Eat Your Way to a Healthy Heart

BY ROBERT RONALD

HEALTH CHECK The Heart and Stroke Foundation of Canada established the Health Check™ program in 1999 to help Canadians easily identify nutritious, healthy products when grocery shopping. The Health Check™ symbol on the package indicates that the Heart and Stroke Foundation has reviewed the product's nutrition information and determined that it meets specific nutrient criteria based on Canada's Food Guide to Healthy Eating.  Here is a sample of some of the more than 1,000 Health Check™ foods available across Canada. 1. Allégro 4% M.F. cheese 2. Astro Fat Free yogurts 3. Blue Diamond Whole Natural Almonds 4. Brunswick sardines in spring water 5. Catelli Healthy Harvest Whole Wheat pastas 6. Dempster's WholeGrains - Multigrain Bagels 7. Egg Beaters Pure Egg Whites 8. General Mills Cheerios and Honey Nut Cheerios 9. Heinz 25% less sodium Heinz Tomato Juice 10. Lactantia Healthy Attitude Non-hydrogenated Margarine 11. Lipton Soupworks 12. McCain Low-Fat Fried Potatoes - Regular Cut 13. Olivieri NutriWise Tomato & Basil Pasta Sauce 14. Orville Redenbacher’s Smart Pop! Microwave Popcorn 15. Sara Lee Free and Light Pound Cake 16. Sardo Pitted Ripe Olives 17. SoGood soy beverages 18. Stouffer's Beef Pot Roast 19. Uncle Ben's Long Grain Perfection Rice 20. V8 Vegetable Cocktail For more information on the Health Check™ program and its products, go to www.healthcheck.org

Chances are that you know someone with heart disease or someone who is a candidate for developing the condition. This year alone, Canadians will suffer more than 50,000 strokes and 75,000 heart attacks.

Risk factors for heart disease are numerous. Some, including age and family history, cannot be controlled. Others can be eliminated: If you smoke, you should stop, and you should keep alcohol consumption to a minimum.

High blood pressure, high cholesterol levels and Type 2 diabetes are risk factors that plague too many of us. The good news is that these risk factors can be reversed, in many cases, through physical activity and a healthy diet.

The Heart and Stroke Foundation of Canada recommends nutritious, balanced meals.* That means you should include foods from the four food groups, as outlined by Canada’s Food Guide to Healthy Eating. Incorporate whole-grain products, fruits and vegetablesk low-fat dairy products, lean meats and meat alternatives (e.g., legumes, fish, soy products). Check the nutritional label on packaged foods and avoid foods that are high in sodium, saturated fat and trans fat. Look for foods with at least 2 grams of fibre, and don’t skimp on fruits and vegetables, which are also a good source of fibre.

Many foods have a variety of antioxidants, vitamins and other nutrients that will help reduce high blood pressure and high blood cholesterol, and decrease your likelihood of developing Type 2 diabetes. Stock up on some of the following foods the next time you go grocery shopping.

Almonds are a good source of monounsaturated fat, which lowers LDL (bad) cholesterol and raises HDL (good) cholesterol. Almonds also contain calcium, fibre and potassium.

Asparagus is rich in antioxidants, fibre and folate, both of which lower LDL and homocysteine levels.

Avocados are a good source of monounsaturated fat, which lowers LDL cholesterol, raises HDL and lowers triglycerides. Avocados also contain folate, potassium and vitamin E.

Bananas contain potassium and fibre.Potassium helps lower blood pressure. Bananas are also a good source of vitamin B 6.

Beans are a good source of folate and soluble fibre. Beans also contain magnesium and potassium, and provide a good amount of protein with little saturated fat.

Berries are rich in antioxidants. Blackberries, blueberries, cranberries, raspberries and strawberries all lower LDL (bad) cholesterol. Berries are also a good source of fibre and vitamin C.

Broccoli contains antioxidants, which help reduce the formation of blood clots. Broccoli is very low in calories and contains calcium, fibre, iron, protein and vitamin C. Numerous studies show that the consumption of broccoli also helps ward off cancers.

Carrots are a good source of beta carotene, folate and potassium. Beta carotene lowers LDL (bad) cholesterol. Carrots are also a good source of fibre.

Chocolate contains flavanols, the antioxidant that helps guard against the build-up of plaques in artery walls. It is believed that chocolate also helps prevent the formation of blood clots. Stick to chocolate with at least 70% cocoa solids, and remember that chocolate is high in fats and sugars.

Cinnamon has antioxidants, which help lower LDL and triglycerides, and reduce insulin resistance and stabilize blood sugar.

Citrus fruits are a good source of vitamin C, which lowers LDL cholesterol. Citrus fruits also contain fibre.

Fatty fish, including mackerel, salmon, sardines and trout are rich in omega-3 fatty acids. Consumption of fatty fish lowers blood pressure and high cholesterol. They are also a good source of protein and are believed to increase brain power.

Figs contain calcium, which helps lower blood pressure. They are also rich in fibre and potassium.

Flaxseed contains omega-3 fatty acids and is believed to help ward off Alzheimer’s and depression. It is a good source of fibre when not ground.

Garlic is rich in sulfur compounds. They lower LDL cholesterol as well as blood pressure. Garlic’s strong flavour makes it a great substitute for salt.

Green tea is a very good source of antioxidants. Some research suggests that drinking green tea may speed up metabolism and aid weight loss.

Lean beef provides vitamin B 6 and vitamin B 12, which help control homocysteine levels. Lean beef is also a good source of iron and zinc, and stearic acid, which may have a beneficial effect on blood cholesterol levels.

Lentils are a good source of fibre and folate, both of which help lower LDL (bad) cholesterol and stabilize blood sugar. Lentils are a good source of protein.

Melons, including watermelon, cantaloupe and honeydew, are rich in potassium. Watermelon also contains lycopene, which helps lessen the likelihood of heart attacks.

Oatmeal is one of the best sources of soluble fibre, which lowers LDL cholesterol. Fibre may also lower blood pressure and oatmeal’s slow-release carbs prevent blood sugar spikes.

Olive oil is a good source of monounsaturated fat, which lowers LDL cholesterol and raises HDL. Even though monounsaturated fat is the healthier variety, remember that all fats are high in calories.

Soy products are high in protein, but with little saturated fat. They are also a good source of fibre.

Sweet potatoes are rich in potassium, which lowers blood pressure. Sweet potatoes also help stabilize blood sugar levels, and its vitamin C and beta carotene may ward off some forms of cancer.

Tomatoes contain lycopene, which helps lessen the likelihood of heart attacks. Tomatoes are also rich in fibre, potassium and vitamin C—all believed to help cut the risk of heart disease.

Turkey/Chicken are good sources of niacin, which helps to lower homocysteine levels. Skinless turkey and chicken also provide protein with little saturated fat. Be sure to avoid high-sodium chicken.