Brought to you by MERCY HEALTH
Last week, we provided you
insight on how to prevent heart disease. This week, we are eager to
share foods that are not only great tasting, but excellent for heart
health! Eating a balanced diet is one of the best ways to improve heart
health. As a Valley leader in providing cardiac care and services, Mercy
Health – Youngstown shares six foods that, when combined with exercise,
can help to lower the risk for heart disease, stroke and high
cholesterol.
Blueberries
This antioxidant-rich superfood
tops the list for heart health. Our bodies often can’t produce as many
antioxidants as we need. By helping neutralize harmful byproducts of
metabolism called free radicals, antioxidants help reduce problems with
our hearts, eyes, memories and immune systems. Blueberries are also a
great source of vitamin K and C, manganese, fiber and copper. Whether
fresh, frozen or dried, aim for one cup of blueberries a day.
Blackberries, black raspberries, black currants and red grapes offer
similar benefits.
Avocado
Avocados are one of the best
heart-healthy foods for your diet. Adding avocado to your sandwich or
salad provides a healthy dose of monosaturated fat, which helps lower
LDL levels and raise HDL cholesterol. The majority of the fat in avocado
is oleic acid, which is also the main fat source of olive oil. Oleic
acid has been linked to reducing inflammation and blood pressure as well
as helping with weight loss.
Mercy Health
The mission of Mercy Health
has remained steadfast since the Sisters of the Humility of Mary began
providing health care services more than 100 years ago. Mercy Health’s
core values of compassion, excellence, human dignity, justice,
sacredness of life and service are upheld at all of our care locations,
blending pioneering technology and innovative equipment to provide the
best care possible.
Visit mercy.com for more information or to find a doctor, location or specialty.
Yogurt
Research conducted with more
than 1,000 adults found that those who consumed yogurt and yogurt drinks
had the healthiest gums. Because gum disease can lead to heart disease,
adding yogurt to your diet helps protect your heart. In addition to
reducing bacteria in your mouth, the probiotics in yogurt also help
improve digestion, boost immunity, and reduce the risk of high blood
pressure.
Whole Grains
You’ve likely heard that whole
grains are better for you than refined breads and pastas. However, did
you know that many of those benefits relate to your heart? Rich in
dietary fiber, whole gains can help improve blood cholesterol levels and
lower your risk for heart disease, stroke, obesity, and type 2
diabetes. Examples of heart-healthy whole grains are whole oats, brown
rice, whole-grain barley, whole-wheat bulgur, and whole wheat flour.
Salmon
Eating two servings of fatty
fish per week can help reduce your risk for a heart attack. Fatty fish
such as salmon, lake trout, sardines and tuna, contain the most omega-3
fatty acids. Omega-3 fatty acids are unsaturated fats that help reduce
inflammation, which can lead to damaged blood vessels, heart disease and
stroke. If wild-caught fish is not easily available to you, fish oil
supplements can also improve heart health. The great news is that salmon
can be very easy to prepare.
Dark Chocolate
While we don’t recommend
binging on candy bars or cupcakes, there is one heart-healthy way to
satisfy your sweet tooth. Enjoying dark chocolate in moderation helps
protect your cardiovascular system. This reduces blood pressure and
cholesterol and can also help you lose weight and increase your ability
to exercise. Rich in antioxidants, flavonoids and flavanols, eating dark
chocolate helps improve blood flow to the brain and heart, making blood
platelets less likely to clot. Just be sure to look for dark chocolate
that is minimally processed and has a cocoa content of 70 percent or
higher.
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