Tami Best: Heart-healthy foods rich in potassium, fiber
Heart disease is the number one killer in America, but with some changes to our lifestyle we can help prevent it. With Valentine's Day around the corner, do what you can to protect your heart by eating some heart healthy foods, becoming more active and knowing your risks.
First, include lots of potassium-rich foods. Potassium helps to protect blood vessels from oxidative damage and helps to lower blood pressure. Foods that are high in potassium include spinach, bananas, sweet potatoes, prunes and yogurt to name a few.
Foods rich in a type of soluble fiber called beta glucan are also important in fighting heart disease. Soluble fiber helps lower blood cholesterol so it can't accumulate on arterial walls and cause blockages. Beta glucan also aids with blood glucose and weight control. Oats and barley are a great way to incorporate beta glucan into your diet. Mushrooms are also a good source of beta glucan.
Omega 3 fats have many health benefits including protecting the heart. They lower blood triglyceride levels, reduce inflammation, lower blood cholesterol and help control blood pressure. Eating fatty fish such as salmon is a great way to up your omega 3 fat intake. Omega 3 fatty acid eggs, walnuts and ground flaxseeds are great options as well.
Including soy foods in your diet is also a great way to protect your heart. Examples of soy foods include soy milk, edamame and tofu. Twenty-five grams of soy protein per day can reduce your risk for heart disease when these foods replace foods high in saturated fat from your diet.
The American Heart Association recommends that we get in at least 150 minutes of moderate intensity aerobic exercise each week or 75 minutes of vigorous activity. In addition, they recommend Americans include strength training exercise at least two days each week. If you need to lower your blood pressure or your blood cholesterol, they recommend 40 minutes of moderate to vigorous activity three to four times each week.
In general, learn your risk factors for heart disease. Smoking, high blood pressure, high cholesterol, diabetes, physical inactivity, overweight or obesity all increase your risk for heart disease. The American Heart Association has a great tool to assess your 10 year risk for heart attack or dying from coronary heart disease: www.heart.org/gglRisk/main_en_US.html.
Tami Best is a registered dietitian and Healthy Worksites coordinator at Finger Lakes Health Systems Agency.