heart health

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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