Linkedin Twitter Facebook Email Our Blog
Join our mailing list

Posts Tagged ‘ salmon ’

Eat more of these foods for a healthy heart

Below is my blog post for Huffington Post, “Eat more of these foods for a healthy heart.” 

You can also read it HERE.

 

Welcome to February, American Heart Month. American Heart Month is a great way to remind Americans to focus on keeping their hearts healthy. According to the American Heart Association, cardiovascular disease, including heart disease and stroke, is the leading cause of death with more than 17.3 million deaths each year and this number is expected to rise to more than 23.6 million by 2030.

As a nutritionist, I’ve seen firsthand how a heart-healthy lifestyle, including a healthy diet, can make a huge difference in improving one’s health. A heart-healthy diet consists of foods rich in fruits, vegetables, whole grains, and healthy proteins (fish, legumes); and low in added sugar, salt, and saturated fats (margarine, butter, fatty meats).

This February, in honor of American Heart Month, eat your heart out with my top picks below. Your heart will be happy! And keep a focus on including more heart healthy foods all year long—not just for the month of February.

Berries

Berries, including blueberries, strawberries, blackberries, and raspberries, are chock full of heart-healthy antioxidants, polyphenols and fiber, which help fight chronic disease including heart disease. They are also a good source of vitamin C which has been linked to a lower risk of stroke. And they taste great too! For an added nutrition boost, add your favorite berries to cereal, yogurt, smoothies, and salads. Your heart—and your waist—will be happy.

Cruciferous vegetables

Cruciferous vegetable, which include broccoli, kale, collards, cabbage, bok choy, Brussels sprouts, and cauliflower are members of the Brassica family and known to be rich in fiber, vitamins, minerals, and phytochemicals which have have antioxidant properties and help fight heart disease.

Broccoli, for example, is chock full of vitamin C, the mineral calcium, fiber, and vitamin A. It is also rich in sulforaphane, a health-promoting compound that can fight disease. Cauliflower may not be green, but it is full of heart-healthy properties; it contains antioxidants, fiber, and allicin, a component found in garlic known to reduce cholesterol and reduce the risk of heart attacks. Cruciferous vegetables taste great when roasted with a little olive oil and your favorite spices.

Salmon

Salmon and other fatty fish, including arctic char, trout and sardines, contain heart-healthy fats know as omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and decrease the risk of plaque in the arteries. Current guidelines suggest eating fish twice a week, and for good reason. Whether eating out or eating in, choose grilled salmon instead of a steak as your protein option.

Beans and legumes

Eating small amounts of beans and legumes is good for your heart. They are high in soluble fiber which helps to lower cholesterol and heart-healthy flavonoids shown to lower your risk for heart attack and strokes. Eating just one serving of beans or legumes per day has been shown to reduce LDL or “bad cholesterol.” Beans and legumes are also high in fiber and are a terrific source of plant protein helping to keep you full—and trim, an added bonus for maintaining heart health. Top your salad with chickpeas, enjoy a lentil or split pea soup, or have a snack of hummus and veggies.

Oatmeal

Oatmeal contains soluble fiber which has been shown to reduce cholesterol levels. The type of fiber in oatmeal, beta glucans, may be particularly beneficial for heart health and for weight control. Oatmeal also contains the minerals magnesium and potassium also good for the heart. So next time you are looking for a healthy breakfast cereal, choose the oatmeal instead of the cream of wheat. And for an added boost of nutrition, top it with berries and a tablespoon of chia seeds.

Nuts and seeds

I am a huge fan of nuts and seeds and always recommend them to my clients for heart health. Nuts contain protein, the antioxidant vitamin E, and heart-healthy fats. Sprinkle chopped walnuts and flaxseeds into your morning yogurt and enjoy a handful of almonds or an apple with a tablespoon of peanut butter for a healthy afternoon snack. One handful of your favorite nuts will satisfy both your hunger—and your heart! One caveat: eat your nuts unsalted of course!

Olive oil

Olive oil, especially extra virgin, contains high levels of “heart healthy” monounsaturated fats and antioxidants to help unclog your arteries. Best to use an olive oil based dressing instead of creamy varieties such as ranch and blue cheese. However, it’s important not to over pour; aim for 1-2 tablespoons, or a shot glass worth.

