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Eating for your heart's health ---

Updated: 03/05/2014 1:18 PM
Created: 03/04/2014 12:24 PM WNYT.com
By: Benita Zahn

I hate that come-on ad that starts with .. 5 foods you should never eat if you're older than ( pick an age) .. seriously now. Unless you're telling us to stay away from hemlock and antifreeze food isn't inherently bad .. it's how much we consume that's the trouble.

I'm not going to talk about losing weight .. there are myriad reasons people can't trim down and many of those are emotional. But there are some things we can eat that are friendlier to our heart health.

I just caught this short article from the Harvard Heart Letter and did a little copy and paste .. so I'm giving them props .. read on ..

The Harvard Heart Letter asked Dr. Hu and two other nutrition experts from the Harvard School of Public Health—Dr. Dariush Mozaffarian, associate professor of medicine and epidemiology, and Dr. Teresa Fung, adjunct professor of nutrition—for their suggestions for heart healthy fare. Here's what one day's menu looked like:

Start the day with a bowl of oatmeal and some orange wedges. Enjoy a hearty bowl of bean soup for lunch. Grab a handful of peanuts for a mid-afternoon snack. For dinner, tuck into some grilled salmon and spinach salad drizzled with extra-virgin olive oil. In the mood to splurge on some slightly more exotic selections? Try quinoa, kale, avocados, berries, and dark chocolate.

Whole grains (especially steel-cut oats) and all types of beans contain fiber and other nutrients that help lower cholesterol and blood pressure. They also take a long time to digest, which means are less likely to cause spikes in blood sugar.

Fatty fish such as salmon is an excellent source of omega-3 fatty acids, which lower heart rate and blood pressure and keep blood vessels flexible. "There's good evidence that people who eat more fish have a lower risk of dying from heart disease," says Dr. Mozaffarian, noting that the clearest benefit comes from preventing deaths caused by irregular heartbeats, known as arrhythmias.

What about fruits and vegetables? Almost all of them are super. 

This is really easy to follow .. and let me suggest you try different grains - yeah, we all know about brown rice . .but why not try quinoa - it takes about 15 minutes to cook and it's delish --

Happy heart and bon appetite!

Albany

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