How to Feed Your Heart

Heart-Helping Vitamins and Minerals

2008-04-02T22:06:55Z

Many nutrients are necessary for a healthy heart and the network of arteries that surround it. These nutrients work together to create a strong, resilient system that pumps blood and oxygen to every cell in your body. A diet lacking in them can diminish that strength and power.

Foods are the tastiest (and best) way to feed your heart. If you are unable to get all the nutrition you need from eating great foods, such as those listed below, supplements may help fill some gaps. But, supplements cannot duplicate what whole foods have to offer (See Food vs. Supplements) Feed your heart good things—foods that nourish it and the arteries that run throughout your body.

Heart-helping nutrient	What it does	How much is needed / day	Tasty ways to get it
Calcium	Needed to keep blood pressure normal. Needed for muscle contractions including the heart muscle.	1,000 milligrams; 1,300 for teens; 1,200 for people over 50	Yogurt, milk, tofu (w/calcium sulfate), dark green leafy vegetables, fortified cereals and juices
Carotenes (including beta-carotene)	Their antioxidant actions may help protect arteries from damage.	5,000 International Units	Orange and red-colored fruits and vegetables (carrots, cantaloupe, peppers, watermelon, etc.), dark green vegetables
Coenzyme Q10	Needed for muscle contractions (including the heart muscle); functions as an antioxidant; can help lower blood pressure. High blood pressure and the use of cholesterol lowering drugs can deplete levels.	The body is able to make this nutrient, but age and health issues may affect its production.	Whole grains, fish (especially fattier fish such as salmon, herring and mackerel) and meat
Copper	Too little in the diet is linked with high blood cholesterol. Needed for the maintenance of blood vessels and the heart.	2.0 milligrams	Nuts and seeds, fortified ready-to-eat cereals, beans
Fiber (particularly soluble fiber)	Helps lower blood cholesterol, reducing risk of plaque buildup inside arteries.	Kids: age + 5 = number of grams; Teens and adults: 25-30 grams	Oats, barley, rye, flaxseed, fruits, vegetables, beans
Folate	Needed, along with vitamins B6 and B12 to keep homocysteine levels in check. Homocysteine is an amino acid. High levels in the body may damage the inside of arteries.	400 micrograms	Beans, spinach, peas, nuts, orange juice, fortified cereals
Magnesium	Works with calcium to relax blood vessels and keep blood pressure normal. Too little may damage arteries. Helps cells fight off the harmful effects of stress.	400 milligrams	Halibut, nuts, beans, yogurt, whole grains (oats, whole wheat, brown rice, quinoa, barley), spinach
Omega-3 fats	EPA and DHA (two types of omega-3s) help the heart beat regularly. They can reduce fat and cholesterol levels in the blood and help keep blood from clotting.	For general health: 2-3 servings fish/week; 500 mg/day of EPA and DHA for people at risk of heart disease; 1,000 mg/day for people with heart disease	Trout, salmon, mackerel, herring, tuna, halibut, striped bass
Potassium	Helps balance or minimize the effects of eating too much salt. Necessary for keeping blood pressure under control.	3,500 milligrams	White and sweet potatoes, beans, milk and yogurt; halibut, soy, dark green leafy vegetables, bananas, oranges and tomatoes
Vitamin B3 (niacin)	May help raise HDLs (the good cholesterol carrier) in the blood. May also be anti-inflammatory and limit blood clotting.	20 milligrams	Peanuts, chicken and turkey, salmon, trout, lean ground beef, pork, sunflower seeds, almonds
Vitamin B6	Needed for the production of red blood cells which carry oxygen to the heart. Along with folate and B12 keeps homocysteine levels in check. Homocysteine is an amino acid. Too much circulating in the body may damage the insides of arteries.	2.0 milligrams	Fortified breakfast cereals, potatoes, banana, beans, chicken, dark green vegetables, halibut
Vitamin B12	Needed for red blood cells to form. Along with folate and vitamin B6 keeps homocysteine levels in check.	6.0 micrograms	Fish and shellfish, beef, fortified breakfast cereals, yogurt
Vitamin C	Antioxidant extraordinaire – protects cells from damage and protects/enhances the activity of other antioxidants such as vitamin E and beta-carotene.	60 milligrams	Citrus fruits and strawberries, tomatoes, Brussel sprouts and broccoli, red peppers papaya, kiwi, dark green leafy vegetables
Vitamin D	Low levels in the blood are linked with heart disease, especially for people with high blood pressure. (~ 40% of men and 50% of women have a low level of vitamin D.)	400 International Units (IU) *Many experts believe we need more than this level.	Sunlight; oysters, most fish, fortified milk and dairy foods, eggs
Vitamin E	Protects cells from damage and "detoxifies" or disarms free radicals (unstable cells).	30 International Unites	Nuts, seeds, vegetable oils
Zinc	An ingredient for producing substances that regulate blood pressure and heart rate. Also has antioxidant capabilities.	15 milligrams	Oysters, crab, beef, pork, poultry, beans, soy nuts, nuts, fortified cereals

