Can Chocolate Be the Answer to a Healthy Heart?
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.
Lower LDL Cholesterol with Pistachios
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?
Lower Blood Pressure with Flavonoids
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.
There are over 4,000 identified flavonoids, such as quercetin, xanthohumol, isoxanthohumol, and genistein, and their function varies.
Here are some flavonoids sources:
Citrus Fruits
Flavonoids found in citrus fruits affect capillary permeability and blood flow. The flavonoids also contribute to anti-allergy and anti-inflammatory benefits. Some of the flavonoids found in citrus fruit have been used to treat easy bruising, hemorrhoids, and varicose veins.
Tea
Flavonoids found in green tea are thought to reduce cancer and heart disease. White tea, the least processed tea, has the highest level of flavonoids. Health benefits linked to tea flavonoids include decreased LDL oxidation, decreased cholesterol, and decreased triglyceride levels.
Wine
Both red and white wine contain flavonoids, but red wine has higher levels since fermentation occurs in the presence of grape skins (the source of significant amounts of flavonoids). Many studies have linked moderate red wine intake with protection against heart disease.
Dark Chocolate
Flavonoids found in dark chocolate improve blood flow. Dark chocolate contains almost twice the level of antioxidants found in red wine and almost three times as much as green tea. However, many of the flavonoids that exist naturally in cacao is often removed during production of dark chocolate due to the bitter flavor.
One of the best ways to increase your intake of heart healthy flavonoids is to increase the amount of fruits and vegetables you eat everyday, as well as eating a wide variety of fruits and vegetables to include all the different flavonoids in your daily diet.
Here is a link to more information on Heart Health Tips for Flavonoids.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
High Fiber Diet – Whole Grains Provide More Than Just Fiber
New 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.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
Heart Health Tips for Flavonoids
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.
Antioxidants protect cells against damage caused by free radicals, which lead to oxidative stress and cell damage. Oxidative stress is linked with cancer, aging, atherosclerosis, ischemic injury, inflammation, and neurodegenerative diseases. For example, the oxidation of LDL cholesterol plays a critical role in the development of heart disease.
Flavonoid Sources:
High Flavonoid Content (>50 mg/100 g of food)
Onion, kale, green beans, broccoli, endive, celery, cranberry, orange juice
Medium Flavonoid Content (1-5 mg/100 g of food)
Salad, tomato, bell pepper, strawberry, broad bean, apple, grape, red wine, tea, tomato juice
Low Flavonoid Content (<1 mg/100 g of food) Cabbage, carrot, mushroom, pea, spinach, peach, white wine, coffee If you struggle to eat a wide variety of fruits and vegetables everyday consider supplementing your diet with Juice Plus to boost your daily antioxidant intake.
All the best,
Lisa Nelson RD
Heart Healthy Tips
Heart Healthy Lettuce – Reach for the dark, leafy greens
Are you a die hard fan of ice berg lettuce? Iceberg lettuce is a source of vitamins A, C, K, and B6; along with some fiber, potassium, and folate. This probably sounds great, but compared to romaine lettuce, iceberg falls short nutritionally.
Romaine lettuce has 7 times more vitamin A than iceberg lettuce and about twice the amount of calcium and potassium. Also, dark leafy greens contain the antioxidant beta carotene. Antioxidants help protect against inflammatory disorders, such as heart disease.
So, next time you make a salad, by-pass the iceberg and reach for the leafy romaine.
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