10 Superfoods for Heart Health
Village at Belmar
May 18, 2021
Colorado - Denver Metro
Email US
Click to Email Us
Certain superfoods are great for keeping your heart healthy while others are not. Some can help lower cholesterol, reduce inflammation, and slow the formation of plaque to prevent heart disease. But some, taken in large doses, can actually aggravate a heart condition or interact with heart medication.
Find out which superfoods are good for your heart and which to view with caution.
1.Chia Seeds Are Sprouting With Nutrients
Chia seeds contain the highest amount of omega-3 fatty acids of any plant-based food. That's good news for your heart, because omega-3 fatty acids help people with high cholesterol by lowering triglyceridesin the blood, and also lower the risk of abnormal heart rhythms, according to the American Heart Association (AHA). This superfoodis also loaded with heart-healthy antioxidants, protein, and minerals, including magnesium, calcium, iron, and soluble fiber.
Stephen Kopecky, MD, cardiologistat the Mayo Clinic in Rochester, Minnesota, says that soluble fiber in moderation has a lot of benefits and may help lower cholesterol. Too much of a good thing can make you constipated if youre not drinking enough water, he cautions.
Although chia seeds have been shown to impact cardiovascular risk by lowering blood pressure and high cholesterol, its important to note that most of there search conducted with chia seeds thus far has been on animals.
2.Green Tea Packs an Antioxidant Punch
Green tea is loaded with antioxidants called polyphenols and catechins, which can prevent cell damage and protect you from heart disease. A study presented at an AHA conference in early 2016found that researchers have found tea drinkers have fewer major heart events like heart attack and stroke, compared with people who don't drink tea. Anda review of studies published in August 2007 in the Journal of the American College of Nutrition found that the most abundant catechin in green tea, epigallocatechin gallate (EGCG), improves heart health and also metabolism.
Green tea, more than any other tea, is good for the heart, says Politi. To get the most benefit from this superfood, it's best to drink tea from tea leaves that do not have any other ingredients added to them.
Bonnie Taub-Dix, RDN, author of Read it Before You Eat It and the Nutrition Intuition column on Everyday Health, cautions that if your doctor has told you to limit caffeine due to a heart condition, you should look for caffeine-free green tea to reduce your intake of the stimulant.
3.Quinoa Is a Nutrition Powerhouse
The Incas first discovered quinoa roughly 4,000 years ago in what is now South America. Quinoa is a good superfood to try because it's a gluten-free whole grain, is rich in minerals, and has high protein value, with 8 grams (g) per cup cooked. Quinoa contains all nine essential amino acids found in meat, including lysine, an amino acid essential for tissue growth and repair. Because whole grains have been shown to reduce the risk of heart disease, the AHA recommends getting three servings each day. Try adding quinoato muffins, pancakes, salads, soups, and risotto to increase the whole grains in your diet.
4.Nuts Cut Risk of Heart Disease
The healthy fats found in nuts put them high on the list of foods that are good for your heart. Almonds, walnuts, cashews, and pecans are among the superfoods that contain omega-3 fatty acids, which have been shown to potentially prevent dangerous heart rhythms and reduce the risk of developing blood clots. According to the Mayo Clinic, adding nuts to your diet can lower your blood levels of low-density lipoprotein (LDL) cholesterol the "bad" cholesterol to help prevent heart disease.
To get the best of their health benefits, Politi cautions not to go nuts with nuts. By eating a lot of nuts you can gain weight in the abdomen area, increasing your risk of obesity and heart disease, she says. Try eating 1 ounce of nuts per day in place of a sugary snack.
5.Dark Chocolate May Lower Heart Attack and Stroke Risk
Dont feel bad about reaching for that occasional piece of dark chocolate a plethora of studies show that it can benefit your heart. According toa review published in December 2015 in the journal Current Treatment Options for Cardiovascular Medicine, the flavonoids in dark chocolate could help reduce inflammation and improve blood circulation. And a study published in May 2012 in the British Medical Journal found that consuming dark chocolate (containing at least 60 to 70 percent cocoa) could reduce heart attacks and strokes for people at high risk of cardiovascular disease.
Taub-Dix says that with dark chocolate, you still need to watch portion size. In terms of helping the heart you dont want to hurt the waistline, she says. But having a square or two of dark chocolate is better than a bowl of ice cream.
