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Cardiovascular health; Heart healthy foods for healthy cooking

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Cardiovascular health:

It’s no secret that heart disease is a high ranking concern in our country.

High blood pressure, stroke, and coronary concerns are among the leading issues tied to America’s desire to change their diet and lifestyle. According to the American Heart Association, the following information may assist you in awareness leading to some health conscious changes in your eating habits.

Heart healthy foods to consider:

  • Berries: some low-calorie berries to consider are strawberries, blueberries, raspberries, or blackberries. These all contain free radical fighting agents and antioxidants; they are also high in soluble fiber, which lowers blood cholesterol levels.
  • Beans: all types of beans will lower cholesterol levels due to their high soluble fiber content.
  • Omega-3 fatty acids: (monounsaturated fats) which are good fats found in cold water fish (Salmon), nuts, flax seeds, chia seeds and avocados. These good fats aid in decreasing inflammation.
  • Whole grains: foods high in fiber are known to reduce the risk of heart related illnesses due to their vitamin and mineral content. Consider incorporating more grains into your diet such as quinoa, brown rice, oats and whole wheat.
  • Dark leafy greens: dark greens contain high-fiber and antioxidants. Consider a daily intake of kale, chard, arugula or spinach into your diet.

Heart disease terms:

  • Aortic Atherosclerosis: known as clogged arteries
  • Aortic Stenosis: one of the main blood pumping valves, the aortic valve, and it begins to narrow as a result of plaque buildup or cholesterol. This can directly lead to congestive heart failure.
  • Cardiomyopathy: when the heart muscle begin to malfunction
  • Congestive Heart Failure: when the heart is unable to supply the body with sufficient amounts of blood; commonly a result of, or in association with other heart problems
  • Endocarditis: when the inner lining of the heart chambers and valves become inflamed
  • Heart attack: when blood supply to the heart is interrupted a heart attack can results, leading to death of the heart tissue cells
  • Hypertension: known as high blood pressure
  • Hypotension: known as low blood pressure
  • Mitral Valve Prolapsed: after a collapse of the mitral valve, the blood flow out of the heart is no longer regulated properly
  • Stroke: a lack of blood flowing to the brain results in loss of brain function and a stroke occurs
  • Thrombosis: known as blood clots

For additional information and local places to shop for healthy foods, click on any of the following links:
Boise Co-Op
Whole Foods Market
Brown Box Organics
• The Organic Store Locator
• Learn more about the benefits of fiber and low-calorie’s berries by clicking on the WebMD link in this sentence.

From my home to yours: - information with nutrition in mind.



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