Red wine

Yes, you can enjoy a glass of red wine with your grilled salmon and vegetable medley. While moderate alcohol is good for the heart and elevates good (HDL) cholesterol, red wine, in particular contains resveratrol, a compound with antioxidant properties, which can help prevent heart disease and other chronic diseases. Practice moderation, of course. Women can enjoy one drink a day while men can enjoy two drinks a day. Enjoy!

Share |

Add These Foods to Your Diet for a Healthy Heart

Below is my blog post for Huffington Post “Add these foods to your diet for healthy heart.”

You can also read it HERE.

ADA stock photos-veggies low res

While the death rate from heart disease has dropped in recent years, it is still the leading cause of death in the U.S. According to the American Heart Association, this year, 915,000 Americans will be told they have heart failure.

February is American Heart Month, and for the good news, there is so much we can do as individuals to reduce our risk of heart disease. Eating a heart-healthy diet, reducing stress, and getting more exercise and sleep can help decrease our risk of getting this disease.

A heart-healthy diet is rich in fruits, vegetables, whole grains, and healthy proteins (fish, legumes) and low in added sugar, saturated fats (margarine, butter, fatty meats), and salt.

As a nutritionist counseling patients on heart-healthy eating, I like to impart positive messages, advising them on foods they CAN eat to promote health. In honor of American Heart Month, here are seven foods to add to your diet.

1. Oatmeal

Oatmeal is a good source of soluble fiber and contains beta-glucans, which may lower cholesterol and stabilize blood sugar levels. This tasty whole grain may also help with weight control as it contains the winning combination of protein and fiber.

2. Chick peas

Chick peas are legumes also known as garbanzo beans. They contain protein, fiber, and a variety of vitamins and minerals including folate and iron. Chick peas are also good for heart health and may help reduce cholesterol levels. They can be used in many versatile ways including dips (think hummus!), stews, stir fries, and even salads.

3. Tomatoes

I am a huge fan of tomatoes–tomatoes in salads, tomato sauce, tomato soup, you name it. Tomatoes contain vitamins and minerals which are good for the heart including the antioxidants lycopene and vitamin C and the mineral potassium. Tomatoes also contain fiber and are naturally low in sugar and salt. While I suggest topping your pasta with homemade tomato sauce, if you end up buying it, read labels and check the sugar and salt content.

4. Salmon

Salmon along with other fatty fish including sardines contain heart healthy fats know as omega-3 fatty acids, which have been shown to reduce inflammation, lower triglycerides and decrease the risk of plaque in the arteries. No wonder the American Heart Association advises eating fatty fish twice a week. Next time you go out to dinner, swap a steak for a piece of grilled wild salmon for heart health.

5. Cauliflower

Cauliflower, the new “in” vegetable these days, is a cruciferous vegetable and a member of the brassica family alongside broccoli and Brussel sprouts. It is a nutrition powerhouse, chock full of fiber, vitamin C, vitamin K, and folate. It is also an excellent source of the mineral potassium which is good for the heart. And, it’s also very low in calories so you don’t have to worry about eating too much. To cut calories in your favorite side dish, instead of mashed potatoes, try making mashed cauliflower.

6. Almonds

I am a huge fan of nuts and seeds and recommend them for heart health.
Almonds contain protein, the antioxidant vitamin E, and heart-healthy fats. They are also rich in the minerals calcium and magnesium which can help lower blood pressure. Almonds are also very versatile and add great flavor and crunch to yogurt, cereal, and salads. For a great snack on the go, portion out a one-ounce serving (23 almonds) into a small baggie or tin.

7. Olive oil

Olive oil is rich in the heart-healthy monounsaturated fat and has been associated with heart health. It also contains antioxidants, including vitamin E and polyphenols, which protects blood vessels and other components of the heart. Because the calories add up quickly, watch your portion and stick to 1-2 tablespoons olive oil in your favorite salad.

And, in honor of Valentine’s Day, also in February, indulge in a small piece of dark chocolate every now and then. It may even be good for your heart.

Share |

Eat these 5 foods to help boost bone health

Below is my blog post for Huffington Post, Eat these 5 foods to help boost bone health.

