Foods That Protect Against Heart Disease – Part 2

Another food that protects against heart disease are raw nuts and seeds. Several clinical studies have found that nuts have a beneficial effect on lipid levels in the blood. The study found that eating nuts daily decreased the total cholesterol and LDL cholesterol (the bad type of cholesterol) while raising the HDL or good cholesterol.

Studies have also shown that the nuts will also increase the overall lifespan of those who consume them. In several large prospective studies (The Iowa Women Health Study, Nurses Health Study and The CARE Study), the researchers have found an inverse relationship between those who eat nuts and those who have a high risk of atherosclerotic heart disease. This means that those who eat a healthy diet of nuts have a decreased risk of the disease.

Another known food that protects against heart disease are fish high in Omega 3 fatty acids. In a statement released in Circulation 2002 scientists revealed that omega 3 fatty acids appear to affect cardiac function, cardiac mechanics and arterial endothelial cardiac function. This means they protect the heart against arrhythmias and clogged arteries. Major food sources of linolenic acid and omega 3 fatty acids are flaxseed and fish. Farm raised catfish tend to have the least amount while salmon and trout appear to have the most omega 3 acids.

Including foods that protect against heart disease and stroke into your diet is a good start to protecting your heart and your future. This is an easy solution that requires little lifestyle changes and even less energy. The benefits to your long-term health and doctor bills will be amazing. Try it and see!

References:

(1) Journal of Agricultural and Food Chemistry: Ten-Year Comparison of the Influence of Organic and Conventional Crop management Practices on the Content of Falvonoids in Tomatoes

http://ucce.ucdavis.edu/files/datastore/234-848.pdf

(2) British Medical Journal: The Effect of Folic Acid Based Homocysteine Lowering on Cardiovascular events in People with Kidney Disease

http://www.bmj.com/content/344/bmj.e3533

RESOURCES

MayoClnic: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease

http://www.mayoclinic.com/health/heart-healthy-diet/NU00196

HelpGuide: Heart Healthy Diet Tips

http://www.helpguide.org/life/healthy_diet_heart_disease_stroke.htm

Better Health Channel: Heart Disease and Food

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Heart_disease_and_food

FitDay: 7 Foods that Help Prevent Heart Disease

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/7-foods-that-help-prevent-heart-disease.html#b