6.Fatty Fish Give a Dose of Omega-3s
Fatty fish, such as salmon, lake trout, sardines, anchovies, and herring, are a great source of omega-3 fatty acids, which may help control high blood pressure, reduce irregular heartbeats likeatrial fibrillation, and decrease your risk of stroke and heart failure. According to the Mayo Clinic, eating just one to two servings of fish per week can lower your risk of dying from heart disease. But when selecting fish, avoid those known to be high in mercury, a cardio toxin found in shark, swordfish, king mackerel, and tilefish.
Some people who dont get enough omega-3s in their diet take fish oil supplements. Politi says that more research is needed to determine whether fish oil, as a supplement, can help reduce heart disease. Given the current scientific evidence, its better to get omega-3s from food, she says, whether from plant sources or from fish.
7.Berries May Widen Arteries and Prevent Plaque Buildup
Blueberries, strawberries, goji, and acai berriesare all superfoods thanks to their flavonoids, which can lower blood pressure and dilate blood vessels, helping with circulation. Strawberries and blueberries also contain high levels of a compound that can help widen the arteries and prevent plaque buildup. And citrus fruits, such as oranges and grapefruit, contain a lot of vitamin C, which can lower your risk of heart disease. A study published in February 2012 in the journal Stroke found that the flavonoids in oranges, grapefruits, and their juices reduce clotting and lower risk of ischemic stroke in women.
Dr. Kopecky says, The sooner you eat the fruit after its picked, the more nutrients it will contain.
Be aware that grapefruit can interfere with multiple medications, including cholesterol-lowering drugs, anti-arrhythmic medication, and blood pressure drugs. In addition, grapefruit and goji berries in the diet can act asblood thinners, so people taking Coumadin(warfarin) or Plavix(clopidogrel)should check with their doctor to see if they need to limit or avoid these fruits.
8.This Superfood Isnt All Starch
Potatoes have a bad reputation for being high in calories. But white, red, purple, and sweet spuds are rich in potassium, fiber, calcium, and B vitamins likeB6andfolic acid(folate). These can help lower blood pressure and reduce therisk of heart attackand stroke. Cook potatoes with the skin on, since it contains the highest amount of nutrients. A study published in December 2013 in the Journal of Biomedical Science found that quercetin, a flavonoid in potato skin, has anti-inflammatory and antioxidant properties.
Potatoes get their bad rap because of the toppings we tend to load on them. Taub-Dix says, Its all about the company you keep. She advises using a fat-free Greek yogurt as a topping for your potato instead of butter and sour cream, both of which are laden with the saturated fats that can increase high cholesterol levels.
9.Beans Can Help Lower Cholesterol
Taub-Dix says that heart-healthy beans, also called pulses, are one of the most underrated superfoods. Black, pinto, and kidney beans have soluble fibers that aregood for the heartand could helplower LDL cholesterol. Theyre inexpensive and easy to make and store. Taub-Dix believes that people get turned off because they think they have to cook raw beans to enjoy the heart benefits, but that isnt so. You can also eat canned beans, Taub-Dix says. If you wash the beans first, you get rid of up to 40 percent of the sodium.
10.Cauliflower Is Rich in Vitamin C
Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts ,kale, bok choy, and cabbage, are good sources of vitamin C. And an analysis published in August 2016 in JRSM Cardiovascular Disease found having cruciferous veggies in the diet can reduce the risk of coronary heart disease. Are view published in April 2008 in Circulation noted that folic acid, which is also found in cruciferous vegetables, can reduce cardiovascular disease and heart attacks.
Kopecky cautions that leafy greens and foods high in vitamin K make your blood clot more quickly and could limit certain blood thinners from doing what they're supposed to do. That doesnt mean you should cut cruciferous vegetables from your diet completely if you're taking Coumadin (warfarin). Its important not to avoid these foods, but keep a consistent intake, Kopecky says, eating about the same amount in your diet each day.
