Heart Healthy Tips – Berries and Your Heart Health
In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”, such as sugar water and marmalade. After 8 weeks, the berry group had an increase in HDL cholesterol of 5.2%, decreased blood pressure, and improvement platelet function.
Berries are a great source of antioxidants, which prevent cell damage by eliminating free radicals. One visible piece of evidence indicating the powerful antioxidants within berries is their color. Berries are rich in phenolic compounds called anthocyanins, which give berries the deep red and blue colors.
A word of caution! There has been a recent media frenzy over certain berries as “superfoods”. There is currently no scientific proof higher antioxidant levels of certain berries corresponds to improved health benefits that justify the inflated price tags. Some studies on antioxidants have given disappointing and unexpected results. But regardless, even if berries are not a “miracle cure”, they are rich in fiber, vitamin C, manganese, folate, and potassium and an important part of a heart healthy diet.
All the best,
Lisa Nelson RD
Juice Plus Vineyard Blend
http://www.hearthealthmadeeasy.com
Heart Healthy Tips – 3 Key Minerals to Lower Blood Pressure
1. Reduce your SODIUM intake.
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure.
The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.
To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.
Quick tips to cut back on sodium:
- Don’t add salt when boiling water.
- Leave the salt shaker off the table.
- Read food labels to avoid foods high in sodium.
- Avoid foods high in sodium, such as gravies, cheese, and soy sauces.
2. Increase your POTASSIUM intake.
Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg.
Good potassium sources:
Cantaloupe, bananas, dates, nuts, oranges, and green leafy vegetables
Maintaining an adequate intake of potassium is especially important if you are taking diuretics. Some diuretics increase potassium loss via the kidneys.
3. Add more MAGNESIUM to your diet.
Research has shown an inverse relationship between magnesium and blood pressure. In other words, individuals with a high magnesium intake, typically have a low blood pressure.
Good sources of magnesium include:
Peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood
Supplemental magnesium of ~500 mg can effectively lower blood pressure. Some studies have found magnesium supplements to reduce systolic blood pressure 2.7 mm Hg and diastolic 3.4 mm Hg. Discuss all supplements with your MD!
All the best,
Lisa Nelson RD
Heart Healthy Tips
Heart Healthy Tips – 3 Ways to Promote Heart Health Immediately
Heart healthy tips can be quite simple!
1. Use olive oil to prepare your meals.
Olive oil contains monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select “extra-virgin” and “virgin” olive oils, the least processed forms. When you see the term “light” on olive oil labels, it indicates a reduced olive flavor.
Simple ways to use more olive oil:
- Sauté your vegetables in olive oil.
- Replace some of the fat in baked goods with olive oil.
- Use an olive oil based salad dressing.
- Flavor bread by dipping in olive oil.
2. If you drink alcohol, choose red wine. . .in moderation.
Studies show a link between red wine and decreased risk of heart disease. Red wine may reduce blood clotting in a way similar to the effects of aspirin. Red wine also contains antioxidants. A diet high in antioxidants leads to a decreased oxidation of LDL cholesterol and less plaque formation in your arteries.
If you already drink wine, continuing to do so in moderation (less than 4 ounces of wine per day) may be beneficial. If you do not currently consume wine, I do not recommend you start. Too much wine will counteract your good intentions and lead to additional complications, such as increased blood pressure.
3. Avoid Trans Fatty Acids
Trans fats raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol. Consuming trans fats increases your heart disease risk. Daily trans fat intake should be less than 1% of your total calorie intake.
Sources – chips, cookies, crackers, vegetable shortening, commercial baked goods, French fries, fried chicken, doughnuts, pastries, pie crusts, biscuits, pizza dough, and stick margarines.
Look at the Nutrition Fact Panel on products. If you see the words “partially hydrogenated vegetable oils” in the ingredient list, then the product contains trans fats. As of January 2006, companies are required to list trans fat content on the nutrition fact panel.
All the best,
Lisa Nelson RD
Heart Health Tips
