The following guest post is from Jessica Johnson, a member of Long Island Heart Associates of New York and contributor to their blog.
Can Chocolate Be the Answer to a Healthy Heart?
In recent studies from the last several years, top cardiologists have seen that chocolate can actually help reduce and lower blood cholesterol thanks to the power of flavonols. This particular class of flavonoids has natural antioxidants that benefit your body as well as help lower blood cholesterol. It also will help improve the blood flow through the body, causing blood platelets to become less sticky, which lowers their ability to clot, while also lowering cholesterol.
These flavonoids are found naturally in cocoa giving it that slightly bitter or more pungent taste in its natural form. Even after cocoa beans have been baked and refined to create commercial chocolate bars, the flavonols still remain intact.
I think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as well?
Pistachios are a good source of many nutrients, vitamins, and minerals.
A 1 ounce (28 grams) serving of pistachios provides:
170 calories
6 grams protein
2.9 grams fiber
73.4 mg omega 3 fatty acids
59.9 mg phytosterols
Pistachios are also a good source of copper, manganese, vitamin B6, thiamin, magnesium, and phosphorous. They also provide lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration.
But, how do pistachios positively impact cholesterol and heart health?
Flavonoids, a type of antioxidant, can be very beneficial to heart health. Some flavonoids prevent atherosclerosis and promote the relaxation of arterial muscles, which allows arteries to dilate (widen) and blood flow to be easier. Other flavonoids reduce LDL oxidation and prevent platelets from sticking together. One study evaluated the affect of a plant rich in flavonoids on 120 men and women diagnosed with high blood pressure and high cholesterol. The study found significantly decreased systolic and diastolic blood pressure over a 6 month period linked to the plant flavonoids. Study participants also had reduced total cholesterol, LDL cholesterol, triglycerides, and increase HDL cholesterol. More studies are needed, but a there is a definite link between flavonoids and reduced blood pressure.
Continue readingNew research from the University of Scranton has identified a new benefit to eating a diet high in whole grains. They have found whole grain cereals and snacks to contain high levels of antioxidants, specifically polyphenols. Whole grain cereals were identified to have the highest antioxidant levels with oat based cereals containing the high levels followed by corn and wheat.
As far as snacks, popcorn was rated high as it provided five times the level of antioxidants compared to all other snacks tested. More heavily processed snacks lost most of their antioxidant properties during production. Just remember, keep the butter and salt added to your popcorn minimal.
Tired of changes that don't last?
All the best,
Lisa Nelson, RD
Flavonoids are a type of antioxidant found in fruits, vegetables, and certain beverages. Flavonoids are a hot topic because of their reported antiviral, anti-allergy, antiplatelet (blood clotting), anti-inflammatory, anti-tumor (cancer), and antioxidants health benefits. Many of the beneficial effects of fruits, vegetables, tea, and red wine are linked to flavonoids versus known nutrients and vitamins.
Continue readingIn the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Continue reading