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Foods You Can Feel in Your Heart

February is certain to make you think of cartoon hearts- but how about your own heart? February is Heart Health Month, so it’s a great opportunity to check in with your heart habits. According to the Center for Disease Control, heart disease is the leading cause of death for both men and women in the United States . 84 percent of people age 65 years and older die from heart disease, so it’s especially important for seniors to consider their heart health.  We’ve broken down the best foods for your heart- and what to avoid:



Fatty Acids

Fatty acids are broken down during digestion, and then absorbed into the blood.  According to the American Heart Association (AHA), Omega-3 Fatty acids decrease the risk of abnormal heartbeats, slow growth of plaque, and work to lower blood pressure.

Examples of Omega-3 fatty acids:

Fish (salmon, mackerel, mackerel, herring, whitefish) flaxseed oil, basil, broccoli, walnuts, spinach, grape leaves.

Fiber

AHA spokeswoman Alice H. Lichtenstein, DSc, states “studies have shown that foods that have a lot of fiber are clearly associated with lower risk of heart disease.” The Institute of Medicine Dietary Reference Intakes recommends 21 grams of fiber per day for women 50 and older, and 30 for men 50 and older.

Examples of fiber:

Fruits (apples, bananas, oranges, strawberries, raspberries), oatmeal, whole grain rice, lentils, chickpeas, almonds, avocados, peanuts, couscous

Trans-fat (Steer Clear!)

Unlike fatty acids, trans fat can be very harmful to your heart because of their tendency to raise bad cholesterol. The AHA recommends that trans fats make up less than 1 percent of your daily calories. Avoid foods labeled “hydrogenated oil” or “partially hydrogenated oil.”

Examples of trans-fat:

Packages snacks, baked goods, stick margarine, milk, cheese, high-fat animal products (beef, pork, lamb)

Live a long and healthy life by eating right. Visit us today for the best short-term care insurance.




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