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.

Food for Healthy Skin

Overview

Every year, women spend billions of dollars on skin care products and cosmetic procedures to improve the appearance of their skin. In relying on these products and cosmetic procedures, you could be overlooking the one thing that could do more for your skin than any superficial treatment: Your diet.

Let's take a look.

Healthy Skin From the Inside Out 
How you are on the inside affects how you look on the outside. That means eating foods that are rich in protein to build collagen, antioxidants to fight inflammation, minerals that promote healing and fluids for hydration. It also means eating fiber to help speed waste through your gut and out of your body as waste.    

Foods for Skin Health

Meat, fish, poultry and other protein-rich foods. Meat is a major source of protein, which is used to make collagen. Collagen is a fibrous protein that helps to give skin the smooth appearance that you desire. It is the key to preventing premature wrinkling. Good sources of protein include low-fat meats, seafood, eggs, dried beans and peas, nuts and seeds.

Citrus fruits. Citrus fruits are rich in vitamin C, which is necessary for collagen formation. It is also a powerful antioxidant that helps to prevent inflammation that could damage skin cells. Good sources of vitamin C include mangoes, papaya, guava, kiwi, strawberries, red bell peppers and sweet potato. And of course, orange juice and other citrus fruits are important sources of vitamin C in the American diet. 

Sweet potato. Sweet potatoes are rich in vitamin A, not to mention vitamin C and other key nutrients. Vitamin A has been long associated with helping to create smooth healthy skin. In addition to sweet potatoes, you can get vitamin A from a variety of yellow-orange fruits and yellow-orange or dark leafy green vegetables. Mangoes, papaya, carrots, pumpkin, spinach and collard greens are all great sources.

Water. Water is really important for keeping your skin well-hydrated. You can easily do this by drinking 4 to 8 glasses of water daily. You may need to drink more water if you are in a hot environment, engaging in intensive sports/exercise or otherwise sweating a lot. Stay away from fluids that are high in sugar or salt, however, as these can cause inflammation, be dehydrating and damage rather than heal your skin.

Whole grains. Whole grains are rich in zinc, a mineral that is well-known in medical circles for its healing properties. Besides whole grains, you can get zinc from nuts, seeds, legumes, dried beans and peas, and all kinds of animal products and seafood.

Fiber. You would hardly associate fiber with skin health. Yet, it can play a key role. Keep in mind that one of the major roles of fiber is to keep your digestive tract healthy by binding and mopping up toxic waste along the gut and getting rid of this waste by way of the colon. This helps to cleanse your whole body, including your blood. Healthy blood flow to the skin will help to produce and maintain healthy cells, promote collagen formation and keep your skin aglow.

Summary

Eat foods that are rich in protein, vitamin C, vitamin A, zinc and fiber to help repair skin damage and promote a smooth, healthy appearance. Be sure to drink plenty of water to keep your cells properly hydrated, as well.

Health Benefits of Omega-3 Fats from Fish

Overview
A large number of scientific studies show that omega-3 fats (omega-3 fatty acids) from fish offer tremendous health benefits, particularly when it comes to preventing heart disease. Eating fatty fish two or three times a week appears to be sufficient to confer these health benefits.

Getting Your Omega-3 Fats

What types of fish should you eat to get your omega-3 fats? Health experts recommend that you eat fatty fish, such as salmon, tuna, mackerel and/or sardines two times a week. If you do not eat fish, you can get the same benefits from fish oil supplements, which come in 500 to 1000-milligram capsules. The American Heart Association recommends that people with heart disease get 1000 mg of omega-3 fats daily, preferably from food. The recommended amount for people with high triglyceride levels is 2000 to 4000 milligrams.

Health Benefits of Omega-3 Fats from Fish oil 

A large number of scientific studies show that omega-3 fats from fish offer a wide range of health benefits, especially when it comes to cardiovascular health. According to the research, omega-3 fats from fish or fish oil may help to:

• Reduce blood pressure
• Reduce triglyceride levels
• Reduce the risk of a heart attack
• Prevent plaque buildup in the walls of the blood vessels 
• Prevent blood clots

Other conditions for which the evidence may not be as strong, but for which some people may benefit include cancer, dementia, depression and infant brain development.

If you are being treated for heart disease or other serious health problem, and on prescription drugs, talk to your doctor and consult a registered dietitian before taking large amounts of fish oil supplements.

Note: Concerns About Mercury

Concern over mercury, a toxic metal, is of special concern for pregnant women, infants and children. Fish supplements may be free of mercury due to the purification process. If you are concerned, talk to your doctor and a registered dietitian to find out which option might be best for you.

Resources

Omega-3 fatty acids, fish oil, alpha-linolenic acid: MedlinePlus Supplements

Vitamin and Mineral Supplements

Health Benefits of Quercetin from Apples and Onions

Overview

Apples and onions contain large amounts of a flavonoid called quercetin. This compound is a powerful antioxidant that has been shown to have a number of health benefits. Quercetin may not be as sexy to talk about as another powerful flavonoid, resveratrol in grape wine. Nonetheless, you can enjoy a number of important health benefits from quercetin by eating apples and onions.

Health Benefits

A number of studies suggest that quercetin from apples and onions may boost antioxidant activity and provide the following health benefits:

• Protect the heart and blood vessels by reducing clotting risk
• Decrease blood glucose levels
• Protect pancreatic cells from oxidative damage
• Fight cancer
• Prevent cataracts
• Prevent inflammation
• Fight viral and bacterial infections

Summary

Increase your dietary intake of quercetin by eating apples and onions often. 

Resources

Bioline.org