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HEART HEALTH
This Valentine’s Day, take time to reflect
on the health of your own heart.
THESE NUTRIENT SUPPLEMENTS
J u A l I d
LO
CAN BOOST YOUR H EARTS HEALTH
SOLUBLE FIBER
Get 10 to 12 grams a day
to reduce cholesterol. Psyllium (found in fiber
supplements such as Metamucil and Konsyl) is
a good source of soluble fiber. Others: oat bran,
oatmeal, carrots, pears, beans, and barley.
VITAMIN D
People with low blood levels of
vitamin D may more than double their risk for
heart disease. More women are low in vitamin
D than previously realized. Adult women need
1,000 I Us or more a day in supplemental
vitamin D to reach optimum blood levels.
FLAVONOIDS
Berries, red grapes, onions,
tomatoes, red wine, and cocoa all contain
flavonoids, powerful antioxidants that protect
blood vessels and even improve blood flow to
the brain and heart. Don’t overdo the chocolate
and wine, though—an ounce of dark chocolate
or 5 ounces of wine a day is plenty.
FOLATE
Getting 300 micrograms or more a
day may lower your risk of stroke, as well as
your risk for a heart attack. Leafy greens such
as kale, spinach, and broccoli are your best
sources. Also, most multivitamins have about
400 micrograms of folic acid.
ANTIOXIDANTS
It’s possible to quote
clinical studies which conclude that antioxidant
supplements have a harmful effect, beneficial
effect, or no effect at all on cardiovascular disease.
For that reason, the American Heart Association
recommends getting your beta carotene (a form
of vitamin A) and vitamins C and E through
fruits, vegetables, whole grains, and nuts.
SOY
Consuming about 25 grams a day of soy
protein reduces your risk for heart disease. Good
sources are tofu, edamame, soy nuts, and soy milk.
O
ne in three women dies from heart disease,
a problem that is largely preventable.
What you do during your middle years,
especially ages 45 to 65, sets the stage for
the rest of your life. A healthful diet and
regular exercise should be your main focus. Also, adding
some supplements may significantly cut your risk for
developing heart disease. These nutrients can lower
cholesterol and blood pressure, and fend off diabetes, a
major risk for developing heart disease.
FISH OIL
Eating two servings (3 ounces each)
per week of fatty fish such as salmon or sardines
or taking fish oil supplements (1 gram a day) can
decrease your risk of having a heart attack or
stroke by about one-third.
—Gale Maleskey, R.D.
MORE AT
BH G.CO M
Want to learn more ways to
protect your heart’s health?
Go to
BHG.com/hearthealth
1 9 4 FEBRUARY 2009 BETTER HOMES AND GARDENS
PHOTO: VEER
