Food to Consume for a Healthy Heart

Online, February 27, 2011 (Newswire.com) - A heart healthy diet is one that features a wide range of colorful fruits & vegetables, whole grains, lean protein, beans & legumes, nuts & seeds and polyunsaturated fats.

Below is a list of key nutrients that support heart health By consuming these nutrients on a regular basis and combining with a healthy lifestyle, you can reduce your risk of developing cardiovascular disease.
Anthocyanins are phytonutrients that belong to the flavonoid family. These compounds give many blue, purple and dark red fruits and vegetables their color and are found in blueberries, cherries, raspberries, strawberries, and purple grapes. They offer significant antioxidant protection, strengthen blood vessels and exert a significant anti-inflammatory effect.
B-Vitamins and folate help lower homocysteine, an amino acid that is linked to heart disease, blood clots, heart attack and strokes. Foods rich in Vitamins B6, B12, Folate, and Niacin can help lower your risk for Heart Disease.
Carotenoids are heart-protective antioxidants found in many colorful fruits and vegetables. Beta-carotene, alpha-carotene, lutein and zeaxanthin all belong to this family of fat-soluble compounds. Lycopene, another carotenoid that gives tomatoes their red color, may benefit heart health by boosting the body's natural antioxidant defenses and protecting against DNA damage.
Fiber is beneficial in lowering cholesterol. Studies have shown that consuming 10 to 25 grams of soluble fiber a day can lower cholesterol by 18 percent. Soluble fiber only lowers LDL or "bad" cholesterol; it minimally, if at all, affects HDL or "good" cholesterol and triglycerides.
Magnesium can help lower blood pressure. Magnesium regulates heart rhythm by coordinating the activity of the heart muscle and the nerves that initiate a heart beat and can prevent angina by keeping coronary arteries from having spasms. The best sources of magnesium are tofu, legumes, seeds, nuts, whole grains and leafy green vegetables.
The Omega-3 polyunsaturated fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in certain types of fish and their oil. The Omega-3 polyunsaturated fat called alpha-linolenic fatty acid is found in plant foods like flax seeds and walnuts.
Omega-3s lower triglycerides and may increase HDL or "good" cholesterol levels and reduce blood clots, protect against heart attacks, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure. Fish that live in cold waters like salmon, , anchovy, and tuna are excellent sources. The American Heart Association recommends eating at least 2 servings of fatty fish a week. Excellent sources of alpha-linolenic acid include flaxseeds, soybeans, pumpkin seeds, tofu, and walnuts.
Omega-9s are monounsaturated fats associated with cardiovascular health. Olive oil is an Omega-9 oil that is rich in oleic acid and can lower our risk of heart disease by reducing LDL or "bad" cholesterol and boosting HDL or "good" cholesterol.
Phytosterols are plant sterols that chemically resemble cholesterol and because of this similarity they block the absorption of cholesterol in the gut by mimicking cholesterol. Nuts, seeds, wheat germ, green leaf lettuce, asparagus, cucumber and cauliflower are good sources.

Polyphenols are plant compounds that are potent antioxidants that protect blood vessels, lower blood pressure and reduce LDL "bad" cholesterol. Coco has a high concentration of polyphenols called flavanols. Consuming small amounts of dark chocolate regularly have cardiovascular benefits.

Potassium may help lower blood pressure and decrease your risk of having a stroke.
Resveratrol is a flavonoid polyphenol found in high concentrations in grape skins. Red wine, when consumed in moderation, is a good source because the fermenting of the grape skins concentrates this chemical. Resveratrol is also found in grape juice. Other foods that contain smaller amounts are peanuts, blueberries and cranberries.

Soy protein is a good alternative to animal protein, studies show, and can significantly decreased blood levels of total cholesterol, LDL cholesterol and triglycerides without significantly affecting HDL levels.

Vitamedica offers a wide variety of dietary supplements and products that promote a healthy lifestyle. To learn more about Vitamedica and Heart Health please visit http://vitamedica.com/ .