Valentine's Day makes February the epitome of American Heart Month. How can you be sure that your heart will continue to beat pitter-patter, without having the funniest dishes? Let's count the ways ...
Here are our top 10 tips for buying a healthy tick:
1. Fill the fiber. Not only does fiber help lower LDL (“bad”) cholesterol levels, it can also help with weight control. Obesity increases the risk of heart failure by a third, while obesity doubles. Although two-thirds of Americans are overweight, only one-half get enough fiber. Top sources include oats, beans, raspberries, black berries, oranges and green peas.
2. Go bananas. I did when I heard that 99 percent of women and 90 percent of men do not get enough potassium in their diet. Responsible for regulating fluid balance in our cells, potassium also counteracts the effects of excess sodium. Excess sodium and very little potassium is a recipe for high blood pressure. Find a healthy balance by eliminating salt and increasing potassium intake with bananas, potatoes, broccoli and kiwi.
3. Say “no” to that stone cup. Four or more cups of alcohol daily can raise blood levels of homocysteine, an amino acid associated with an increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can strengthen the arteries and cause arteriosclerosis. Switch to tea; Its benefits affecting a healthy heart include lowering blood pressure and lowering inflammation.
4. Beets, beets contain an antioxidant, which can help keep LDL cholesterol shut down in your arteries, according to a study published in the Journal of Agricultural and Food Chemistry. In addition, these root vegetables are a good source of folic acid, which helps break down heart-hurting homocysteine. High sources of folic acid include spinach, broccoli, Roman lettuce and papaya.
5. Be a good listener. Researchers at the University of Baltimore found that people with “extraordinary personality” had a 47 percent higher risk of heart disease compared with their patient, inactive peers. So how do you know if you "rule"? Some studies have identified a few markers - which include the tendency to interrupt!
6. The word “L” your heart truly longs for: lycopene. This hearty phytonutrient -; found in tomatoes, watermelon and pink grapefruit - may lower cholesterol levels and reduce inflammation. Researchers at Harvard found that eating seven or more tomatoes a week may reduce your risk of heart disease by up to 30 percent.
7. Go for healthy fats. Monounsaturated fats (think olive oil, avocados, nuts) - when used instead of saturated fats (think butter, bacon, beef) - help lower cholesterol. Another healthy fat - omega-3 - helps reduce inflammation. Omega-3 is found in wild salmon, walnuts and flaxseed.
8. Do not turn breakfast into a party. Although skipping breakfast actually lowers your metabolism, walking is not the best. A new study conducted at the University of Buffalo found that a high-fat breakfast causes the release of inflammatory chemicals associated with blocked arteries. So skip the bunch of flapjacks and choose a strawberry-banana smoothie.
9. Twenty-five grams of soy protein a day can help lower cholesterol, according to the American Heart Association. Other healthy soy nutrients include folic acid and magnesium (which helps maintain normal blood pressure). Soy milk, edamame, tofu and soy nuts are one of the many ways to enjoy soy.
10. Go for a raise. In HDL cholesterol, that is. High levels of this "good" cholesterol can almost be as important as low levels of LDL cholesterol in preventing cardiovascular disease. In addition to exercising, quitting smoking and reducing trans fats, a University of Scranton study found that drinking cranberry juice could help raise HDL levels.
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