You can also read it here HERE.

Our bones tend to remain strong through early adulthood. As we age, however, our bones tend to become thinner. And when a woman enters menopause, she loses additional bone. Men and women alike, however, can get osteoporosis, a disease characterized by breaking bones. It happens when you make too little bone, lose too much bone, or both.

According to the National Osteoporosis Foundation, approximately 54 million Americans have osteoporosis. About 50 percent of women and 25 percent of men ages 50 and older will break a bone due to osteoporosis.

Good news you can control. The foods that you eat — as well as other lifestyle habits — can affect your bones. To build strong bones, several key nutrients play a pivotal role, including calcium and vitamin D. Calcium supports the structure of your bones while vitamin D improves calcium absorption. Other key nutrients to build strong bones include vitamin K, magnesium, and potassium.

To boost bone health, include these five foods in your diet.

Milk

When we think about calcium, we tend to think milk, and for good reason. An 8-ounce glass of fat-free milk contains under 100 calories and around 300 mg of calcium, and 30 percent of the calcium recommendation for a 50-year-old. If you are not a milk drinker, try blending it with your favorite fruit and making a smoothie. Choose a brand that is fortified with vitamin D to get additional bone-health benefits.

Yogurt

Eating a serving of yogurt each day is a great ways to get your daily intake of calcium. Yogurt is portable, tasty, and packed with nutrients. Yogurt also contains probiotics, shown to promote gut health. Yogurt makes for a great breakfast option and also an easy snack. While Greek yogurt contains less calcium than regular yogurt, I tend to prefer it due its higher protein content helping to promote satiety, a feeling of fullness. Even if you are lactose intolerant and have a hard time digesting milk, you can probably eat yogurt without a problem.

Turnip greens

While most of us know that dairy products are good for our bones, we rarely think of fruits and vegetables as being linked to bone health. Eating a diet high in fruits and vegetables is healthy for a multitude of reasons, one being that it contributes to stronger bones. Produce contributes antioxidants and polyphenols, in addition to vitamin K, magnesium and potassium, shown to promote skeletal health.

Greens such as turnip greens, bok choy, and kale are also rich in calcium. Turnip greens are one of my favorites: one cup cooked contains nearly 200 mg calcium, and 20 percent of the calcium recommendation for a 50-year-old. These greens are also chock full of other nutrients including vitamin K, beta-carotene, vitamin C, folate, potassium, iron, and fiber. Sautee them with a little olive oil, add them to a salad or smoothie, or add chopped turnip greens to veggie casseroles.

Prunes

Got prunes? Move over milk. Prunes, also known as dried plums, may help strengthen bones, prevent bone loss, and perhaps even reverse bone loss due to osteoporosis. In fact, research found that eating just 5-6 medium prunes per day may do the trick. Prunes also contain plenty of fiber (helping our digestive help), vitamin C, and are alkalizing to the body, which may help to protect our bones.

Salmon

While we know that fatty fish, including salmon and sardines, are good for our heart (thanks to its heart-healthy omega-3 fatty acids), believe it or not, fatty fish have also been linked to skeletal health. In addition to being an excellent source of protein and omega-3s which help support skeletal health, salmon is rich in vitamin D which improves calcium absorption and bone health. A 4-ounce serving of cooked salmon contains around 600 international units (IU) of vitamin D, the recommended intake for adults under 70 years old. While we can get vitamin D from sunlight, nearly half of Americans are deficient in this vitamin, and few foods are naturally rich in this bone-protecting nutrient.

Still think your diet is low in calcium and vitamin D? Try taking a supplement. While I recommend that you get your nutrients from foods, if your diet is low in calcium or vitamin D, a supplement may help fill the gap.

While you can take calcium in pill form (citrate or carbonate are preferred), if you are the type to forget to take it, try ending your lunch or dinner with an Adora, a yummy chocolate supplement. Each wafer provides 500 mg calcium and 500 IU of vitamin D. Be sure to stop at just one. Additional calcium will not provide any added benefits for bone health. In fact, too much calcium can lead to kidney stones and other problems. So proceed with caution, and as I like to say, practice moderation.

Share |
Visit our Blog lisa.young@nyu.edu © 2017 Dr. Lisa Young