The recommended amount is 1–2 tbsp ground flaxseed a day. The seeds can be bought already ground called "milled flaxseed" or "flax flour" or in whole form, which you can grind at home in a coffee grinder, blender, or food processor.
You can add flaxseeds to cereals, salads, yogurt, and fruit smoothies or replace the fat in recipes with 3 tbsp ground flaxseed per 1 tbsp butter, margarine, or oil.
Whole flaxseed can be stored at room temperature for 1 year. Whole flaxseed should be ground as needed and, when ground, refrigerated in an airtight container for up to 90 days.
Flaxseed oil still contains the omega-3 fatty acids but is lacking in soluble fiber as well as other beneficial substances. It's expensive and has to be used within 6 to 8 weeks after opening.
Flaxseed pills are also expensive, and you would need to consume a tremendous amount of them to equal 1 tbsp of ground flaxseed. Flaxseed is not recommended for children, pregnant or breastfeeding women, or anyone with breast or prostate cancer. People on blood-thinning medications should consult their doctors before adding flaxseed to their diets.
Are nuts heart-healthy?
No longer unhealthy diet foods because of their high fat content, all types of nuts, including peanuts (which are actually legumes), can help prevent heart disease. They contain no cholesterol, and the fat in nuts is mostly monounsaturated, which lowers LDL cholesterol without affecting HDL cholesterol. Nuts are an excellent source of vitamin E, which may prevent cholesterol from becoming sticky and clogging your arteries. Other nutrients in nuts (plant protein, fiber, and phytochemicals) also help to protect the heart. It should be noted, however, that vitamin E in pill form has not been shown to be protective to the heart. Walnuts are high plant sources of alpha-linoleic acid, an omega-3 fatty acid that helps fight heart disease by lowering total and LDL cholesterol and making the arteries more elastic, which allows for increased blood flow.
A serving of nuts is 1 oz, about a handful. Studies have shown that 2 to 7 servings a week decrease coronary heart disease risk. Enjoy nuts as a snack or add them to salads, yogurt, cereals, stir-fries, or baked goods. Nuts will stay fresh longer if refrigerated or kept frozen.
Does eating fish benefit the heart?
Eating
fish
is a good way to help your heart. Fish is low in fat and calories and is an excellent source of protein, vitamins, and minerals. Certain fish are also rich in omega-3 fatty acids, which can lower triglycerides, increase HDL cholesterol, improve artery health, decrease risk of abnormal heart rhythms, and decrease blood pressure. Omega-3 is found in cold-water fish (sardines, salmon, mackerel, tuna, swordfish, and herring) and in 1 fresh-water fish (rainbow trout). These fish do not make the omega-3 fats but obtain them from the plankton they eat.
Studies show that the omega-3 fatty acids in fish protect people from sudden cardiac death. The American Heart Association recommends eating omega-3-rich fish at least twice a week.
Caution:
King mackerel and swordfish contain high levels of mercury and should be avoided by pregnant and nursing mothers as well as young children. Also, all cooked fish should be limited to 12 oz or less for this population.
Wild salmon may contain fewer cancer-causing compounds than farm-raised salmon. Most canned salmon is wild salmon. Removing the skin of salmon will reduce contaminants.
Be sure to check with your doctor if you are considering taking fish oil supplements.
What are plant stanols and sterols?
Plant stanols and sterols
are extracts found in small quantities in the cell membrane of wood pulp, leaves, nuts, vegetable oils, corn, rice, soybeans, and some other plants.
Studies show that if eaten in large quantities, plant stanols and sterols can lower total and LDL cholesterol by reducing the amount of cholesterol absorbed. There are several food products on the market that are supplemented with high levels of stanols or sterols. These include modified margarines, low-fat yogurts, orange juice, snack bars, smart chews, and liquid supplements.
Recommended amounts are 2-3 g of plant stanols or sterols a day to lower total cholesterol 4-11% and lower LDL cholesterol 7-15%. This amount can usually be met by eating 2-3 servings of an enriched food per day.
What are phytochemicals?
Phytochemicals
(pronounced "fight-o-chemicals") are not vitamins or minerals but natural chemicals in plants. More than 900 are found in fruits, vegetables, whole grains, legumes, seeds, and herbal seasonings. They contribute to color, flavor, and health benefits. Phytochemicals are substances that plants normally produce to protect themselves from viruses, bacteria, and fungi.
Different foods supply different kinds and amounts of phytochemicals, so it is important to eat a varied diet. Phytochemicals are associated with the prevention and/or treatment of at least 4 of the leading causes of death in the United States: cancer, heart disease, diabetes, and hypertension.
Recommended amounts of phytochemicals are yet to be determined. It is recommended, however, to consume 5-9 servings of fruits and vegetables daily.
What are other foods high in phytochemicals that fight heart disease?
Blueberries
Blueberries
are a good source of fiber and vitamin C and are low in fat and sodium. Recently, a phytochemical called pterostibene was discovered in blueberries as antioxidants. It reduces the buildup of LDL cholesterol in the arteries. This phytochemical is so effective at lowering cholesterol that it has the potential to be developed into a product that may offer an alternative to commercial drugs for some people.
Herbs and spices
Several herbs and spices provide phytochemicals that protect against heart disease:
- Cinnamon: helps to lower blood sugar, cholesterol, and triglycerides in as little as ½ tsp a day
- Garlic and onions: help to lower total and LDL cholesterol and help prevent blood clots
- Ginger: helps to lower cholesterol and prevents blood clots
- Rosemary: helps prevent hardening of the arteries.
Red wine and grape juice
Light to moderate amounts of red wine pairings with the right foods can raise HDL cholesterol. A naturally occurring fungicide on the skin of juice grapes is believed to raise HDL. Grape juice has some of this fungicide but not as much as red wine. Red wine and grape juice can also protect against LDL-forming plaque in artery walls and decrease clot formation. Moderate consumption of other alcoholic beverages can also be heart-healthy.
Check with your doctor before consuming alcohol, as it can increase blood pressure and triglycerides and may interfere with blood pressure or blood thinning medications.
Tea
Drinking white, green, oolong, or black teas—not herbal teas—on a regular basis may protect arteries from plaque buildup. People on Coumadin should not drink green or herbal teas.
Tomatoes
Tomatoes are high in vitamin C and rich in the phytochemical lycopene, which may lower LDL cholesterol. Lycopene gives tomatoes their red color. Studies have shown that people with the highest levels of lycopene were half as likely to have a heart attack as those with low levels. Lycopene is also found in pink or red grapefruit and watermelon.
Can chocolate actually be good for you?
Chocolate is a good source of
magnesium, potassium,
copper, and
calcium. It also contains phytochemicals called flavonoids that make the blood less sticky and less likely to form clots as well as relax the blood vessels to allow more blood flow. This helps to prevent a heart attack or stroke. Dark chocolates and European chocolates are usually higher in flavonoids.
Remember, chocolate is high in fat and calories, so it should be eaten in moderate amounts. Research suggests that 1.4 oz of commercial chocolate may be enough to be beneficial.
