10 Heart-Healthy Foods for Valentine's Day

This Valentine’s Day, be good to your sweetheart, but don’t forget to take care of your own heart. Start by eating a variety of colorful fruits and vegetables. These foods are rich in polyphenols, which are plant compounds that have been shown to promote heart health.

Indeed, polyphenols may provide a wide range of health benefits. According to an article in the American Journal of Clinical Nutrition, studies show tat polyphenols may help to prevent cardiovascular disease and may reduce your risk of developing certain cancers. Polyphenols have also been linked to a reduced risk for type 2 diabetes and other diseases of aging.

If you are not consuming 5 to 9 servings of fruits and vegetables, you may not be getting the health benefits that these foods offer. This Valentine's Day do something good for your heart. Eat more colorful fruits and vegetables to boost your polyphenol intake and reduce your risk of heart disease.

Here are 10 foods to help you get started:

1. Apples
2. Red grapes
3. Cranberries
4. Pomegranate
5. Eggplant
6. Broccoli
7. Onion
8. Cocoa/Dark chocolate
9. Tea
10. Red wine

References

Agricultural Research Service

American Journal of Clinical Nutrition
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If you have questions about diet and nutrition, consult a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org or by searching online.
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Read today's Daily Diet Guide

Health Benefits of Dark Chocolate

It’s Valentine’s Day and more chocolate will probably be eaten today than any other day of the year. That could mean a lot of sugar for people who are trying to cut back on calories.

But the news is not all bad. Chocolate that contains a high percentage of cocoa might actually be good for you. Natural cocoa from cocoa beans are high in antioxidants, which can protect your cells from oxidative damage. Milk chocolate less cocoa and, therefore, does not provide the same level of protection.

Studies show that polyphenols, the active compounds in dark chocolate, may help to lower blood pressure, improve heart health and prevent stroke. These compounds might also protect brain cells, thus helping to slow dementia.

Keep in mind that all chocolates are not equal. Milk chocolate does not contain the same high levels of polyphenols that are found in dark chocolate. That means you would not be getting the same health benefits.  So, the next time you reach for chocolate, make sure it is dark chocolate.

Read the label before you buy.

References

BioMed Central
Circulation

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If you need help planning healthy meals and snacks for heart health or to control your blood pressure, talk to a registered dietitian. Find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org or do an online search. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition, medical nutrition therapy and other aspects of food and nutrition. 

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Read the Daily Diet Guide.

Foods That Fight Chronic Inflammation

Overview

Certain foods can cause chronic inflammation in your body, which over time, will result in oxidative damage to your cardiovascular system, your joints and your brain. But there are some things that you can do to reduce chronic inflammation and protect your tissues and organs.

What is Chronic Inflammation?

Chronic inflammation is a low-grade inflammation that has been linked to obesity and certain foods like sugar and certain fats. This chronic inflammation can result in oxidative damage within the walls of the blood vessels, as well as to other tissues and lead to chronic and sometimes crippling disease.

Foods That Increase Chronic Inflammation

Foods that contribute to excessive weight gain and obesity, such as sugar and other refined carbohydrates/white flour products, saturated fat and trans fat are also the foods that have been associated with chronic inflammation. High insulin levels in the blood (usually in response to high levels of sugar) have been also been shown to increase inflammation in the walls of the blood vessels.

Omega-6 oils, such as corn oil, can also increase your risk of inflammation. Corn oil is commonly used in commercial baked goods and other processed foods.

Symptoms of Chronic Inflammation

Chronic or continuous inflammation can lead to damage to the your blood vessels, joints and other tissues, including the brain. Arthritis, cardiovascular disease, type 2 diabetes, cancer and Alzheimer's disease have been linked to inflammation. 

But, unfortunately, chronic inflammation can go on for years, slowly causing damage to the internal organs without any real symptoms. By the time the disease caused by the inflammation discovered, it could be quite serious, even life-threatening.

Foods That Fight Chronic Inflammation

Eating foods that are rich in antioxidants can help to fight chronic inflammation. Here are some of those anti-oxidant, anti-inflammatory foods that you can use.

Seafood. Salmon, sardines, tuna,  and other oily fish are  high in omega-3 fats.

Fruits. Blueberries, cherries, strawberries, raspberries, cranberries and other berries. Also, mangoes, papaya, pineapple red grapes, apples and avocados.

Vegetables. Sweet potatoes, broccoli, cabbage, kale, red peppers, avocado, onion and garlic.

Nuts and seeds. Walnuts, almonds, flaxseed and pumpkin seed.

Oil. Olive oil.

Herbs and spices. Ginger, garlic, oregano, turmeric, cinnamon and cayenne pepper.

Other. Other anti-inflammatory foods include cocoa, red wine and green tea.

Summary

Eat more foods that are rich in anti-oxidants and avoid those that are known to increase inflammation to reduce your risk of chronic diseases. And lose weight if you are overweight or obese.