heart health

Health Tip of the Day ~ Walnuts are an Awesome Food

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5 Reasons You Should be Eating Walnuts

    1. Rich in Nutrients: Walnuts are a nutrient-dense food that contains essential nutrients such as protein, fiber, healthy fats, vitamins, and minerals. A one-ounce serving of walnuts provides 4 grams of protein, 2 grams of fiber, and is an excellent source of manganese and copper.
    2. Heart Health: Eating walnuts can be beneficial for heart health as they contain high amounts of alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid. Research has shown that consuming walnuts may reduce the risk of heart disease by improving blood lipid levels and decreasing inflammation.
    3. Brain Health: Walnuts are rich in antioxidants and other nutrients that are beneficial for brain health. Studies have shown that consuming walnuts may help improve cognitive function, memory, and mood.
    4. Weight Management: Despite being high in calories, walnuts can be a great addition to a weight management plan. Research has shown that incorporating walnuts into a healthy diet can lead to greater satiety and reduced overall caloric intake.
    5. Versatility in Cooking: Walnuts can be used in a variety of ways in cooking, making them a versatile ingredient to have in the kitchen. They can be added to salads, baked goods, smoothies, and used as a topping for oatmeal or yogurt, making them a convenient and easy way to add nutrition to your meals.
Source: ChatGPT open AI

Health Tip of the Day ~ Invite Mulberries into Your Life

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Mulberries are a Nutritional Powerhouse

Mulberries are a wild berry with a wonderfully sweet flavor and are packed with antioxidants, vitamins, and minerals. 

Easy to prepare and eat, mulberries can be used in place of or alongside most other berries. They are also wonderful as a snack and sweet enough to replace treats that are typically loaded with added sugars. 

The vitamins, minerals, and antioxidants in mulberries provide a variety of powerful health benefits. For example, the flavonoids in mulberries fight free radicals to limit oxidative stress. This is important, because oxidative stress can have a negative impact on several facets of physical, cognitive, and even emotional health.Mulberries are also rich in phenolic acids, which can play a role in everything from cancer prevention to diabetes management.  In addition to promoting a higher intake of polyphenols such as flavonoids and phenolic acids, mulberries offer a variety of other benefits. These include the following: heart health, cognitive health, and eye health. 

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Today’s Health Tip ~ Practicing Self-Compassion May Save Your Life

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Be Kind to Yourself

Look in the mirror and smile, as new research has found that being kind to yourself might just help save your life.    A recent study has found women, in their forties and up, who practice self-compassion may be less likely to develop the early stages of cardiovascular disease, even if they have other risk factors, such as high cholesterol and high blood pressure.  We’ve long been aware of the toll stress takes on our bodies and the role it plays in the development of cardiovascular disease. The prolonged pandemic has only served to amplify our daily stressors, especially for women.

So stop, breathe and pop on the kettle. It’s time to be kind to yourself. Taking time to look after your own mental wellbeing can have lasting physical benefits. . . . Self-compassion can take many forms, for some it may involve devoting some time to daily mindfulnessactivities, and for others it might be curling up in a quiet place with a good book or going for a walk. Whatever form your self-compassion takes be sure that it provides you with a place from which you can engage in some positive self-talk – be your own best friend!

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Today’s Health Tip ~ What is the Best Fish to Eat for Heart Health?

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When it comes to a heart-healthy diet, fish is an essential component. It’s a better choice than other animal protein sources like beef, pork and poultry,. That’s because fish is higher in heart-healthy unsaturated fats while land-based animal protein contains more saturated fats, which is linked to raising cholesterol levels. According to an April 2019 study published in Food and Chemical Toxicology, swapping red meat for fish is linked to a longer, healthier life. . . .  Fish is also a great source of protein and omega-3 fatty acids, which can help decrease cholesterol levels and high blood pressure, as well as lower the risk of abnormal heartbeats and slow the growth rate of atherosclerotic plaque, according to the American Heart Association (AHA).

The AHA recommends eating at least two servings of fatty fish a week. This includes eating a variety of the following types of fish:

    • Salmon
    • Mackerel
    • Herring
    • Lake trout
    • Sardines
    • Albacore tuna

Today’s Health Tip ~ What Is the Healthiest Way to Brew Coffee?

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Which Brewing Method is the Healthiest Choice?

Drinking coffee is linked to many health benefits, such as less weight gain, lower average daily blood pressure, and a reduced risk for diabetes and cardiovascular disease. But which brewing method will help you get the most from your cup? A study published online April 22, 2020, by the European Journal of Preventive Cardiology found that filtering coffee (for example, with a paper filter) — not just boiling ground coffee beans and drinking the water — was better for health, particularly for older people. Researchers analyzed the survey responses of more than 500,000 healthy coffee drinkers (ages 20 to 79) who were followed for about 20 years. People younger than 60 who drank one to four cups of coffee, particularly filtered coffee, had lower rates of artery disease and death. The lower rate of death with filtered coffee drinkers persisted in people ages 60 or older, but was lost in people who drank five or more cups per day. The study is observational and doesn’t prove that filtered coffee is healthier than unfiltered coffee, but it makes sense. Unfiltered coffee contains diterpenes, compounds that can raise cholesterol, and researchers say a cup of unfiltered coffee contains 30 times more diterpenes than a cup of filtered coffee. So use that coffee filter, save the French press or Turkish unfiltered coffee for rare occasions, and consider limiting your coffee intake to less than five cups per day, on average.

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Today’s Health Tip ~ What to Maintain a Healthy Mind?

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If You Take Care of Your Heart, You’re Taking Care of Your Brain

You know how to take care of your heart: Eat a healthy diet, get plenty of exercise, don’t smoke, and don’t drink too much. These healthy habits are good for your brain, too. Researchers tracked 1,588 dementia-free older adults for 21 years. At the end of the study period, they tallied up each person’s risk factors for heart disease, such as smoking, drinking, obesity, cholesterol, and blood pressure. They also tested memory and thinking skills. Those who had greater risk for heart disease also had a faster decline in brain performance over the years.

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Today’s Health Tip ~ Want to Lower Your Cholesterol?

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Pistachios are a Heart Healthy Choice

Note: I snack on unsalted shelled pistachios. There are a great treat.

One of the first indicators of a healthy heart is your cholesterol levels. There are two types — LDL and HDL. High levels of LDL cholesterol can raise your risk of heart disease, so it’s often referred to as “bad” cholesterol, according to the CDC. Meanwhile, higher levels of HDL cholesterol can lower your risk.

One way to improve cholesterol levels is with the help of a healthy diet, per the National Library of Medicine (NLM). This involves choosing healthy fats, such as nuts, to make up anywhere between 20 and 35 percent of your daily calories. “Most of the fat in pistachios are unsaturated fats, which are linked to lower cholesterol,” explains Jim Liu, MD, a cardiologist and Clinical Assistant Professor of Internal Medicine at The Ohio State University Wexner Medical Center. “There are studies specifically linking pistachios to lower LDL cholesterol levels.

It’s true: A small study showed including pistachios can improve total cholesterol levels and other metabolic risk factors in adults with type 2 diabetes, according to results in the November 2016 issue of ​Metabolism​.

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Helpful Link ~ What’s the Deal With Red Wine?

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Is Red Wine Good For Your Heart?

Check it out:

 Helpful Link

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