Photo: Randy Mayor
Heart Helpers
Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition.
A recent review of seven studies showed that two and a half servings of whole grains per day reduced heart attack and stroke risk by 21 percent, according to lead author Philip Mellen, MD, MS, then an assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Whole grains are rich in antioxidants, especially vitamin E (also found in almonds, peanuts, and green leafy vegetables), which helps maintain healthy blood vessels. And soluble fiber from fruits, vegetables, and nuts helps lower harmful LDL cholesterol and control weight, both of which have a positive impact on heart health.
Further cut your risk of a heart attack by eating fish, especially those high in the omega-3 polyunsaturated fats like salmon, mackerel, or rainbow trout. Omega-3s make platelets in the blood less sticky, reducing clotting and the likelihood of a heart attack.
View Recipe: Wild Rice and Barley Salad
Brain Boosters
Omega-3 fatty acids and whole grains are good for your heart―and they’re good for your brain and mental health, too. “People who are heart healthy are brain healthy,” says Joseph S. Kass, MD, assistant professor of neurology at Baylor College of Medicine in Houston.
Kristen E. D’Anci, PhD, a research psychologist in the Nutrition and Neurocognition Laboratory at Tufts University and professor of psychology at Tufts, notes, “Diets rich in vitamins C and E are consistently associated with lower levels of cognitive impairment in aging.” Abundant in fruits, vitamin C may also reduce the risk of stroke.
Additionally, vitamins B12, C, E, and folate may play a direct role in keeping your mind sharp. Research shows that B12 (found in lean protein like turkey) and folate (found in many grains fortified with the vitamin) help improve memory and lower the risk of Alzheimer’s. They may also help people over age 60 with learning, attention, and response speed, according to study results from Tufts University.
View Recipe: Bread Salad with Cranberries, Spinach, and Chicken
View Recipe: Broccoli with Two-Cheese Sauce