Other Articles You May Like
The Importance of Staying Hydrated Comfort Keepers of Grand Junction
Warmer weather is a great invitation to enjoy the outdoors and nature. Staying hydrated is essential for maintaining health and keeping critical bodily functions working properly. Hydration can be a challenge for some seniors because seniors may have a diminished ability to sense thirst, notice changes in body temperature, and may be taking medications that have a dehydrating effect. Keeping a few tips in mind will ensure that seniors stay hydrated and continue to enjoy the activities that bring them joy.Older adults looking to stay hydrated throughout the day should try these tips to get started. Being dehydrated can cause confusion, headaches, elevated heart rate, muscle weakness, and fatigue. Seniors who think they may be dehydrated should discuss their symptoms with their doctor before changing their fluid intake. Seniors should discuss hydration with their doctor as only can a healthcare professional recommend how much water someone needs, and they can also provide guidance and tips on managing water intake. Create a schedule drinking a lot of water in one sitting can be difficult. However, creating a schedule that accounts for daily activity, physician-recommended intake levels, and the preferences of the senior can help keep hydration on track. Eat water-rich foods cucumbers, watermelon, apples, and other water-rich produce can help seniors get more fluids at mealtimes. Broth is also a good option. Make water more interesting For those that dont enjoy drinking water, adding small amounts of juice or flavoring to water can make it less boring. Popsicles are also a great optionespecially on warm days! Reduce water loss excessive sweating can contribute to dehydration keeping inside temperatures at a reasonable level, and being mindful of fluid loss during outside activities, can help seniors stay hydrated. Dont wait for thirst often, when seniors feel thirsty; they may already be dehydrated. Comfort Keepers Can HelpComfort Keepers can provide support for seniors that are concerned about the issue of hydration. Our caregivers can provide transportation to healthcare appointments, assist with meal preparation and planning, and provide support for physician-prescribed hydration regimens. Our goal is to support physical and emotional care goals and to elevate the spirits of our clients and their families every day.To learn more about our in-home care services, contact your local Comfort Keepers location today by calling (970) 241-8818 References Centers for Disease Control and Prevention. Get the Facts: Drinking Water and Intake. Web. 2016. FamilyDoctor.org. Hydration: Why Its So Important. Web. 2017. Mayo Clinic. Dehydration. Web. 2018. WebMD. What is Dehydration? What Causes It? Web. 2019 Healthline The Causes and Symptoms of Dehydration in Older Adults
Guest Blog: Getting Outside Gets Inside
It is a sad commentary on our current cultural worldview that sunlight is widely perceived to be harmful, a cancer-causing threat. But what does the research actually say? And does this research affect older adults differently than other people?Spectrum: For starters, we should understand that sunlight is a complex combination of photons, with different wavelengths and properties. The sun is the original full-spectrum illumination, while both incandescent and LED lights emit, as one might expect, mostly visible-spectrum light.Intensity: The other important variable is the intensity of light, measured in LUX units (a foot away from one candle): direct sun comes in at 100,000; a cloudy day at 1,000; a kitchen or office measures 500; and a living room only 50. Thats why you need to get outside.UV: At one extreme is ultraviolet light (UV), whose wavelength is slightly shorter than visible violet. With regard to our health, UV is a mixed bag.It does cause sunburns, damages DNA, and triggers the aging of skin. It is also statistically associated with malignant melanoma, although, curiously, not with increased deaths from melanoma (because these cancers are mostly treatable).On the other hand, there are numerous health benefits: UV lowers the risk of hypertension, diabetes, atherosclerosis (hardening of the arteries), blood inflammation, and COVID infections. UV also stimulates Vitamin D synthesis in the skin. A large-scale study of 500,000 Brits, with a 12-year follow-up, found that frequent UV exposure lowered all-cause mortality by 14%, with cardiovascular deaths down 21% and total cancer mortality decreased by 13%. It gives one pause to reconsider the vast sums spent on sunscreen lotions. Just wearing light summer clothing blocks 80% of UV.IR: UV radiation represents only about 3% of the sunlight that strikes the surface of the earth, while about 50% is infrared (IR), whose lightwaves are just beyond (longer) than visible reds. IR radiation is more predominant at the beginning and end of days, while UV is strongest when the sun is overhead. A thick cloud cover reduces IR significantly more than UV. In a recent superb Huberman Lab podcast, Dr. Roger Seheult touted the many benefits of IR radiation. Most severe and chronic diseases also involve mitochondrial dysfunction (mitochondria are the small organelles within a cell that produce the energy-generating chemical ATP). One aspect of aging is that we lose 70% of our mitochondrial functioning after age 40. Unlike UV, IR radiation passes through light clothing and the surface of the skin to penetrate deep into body tissues, where it significantly stimulates