No one wants to hear from their doctors that they
have joined the millions of people across the
globe to be diagnosed with heart disease. The
Heart Foundation reports that heart disease, which
includes diseases of the heart and cardiovascular
system and stroke, is the No. 1 cause of death in the
United States, affecting both men and women and
most racial/ethnic groups. Heart disease also is one
of the leading causes of death in Canada, claiming
more than 33,000 lives per year.
Many factors contribute to the development of
heart disease, including smoking, lack of exercise
and stress. Diet and whether a person is overweight
or obese also can have a direct link to heart health.
Diet, particularly for those with diabetes and poorly
controlled blood sugar levels, is a major concern.
A variety of foods are considered helpful for maintaining
a strong and healthy heart and cardiovascular
system, while others can contribute to conditions
that may eventually lead to cardiovascular disease
or cardiac arrest. Moderation enables a person to
sample a little of everything, but not to make any
one food a habit. The following are some foods to promote
heart health and some foods you might want to
• Tree nuts: Tree nuts contain unsaturated fats
that can help lower LDL cholesterol (the bad stuff)
and improve HDL (the good stuff). Nuts also are a fi lling
source of protein and other healthy nutrients.
• Whole grains: Whole grains contain complex
carbohydrates for energy, as well as protein and fi -
ber. Fiber can help scrub cholesterol from the blood,
COURIER L 34 IFE, FEB. 28-MAR. 5, 2020
lowering bad cholesterol levels.
• Fatty fi sh: Many cold-water, fatty fi sh, such as
halibut, herring and salmon, contain omega-3 fatty
acids, which are heart-healthy. Omega-3s also can be
found in walnuts, fl axseed and some soy products.
• Beans: Beans and other legumes are an excellent
source of protein and can be a stand-in for meats that
are high in saturated fat. Beans also contain cholesterol
lowering soluble fi ber and folate, which can reduce
blood homocystein levels. The Bean Institute reports
that consuming beans may reduce cholesterol
levels by roughly six to 10 percent.
• Yogurt: Researchers in Japan found yogurt may
protect against gum disease. Left untreated, gum
disease may elevate a person’s risk for heart disease.
Yogurt contains good bacteria that can counteract
bad bacteria and boost immunity.
• Raisins: Raisins contain antioxidants that may
help reduce infl ammation. Infl ammation is often
linked to heart disease and other debilitating conditions.
Fresh produce also is a good source of antioxidants.
• Fried foods: Many fried foods have little nutritional
value, as they tend to be high in saturated
and trans fats. French fries are particularly bad because
they are carbohydrates fried and then doused
• Sausage: Processed meats have frequently
earned a bad reputation among cardiologists, but
sausage can be a big offender, due in large part to its
high saturated fat content.
• Red meats: Enjoying a steak is probably not as
bad as eating a deep-fried brownie, but it’s best to
limit red meat consumption to about 10 percent or
less of your diet. Red meats can have a considerable
amount of cholesterol, saturated fat and calories.
• Added sugars: Sugar can increase blood pressure
and triglyceride levels. Sugar often hides out
in foods that you would not associate with the sweetener.
Plus, many people unwittingly consume too
much sugar simply through sugar-sweetened beverages
and ready-to-eat cereals.
• Salty foods: Leave the salt shaker in the spice
cabinet and opt for herbs for fl avoring, advises the
American Heart Association. High-sodium diets often
are to blame for hypertension, a major risk factor
for heart disease.
• Dairy: Artery-clogging saturated fat also can be
found in dairy products, particularly the full-fat versions.
Butter, sour cream and milk can be problematic
when people overindulge. Opt for low-fat dairy
The best foods for heart health
ADVANCED AORTIC ANEURYSM CENTER
OF THE VASCULAR INSTITUTE OF NEW YORK
ESTABLISHED IN 1992
EXTRAORDINARY TECHNIQUES BY INTERNATIONALLY
RECOGNIZED VASCULAR SPECIALISTS...
DRS. ENRICO ASCHER, ANIL HINGORANI AND NATALIE MARKS HAVE INTRODUCED
FOR THE VERY FIRST TIME IN NEW YORK CITY A MINIMALLY INVASIVE TECNNIQUE TO REPAIR
NATALIE MARKS, MD
AN ABDOMINAL AORTIC ANEURYSM VIA A TINY PUNCTURE IN EACH GROIN UNDER LOCAL ANESTHESIA.
PATIENTS MAY BE DISCHARGED HOME THE VERY SAME DAY AND HAVE SUPPER WITH THE FAMILY.
AORTIC ANEURYSMS ARE MORE COMMON THAN YOU THINK
THEY ARE KNOWN TO BE “SILENT KILLERS”
IF YOU ARE 60 YEARS OF AGE OR OLDER YOU MAY BENEFIT
FROM A VISIT TO A BOARD CERTIFIED VASCULAR SPECIALIST
ENRICO ASCHER, MD
ELEANORA IADGAROVA, NP
ANIL HINGORANI, MD
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