • Hope’s Wings volunteers need your help today

    Help a local resident “get out of jail,” and in turn help men, women and children break the cycle of domestic violence in Madison and surrounding counties.

    April 11, 2014

  • 4-11 FosterParentYear.jpg Bereans named Foster Parents of Year, Outstanding Adoptive Parent

    Stephanie and Doug Gillum of Berea will be honored as Foster Parents of the Year tonight during an appreciation reception at the Kentucky Horse Park.

    April 10, 2014 2 Photos

  • 4-11 PuppetryFILE.jpg Puppet parade planned Saturday in Berea

    The city of Berea will be celebrating Puppets in the Park on Saturday as part of the National Day of Puppetry.

    April 10, 2014 1 Photo

  • Animal group seeks volunteers to assist with spay/neuter clinic

    The Madison County Humane Society/Animal League for Life is reaching out to the community for help with its low-cost spay and neuter clinic.
    The clinic, which operates at the HS/ALL adoption center at 128-C Big Hill Avenue, has spayed or neutered more than 2,000 dogs and cats since it opened in July 2012, according to volunteer Lynn Grove.

    April 3, 2014

  • State funding to help keep domestic violence shelter open

    Money for Madison County domestic violence intervention in the recently passed $20 billion state budget will be used to keep the Hope’s Wings shelter open.
    The budget bill now awaits the governor’s signature.

    April 2, 2014

  • 3-29 PetsofWeek1.jpg Pets of the Week

    This week's cat is Jett, a neutered and front declawed 5-year-old male.

    This week's dog is Ace, a 2-year-old male Chihuahua mix.

    March 29, 2014 2 Photos

  • Expanded Local Foods Expo is Saturday in Berea

    The annual Local Foods Expo, sponsored by Sustainable Berea, has outgrown its humble beginnings, a workshop with 40 attendees five years ago.

    This year’s event is from 10 a.m. to 2 p.m. Saturday on the lawn of the Berea Welcome Center (old L&N Depot) in Old Town on Broadway.

    March 26, 2014

  • Diabetes walk Saturday at YMCA

    The Stepping Out for Diabetes 2014 walk will start 11 a.m. Saturday at the Telford YMCA, 1100 E. Main St., Richmond.

    March 26, 2014

AP Video
Raw: Royal Couple Visits Australia Mountains Raw: Pro-Russian Militants Killed on Base Captain of Sunken South Korean Ferry Apologizes Boston Bombing Survivors One Year Later Sister of Slain MIT Officer Reflects on Bombing Raw: Blast at Tennessee Ammunition Plant Kills 1 Hoax Bomb Raises Anxiety in Boston Egypt Clamps Down on Mosques to Control Message After Fukushima, Japan Eyes Solar Power New York Auto Show Highlights Latest in Car Tech Ex-California City Leader Gets 12 Year Sentence Disbanding Muslim Surveillance Draws Praise Hundreds Missing After South Korean Ferry Sinks Passengers Abuzz After Plane Hits Swarm of Bees Town, Victims Remember Texas Blast At Boston Marathon, a Chance to Finally Finish Are School Dress Codes Too Strict?
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Poll

Should the Richmond City Commission stop rezoning property to allow construction of apartments?

Yes.
No
     View Results