Friendly Foods For Heart Health

February is Heart Health Month! Your heart is a truly amazing organ, so check the pulse on what keeps it healthy & happy!

Heart Disease

Heart disease, and the conditions that lead to it, can happen at any age. Half of all Americans have at least one of the top three risk factors for heart disease: High blood pressure, high cholesterol, and smoking. With the rising rate of obesity and high blood pressure among America's younger demographic (35-50), monitoring the foods we eat and how often we're active may help us to combat the risk. Lets take a look at some foods that are "heart-friendly": 

NUTS

Nuts like Almonds & Walnuts are rich cargo of vitamins, minerals, and mono- and polyunsaturated fats.​ They are also rich in Omega-3 fatty acids. Omega-3s help your heart by preventing irregular heart rhythms that can lead to heart attacks. The American Heart Association recommends eating about four servings of unsalted nuts a week. Choose raw or dry-roasted nuts rather than nuts cooked in oil. One serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.

Beans & Legumes

Beans & Legumes are a great source of plant-based protein, high in minerals and fiber without the saturated fat found in some animal proteins. Eating beans as part of a heart healthy diet and lifestyle may help improve your blood cholesterol, a leading cause of heart disease. They reduce both total cholesterol and “bad” LDL cholesterol in the blood. 

Soybeans

The American Heart Association reports that soyfoods should be considered beneficial because of their high content of polyunsaturated fats, fiber, vitamins, minerals, low content of saturated fat and no cholesterol.  In addition, soy protein may help to improve blood vessel elasticity. Having blood vessels that are less elastic is considered a major risk factor for coronary heart disease. Stick to unprocessed soyfoods such as tofu, edamame, dry soybeans, re-hydrated/cooked, and unsalted soy nuts to get the maximum benefits.

Flaxseed

Flax seeds are the richest plant source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.  Flaxseed also contains 75 to 800 times more lignans than other plant foods, which have both plant estrogen and antioxidant qualities.

Teas

Green & Black tea contains compounds known as catechins and epicatechins. These compounds belong to a group of plant chemicals called flavonoids. Research suggests that flavonoids help quell inflammation, and that in turn may reduce plaque buildup inside arteries. Studies have shown that drinking tea may improve vascular reactivity—a measure of how well your blood vessels respond to physical or emotional stress. There's also evidence that drinking either black or green tea may lower harmful LDL cholesterol levels. 

Communities, health professionals, and families can work together to create opportunities for people to make healthier choices. The Whole Wheatery strives to assist by providing education & support, as well as heart-healthy foods in bulk! Make a difference in your community: Spread the word about strategies for preventing heart disease and encourage people to live heart healthy lives.

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SOURCES:

The Mayo Clinic

Soy Foods

Healthline

American Heart Association

WebMD

PubMed Central

Harvard Health Publishing