mitochondrial ATP synthesis.Effects: The effects of improved mitochondrial functioning are pervasive, correlated empirically with sun exposure. Dr. Seheult cited statistics demonstrating that the greatest number of all-cause mortality comes soon after the shortest day of the year, and the lowest number of deaths occurs close to the longest days.People who live far north or south of the equator where days are particularly short in winter have higher overall mortality rates, particularly in mid-winter. In a study of almost 30,000 Swedish women, avoidance of sun exposure carried the same risk of premature death, as did smoking.There is well-replicated rigorous research that moderate IR exposure lowers the risk of cancer, heart disease, diabetes, hypertension, and it reduces blood lipids and chronic inflammation. IR increases immune system response to infections, such as influenza, COVID and pre-cancerous cells.On a sunny day, just 15 minutes outside can make a big difference. If youre in a green space with lots of grasses, leaves, bushes, and trees, you can receive two to three times the IR dose because plants reflect much of the IR that strikes them (notice that most leaves dont get hot in the sun because of these reflective properties).Red Light Therapy: There are many red-light therapy devices now available if you are considering them, be sure to carefully research IR wavelengths, dosage, safety, and therapeutic benefit. One study, utilizing an IR desk unit shining only on face, neck, and hands, proved to be quite therapeutic.Forest Bathing? Dr. Seheult delighted in reminding us of the wisdom of the ancient beliefs that sunlight and fresh air promote convalescence. Forest bathing has become a thing the air around trees is infused with phytoncides that defend plants from bacteria, fungi, and insects. When inhaled by humans, they up- regulate immune functioning and lower stress levels, and reduce stress hormones. The beauty and serenity of such an environment further enhances these benefits, some of which are detectable by lab tests a month later. Furthermore, getting up with the sun (and out from behind the filtering effects of plate glass windows) helps to set your circadian rhythm, which can improve sleep patterns. Take home message: forests, parks and even golf courses soothe the soul, and the body. And early morning and late afternoon may be particularly beneficial.Sweat Benefits: Dr. Seheult is a pulmonologist who treats many respiratory infections he also reminded us about how previous generations treated patients with hot baths and hot packs, as if to sweat out infections. Its been recently discovered that body temperatures a little over 100 degrees Fahrenheit actually accelerate the production of interferon, a powerful anti-viral protein. Maybe weve been a little too quick to reduce our fevers with aspirin, Tylenol, and Advil. And maybe the saunas so favored by Scandinavians and Russians are more therapeutic than weve realized.Conclusion: As spring has sprung, we encourage everyone to get away from your screens, go outside and enjoy the benefits of the sunshine that so amply surrounds us. Residents at Kavod Senior Life have a myriad of ways to get outside, whether it be on the sunlit patio areas, in the resident gardens, on the nearby walking paths in Cherry Creek or on the many benches and sitting areas surrounding the campus. Come for a visit and see for yourself!Ben and Scott https://theagingwiselyproject.com/
Providing Specialized Care for Vietnam Veterans While Understanding Their Lifelong Battle
By Faith Protsman, MD, Regional Medical Director, VITAS HealthcareVietnam War veterans face unique obstacles throughout the twilight of advanced illness. For hospice care providers to tailor care to meet the needs of veterans who have served in this theater of war, they must consider the tribulations these patients face as they reach the end of their lives.The Vietnam War era was a very tumultuous time to be a soldier. The United States' prolonged involvement in a war of questionable motivation left society with disdain toward the government and its institutions, especially the military.Coupled with horrific images shown on television, constant controversy was a new reality and negative public opinion formed around this conflict, of which those serving the nation were not spared.Careful consideration is necessary when treating patients facing these traumas.Tours of duty proved to be traumatizing in many ways. Young soldiers, some having just turned 18, were drafted into a war that many of them did not believe in. They were not fighting for love of country and God; rather, they were fighting for survival and out of fear for their lives.Intimate battles in the dense jungle led many to be subjected to the horrors that come with fighting in a foreign land that was only familiar to the elusive guerilla enemy soldiers.Servicemembers did not receive a warm welcome when returning home from Vietnam, often being judged and labeled as cruel and even inhumane.Moral Injury Can Impair Mental HealthThis perfect storm of trauma led to lasting moral injury that plagues many veterans for their entire lives. Veterans returning from the war were marginalized and pushed into isolation, often turning to alcohol and substance abuse, which worsened their anxiety and exacerbated their strife.Questions like Ive never spoken about the war, can I now? Was the war moral or immoral? and Was I a good soldier? come bubbling to the surface later in life as their illnesses intensify and their defenses weaken.Careful