Heart-Helping Phytonutrients

2008-04-21T03:17:20Z

Phytonutrients are naturally-occurring substances found only in plant foods (fruits, vegetables, beans and whole grains such as brown rice, oats, whole-wheat pasta and barley). They provide health-helping actions beyond what vitamins and minerals do.

The names of phytonutrients can be hard to pronounce and long on syllables. No need to remember which phytonutrient does what in the body, simply remember each fruit, vegetable, whole grain and bean contains a unique combination of phytos and every one of these foods is a tasty way to help you and your family enjoy the gift of good health.

Table of heart-helping Phytonutrients

Table of Heart-Helping Phytonutrients

2008-04-21T03:19:37Z

Because the science of phytonutrients is fairly new, there are no recommendations for how much to eat of any one nutrient– the best advice: eat a colorful diet (green, red, blue, yellow, orange, purple, etc.) and one that contains plenty of plants (fruits, vegetables, beans and grains).

Omega-3 Fats and Your Heart

2008-04-02T03:08:26Z

Omega-3s are a type of unsaturated fat. There are three kinds of omega-3 fats. One comes from plant foods, such as nuts (especially walnuts), dark green vegetables, hemp and seeds (especially flaxseeds). It is called alpha-linolenic acid or ALA. The other two omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s are found in fish.

Studies on the benefits of omega-3 fats suggest EPA and DHA are the most valuable to our health. When it comes to heart health, EPA and DHA appear to help regulate the heartbeat, keep arteries flexible and supple, calm inflammation and keep blood flowing smoothly. They can decrease blood pressure and the clumping/clotting of blood cells.

ALA, the other omega-3 fat, is important for good health, but seems to lack the health punch associated with EPA and DHA.

Put These On Your Plate For Heart Health

2008-04-02T22:06:55Z

So many foods are great fuel for your heart.* You’ll find healthful foods flagged in every corner of Kowalski's Markets. Here's a starter list of all-star heart foods.

Heart Zappers

2008-04-02T03:14:09Z

Just as there are significant things you can do to help your heart be healthy, there are others that limit its strength and power. Below are things that zap heart health. Take the “heart smart” approach and you can reduce your risk for heart disease by 80 percent.

Food or Supplements?

2008-04-21T03:28:33Z

Food first. Always.

It’s tempting to say one nutrient or substance in a food is the reason why our health improves, such as believing vitamin E or omega-3s by themselves cut heart disease risk. More and more studies suggest this singular or isolated approach may not be true. It’s more likely that the impact food has on health is based on a collaboration between many nutrients and substances in a food or between the foods themselves. Mother Nature (she really does know best) has done a remarkable job of packaging the right mix of vitamins, minerals and phytonutrients in foods to boost health.

The whole is greater than the sum of its parts

There is a synergy or combined effect between nutrients that makes the benefits of eating a whole food greater than the sum of its parts (i.e. the benefits of each nutrient alone). Instead of 1 + 1 equaling 2 – studies hint that this synergy may mean 1+ 1 can equal 3, perhaps even 4, and that 4 means more benefits to your body.

Though research on heart health has been going on for decades, there is much yet to be learned. Not enough is known about the impact of supplements. If you are considering supplements, including fish oil supplements*, check with your health care provider for advice on whether to use them and in exactly what dose. But, first and foremost, put your focus on your plate. No supplement will ever measure up to the benefits that comes from eating a wholesome, flavorful, nutritious diet.

*Note: Many people are unable to consume the 2-3 meals of fish per week recommended by the American Heart Association for heart health. Fish oil supplements can be an alternative. The heart association recommends 500 mg/day of EPA and DHA for people at risk of heart disease and 1,000 mg/day for people with heart disease.

There are as many varieties of fish oil supplements as there are fish (at least it seems that way). When choosing a supplement:

Look for the USP (United States Pharmacopeia) seal. It’s a measure of quality assurance.
Look at dosage (how many pills you need to take to get the amount of fish oil advertised on the bottle).
Find the EPA and DHA content. These are the active ingredients you’re paying for in each dose. Brands vary. The more EPA and DHA, the higher the price. (Read more about Omega-3 fats and your heart)