Why Is Sleep Apnea Dangerous?
What’s the big deal about sleep apnea? Isn't it just really bad snoring? If you have sleep apnea, you literally stop breathing for many seconds at a time, many times a night. The consequences can be deadly.
5 Foods to Eat for a Healthier Heart
As a society, we’ve become accustomed to fast snacks and meals from the center aisles of the grocery store or the drive-through restaurants. But what’s good for time management isn’t necessarily good for our bodies, especially our hearts.
Today’s super-palatable foods tend to be calorie rich and nutrient poor. They’re often laden with heart-health villains such as partially hydrogenated fats, sugar, and high amounts of sodium. They also include inexpensive grains, such as white flour or corn, that taste good and are filling, but don’t have much nutritional value.
Our westernized diet is one of the contributors to the high rates of cardiovascular disease in the United States. Heart disease has been the No. 1 cause of death in the US since 1921.
Although our cardiologist, Dr. Ola Akinboboye, and our team at Laurelton Heart Specialists love to see you, we also know that heart health begins at home. At our office in Rosedale, Queens, New York City, we help you make heart-healthy changes and choices for your meals and snacks.
What foods can you eat for a healthier heart? Following are five of the best.
1. Salmon
Wild-caught salmon is full of heart-healthy omega-3 fats. The American Heart Association recommends eating fatty fish such as salmon, sardines, and mackerel at least twice a week. Fish and seafood also contains a chemical called trimethylamine N-oxide (TMAO), which may lower blood pressure-related symptoms.
2. Brussel sprouts
Brussel sprouts, broccoli, and cabbage are part of the cruciferous family of vegetables, long known for their health benefits. In addition to containing heart-healthy fiber, they have disease-fighting flavonoids and carotenoids. These powerhouse veggies are also linked to a decline in blood vessel disease.
3. Walnuts
Salmon and other fatty fish aren’t the only foods high in omega-3 fats. Plant-based foods such as walnuts, flaxseeds, and pumpkin seeds contain alpha-linolenic acid, which is a version of omega-3. These nuts and seeds are associated with a 10% lower risk of cardiovascular disease and 20% lower risk of fatal coronary heart disease.
4. Blueberries
Blueberries, like other berries, are low on the glycemic scale, which means they have the added benefit of keeping your blood glucose levels stable. They’re also full of antioxidants that combat the free radicals that cause inflammation. Eating a cup of blueberries every day reduces the risk of cardiovascular disease by up to 15 percent.
5. Olives and olive oil
You can make your new focus on vegetable dishes more palatable by sauteing them in olive oil or creating dressings with extra virgin olive oil, which is high in polyphenols and other antioxidants. Olives and olive oil also contain monounsaturated fats that help lower “bad” cholesterol (LDL) in the blood.
Not sure how to cook it all?
Of course, each of these foods is just the tip of the iceberg. There are plenty of non-seafood healthy proteins — including poultry and 100% grass-fed meats — as well as numerous fruits, veggies, whole grains, healthy starches, and nuts.
But how do you incorporate all of these foods into your diet? The Mayo Clinic provides a list of recipes that use heart-healthy ingredients. You can find recipes in every category you wish, including beverages and desserts. Some examples include:
Appetizers
- Coconut shrimp
- Hummus
- Crispy potato skins
- Tomato basil bruschetta
Main dishes
- Mediterranean-style grilled salmon
- Asian pork tenderloin
- Beef stew with fennel and shallots
- Braised chicken with mushrooms and pearl onions
- Broiled scallops with sweet lime sauce
Vegetables
- Brussel sprout with shallots and lemon
- Cauliflower mashed “potatoes”
- Cheesy baked zucchini
- Chinese-style asparagus
Salads
- Salad greens with pear, fennel, and walnut
- Apple salad with figs and almonds
- Avocado salad with miso-ginger dressing
- Blue cheese, walnut, spinach salad
- French green lentil salad
Desserts
- Mixed berry pie
- Peaches a la mode
- Whole-grain banana bread
Of course, if you’d like to cut down on sugar, too, replace any sugar in the recipes with monk fruit or pure, organic stevia without natural flavors. Stevia and monk fruit are both associated with lowering blood glucose levels.
Do you have questions about heart health or worry that you’re at risk for cardiovascular disease? Call our helpful team for a heart health consultation at 718-208-4816. You can also use our online outreach form.
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