consideration is necessary when treating patients facing these traumas.The restlessness that can result from post-traumatic stress disorder (PTSD) is often treated with benzodiazepines. In most cases, these medications can bring relief through calming the patient.Yet, there is a common trend amongst veterans who cope with trauma that results in the opposite effect.Benzodiazepines can lower the walls that Vietnam veterans have built up throughout a lifetime of suppressing trauma and negative memories. This class of medications can exacerbate the symptoms of PTSD as traumatic experiences and feelings of regret resurface. Benzodiazepine-induced inhibition of neurotransmission can even lead to agitated toxic psychosis, increased anxiety, hostility, and rage.1The Value of Compassion Along with Clinical CareRemaining considerate does not end with simply staying mindful during the planning of clinical solutions. Providing care for Vietnam veterans requires a high level of empathy.A key to an empathetic approach is taking the time to listen nonjudgmentally. Though seemingly simple, practicing nonjudgmental, open communication with patients facing trauma from war can help avoid the all-too typical responses of Its okay and You did what you had to do.These patients do not need sympathy, because they have been judged enough throughout their lives. When care teams approach them without judgment, they honor the sacrifices these heroes have made.VITAS hospice care provides compassionate care approaches that are tailored to meet the distinctive needs of Vietnam veterans. With the Veterans Administration (VA) offering hospice care as part of its medical package, VITAS team members can provide empathetic psychosocial support, while utilizing clinical solutions that help manage symptoms.The qualifications for veterans to receive hospice benefits include: A life-limiting illness Treatment goals that focus on comfort, rather than curative treatments A life expectancy of 6 months or less, if their illness runs its normal course Veterans also benefit from the option to receive concurrent care through the VA. The VA can provide curative treatments as the patient simultaneously receives symptom-managing comfort care administered by the hospice care provider of their choosing.Offering solace, while remaining compassionate when patients need it most, is too often overlooked in the busy practice of healthcare. Acknowledging the adversity that Vietnam War veterans have had to face throughout their lifetimes and adapting care approaches to meet their needs is the best way for healthcare providers to give back to those who have sacrificed so much for the preservation of freedom.1Paton, C. (2018, January 2). Benzodiazepines and disinhibition: A review: Psychiatric bulletin. Cambridge Core. Retrieved November 2, 2022, from https://www.cambridge.org/core/journals/psychiatric-bulletin/article/benzodiazepines-and-disinhibition-a-review/421AF197362B55EDF004700452BF3BC6
Local Services By This Author
Village at Belmar
Independent Living 7825 West Alameda Avenue, Lakewood, Colorado, 80226Village at Belmar is a locally owned and operated community designed to provide an unparalleled lifestyle experience for seniors. Our innovative Village boasts enticing Independent Flats, innovative Assisted Living suites and a charming memory care with private suites, all dedicated to embracing dignity and respect, through wellness-based activities, in a pampered, caring place to call home. We call this philosophy Meaningful Connections TM. It is truly our passion and privilege to provide an elevated quality of life for those we serve through meaningful connections with residents, families, associates while providing quality care for our residents. With 24 hours of nursing daily, we are able to provide a much higher quality of care- including diabetic management.
Village at Belmar - Monarch House
Memory Care 7825 West Alameda Avenue, Lakewood, Colorado, 80226Village at Belmar is a locally owned and operated community designed to provide an unparalleled lifestyle experience for seniors. Our innovative Village boasts enticing Independent Flats, innovative Assisted Living suites and a charming memory care with private suites, all dedicated to embracing dignity and respect, through wellness-based activities, in a pampered, caring place to call home. We call this philosophy Meaningful Connections TM. It is truly our passion and privilege to provide an elevated quality of life for those we serve through meaningful connections with residents, families, associates and quality care for our residents. With 24 hours of nursing daily, we are able to offer a higher level of care- including diabetic management.
Village at Belmar - The Vista
Assisted Living 7825 West Alameda Avenue, Lakewood, Colorado, 80226Village at Belmar is a locally owned and operated community designed to provide an unparalleled lifestyle experience for seniors. Our innovative Village boasts enticing Independent Flats, innovative Assisted Living suites and a charming memory care with private suites, all dedicated to embracing dignity and respect, through wellness-based activities, in a pampered, caring place to call home. We call this philosophy Meaningful Connections TM. It is truly our passion and privilege to provide an elevated quality of life for those we serve through meaningful connections with residents, families, associates while providing quality care for our residents. With 24 hours of nursing daily, we are able to provide a much higher quality of care- including diabetic management.