Eating Well For Healthy Aging
HEARTY NUTRITION
Maintaining a strong heart, healthy circulation and a balanced cholesterol level is vital to longevity.
As you’ve read earlier, antioxidants help keep you young. A particular class of antioxidants, the flavonoid anthocyanins, plays a special role in heart health. Found in the skins of dark- colored fruits and vegetables such as blueberries, blackberries, purple or red grapes, cranberries, raspberries, strawberries, cherries, red cabbage and eggplant, they protect blood vessels from oxidative damage and help maintain a healthy cholesterol balance in the body.
Cholesterol itself is often misunderstood. Actually, every cell of the body needs this soft, waxy substance to help make hormones, insulate nerves and strengthen membranes. But it can’t reach cells without the help of special carriers called LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
Even though LDL takes the rap as the “bad” cholesterol, and HDL shines as the “good” version, you actually need the appropriate balance of both to maintain a healthy cardiovascular system. Trouble occurs when the body has more cholesterol than it needs, causing LDL
to deposit cholesterol in blood vessels. The result? Clogged vessels and increased risk for coronary heart disease and/or heart attack.
Fortunately, the right diet, lifestyle choices and supplements can make a tremendous difference to your cholesterol levels and overall cardiovascular health.
The first step to lowering your cholesterol is to limit your intake of saturated and trans fats, and to eat more cholesterol-lowering foods. Oatmeal contains soluble fiber which helps lower LDL. Soluble fiber is also found in barley, kidney beans, apples, pears
and prunes. As it passes through the gastrointestinal tract, fiber binds to dietary cholesterol, helping the body eliminate it. Research suggests that high fiber intake can significantly lower the risk of heart attack.
TIPS FOR FITTING IN FIBER
Read food labels. Labels will tell you the amount of dietary fiber in each serving, as well as the Percent of Daily Value (DV) based on a 2,000-calorie diet.
- Use the USDA food pyramid as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 8 servings of whole grains, you should have no trouble getting the recommended 25 to 30 grams of fiber a day.
- Start your day with a whole-grain cereal or hot oatmeal containing
at least 5 grams of fiber per serving. Top with wheat germ, raisins, bananas or berries—all good sources of fiber.
- Choose organic produce, wash it well and eat the peel whenever possible. Eating the skin ensures that you get every bit of fiber.
- Add beans to soups, stews and salads. Substitute high-fiber legume-based dishes for meat. Try lentil soup, bean burritos and brown rice and beans.
- Keep fresh and dried fruit on hand for snacking.
OMEGA-3
And what about those omega-3s you’ve been hearing so much about
in recent years? A growing body of research indicates that omega-3 essential fatty acids may help prevent a wide range of cardiovascular problems, including high blood pressure and high cholesterol— leading risk factors for strokes and heart attacks.
Wild salmon, halibut and other cold-water fatty fish, ground flaxseed, omega-3 enriched eggs, olive oil, soybeans, wild game and walnuts are all good sources of omega-3s. The American Heart Association advises at least two servings
of grilled, poached or baked fish in your diet per week (frying fish seems to reduce or eliminate its omega-3 content). If you don’t reach that amount, you may want to take a high-quality, omega-3 supplement.
Although nuts are a high-calorie food and should be eaten in moderation, they contain heart-healthy unsaturated fats. Two particular standouts are walnuts and almonds. Not only are walnuts a good source of omega-3s and antioxidants, they may help lower blood cholesterol levels. Almonds are rich in arginine, which promotes the relaxation of blood vessels for improved blood flow and circulation.
As for liquid refreshment, put the kettle on. Studies show flavonoid-rich tea is tops for heart health. In one study, researchers found that tea drinkers had less arterial damage than non-tea drinkers. Other studies have shown that tea may help lower cholesterol and reduce the risk for coronary artery disease. While most studies used black or green tea, unfermented white tea is edging its way into the health lineup due to even higher levels of flavonoids.
HEART-HEALTHY LIFESTYLE RECOMMENDATIONS
Your heart loves regular exercise. And it doesn’t need a marathon workout to stay healthy.
Although 30 or more minutes per day of vigorous exercise is best, studies show even
moderate amounts of regular aerobic exercise, such as walking, is good for the heart.
- Listening to music is a wonderful way to relax and reduce stress levels. Music can help energize you during your exercise routine, ready your mind for meditation, jumpstart your creativity or help ease you into a deep sleep.
- A regular yoga practice offers wonderful stress reduction and helps keep you young and flexible. If you aren’t sure where to start, check out beginner yoga classes. Or if you prefer the privacy of your own home, you can find a wide selection of yoga DVDs for all levels of expertise at one of our stores.
SUPPLEMENTING FOR HEART HEALTH
Always check with your physician before adding any supplement to your diet.
B Vitamins: B12, B6 and folic acid are needed to keep homocysteine levels low. High levels of homocysteine are associated with an increased risk for heart disease.*
Garlic: Contains powerful antioxidants and offers a wide range of cardiovascular health benefits. Garlic is traditionally used to reduce cholesterol and blood pressure levels. Clinically shown to lower LDL cholesterol, garlic may help prevent LDL from depositing cholesterol in blood vessels.*
Magnesium: Magnesium may help prevent arythmias and angina, and keeps blood vessels healthy.*
Multivitamin: A study in a recent issue of the Journal of Nutrition found daily multivitamin users had a reduced risk of suffering from a heart attack.
Niacin: Niacin has been shown to raise HDL and may help support heart health.*
Omega-6 Plant Oil: Recent research suggests a combination of omega-6 oils in the form of gamma-linoleic acid (GLA), along with omega-3s, may help reduce heart attack risk factors.*
Omega-3 Fish Oil: Numerous studies support the use of omega-3 fats from fish oil for heart health protection.*
Plant Sterols: May help block the absorption of cholesterol, thereby helping to reduce blood cholesterol levels.*
*These statements have not been evaluted by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease. |
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