Diet, Nutrients Key to Warding Off Heart Disease
Posted by admin - 27/01/10 at 07:01 am
KEY NUTRIENTS | Eating right can help cut risks of cardiovascular disease
BY MONIFA THOMAS mjthomas@suntimes.com
No single food can ward off heart disease, especially if you don’t get enough physical activity. But a diet rich in foods that contain these heart-healthy nutrients can minimize some of the risk factors linked to cardiovascular disease.
Here’s a look at key nutrients and how to get them:
Omega-3s are polyunsaturated fats that lower trigylceride levels, increase “good” cholesterol and reduce inflammation. Fish, especially salmon and tuna, and walnuts are some of the best sources. Try to get two 6-ounce servings of fatty fish every week. If you prefer a fish oil supplement, aim for 1,000 milligrams of DHA and EPA — the omega-3s most beneficial to heart health — a day, said Jennifer Ventrelle, a clinical nutritionist at Chicago’s Rush University Medical Center.
Three of four Americans don’t get enough of it, but magnesium helps regulate blood pressure, said Elizabeth Somer, a registered dietician and editor of the newsletter Nutrition Alert. The best way to get it is by eating whole grains, leafy greens and beans. Try to get 350 to 400 milligrams a day.
While insoluble fiber, like the kind in bran, aids digestion, soluble fiber lowers cholesterol. Oatmeal, berries and beans are great sources. The U.S. Department of Agriculture recommends getting at least 25 grams of fiber a day.
Folate and its fellow B vitamins help lower levels of a compound called homocysteine in the blood. High homocysteine levels can damage arteries and promote blood clots. Folate is in leafy green vegetables, orange juice and fortified grains. Beef liver, bananas and watermelons are rich in vitamin B6. Vitamin B12 comes from protein-rich foods such as chicken and eggs. Adults need 400 micrograms of folate a day.
Vitamins A, C, E and other antioxidants protect the body from free radicals, which can play a role in heart disease. You can get what you need by eating at least five servings of colorful fruits and vegetables a day.
Low Vitamin D levels have been linked to increased risk of heart disease, though it’s not clear why. Scientists also don’t know how much Vitamin D is enough. The Institute of Medicine recommends 200 international units a day for people under 50, while many doctors suggest about 1,000 units. The “sunshine vitamin” — your body makes it when skin is exposed to sunlight — is hard to find in food; a supplement may be your best bet.
