$show=post

Popular Categories$show=/search/label/Labels

$show=post

The 7 Best Foods for Your Heart (and Your Lifespan)

Incorporate these perfect foods into your day and stay healthy and energized for life.


From Best Life

Several years ago, a research team led by Oscar Franco, M.D., D.Sc., at the Erasmus Medical Center in Rotterdam, the Netherlands, set out to discover the safest, most natural, and tastiest diet they could find for preventing heart disease. And after analyzing the diets of thousands of men and women, Franco and his colleagues identified some common threads.

People who regularly consumed certain foods lived longer than those who didn’t eat those foods. Franco’s team then cross-referenced these foods against medical literature for independent studies that showcased the powers of the foods. The result? A daily meal plan that is made up of some pretty tasty stuff: almonds, garlic, dark chocolate, wine, fruits and vegetables, and four servings of fish a week.

“People can’t afford to pass up eating this way,” says D. Milton Stokes, R.D., clinical nutrition manager at New York City’s North General Hospital. For most medical professionals like Stokes and David Katz, M.D., M.P.H., clinical professor of public health at Yale University School of Medicine and author of The Way to Eat, Franco’s study is a starting point. “Do you eat the same meal over and over, or simply keep reshuffling those few foods into every possible combination?” asks Katz. To stick to any type of diet, it has to be appetizing and easy to follow. So, we asked Stokes and Katz to help craft a plan that puts the Franco’s work into action—along with other healthy foods.

“I eat this way every day,” Katz says. “And I will likely still be biking long after my contemporaries who ignored the powerful potentials of healthy eating are spending their leisure time in the coronary-care unit.”


7 am.

Oatmeal, fruit, and whole-wheat toast with a plant-stanol spread

Oatmeal is high in fiber, the nutritional scouring pad that keeps your arteries clear of cholesterol and your digestive tract running smoothly. It also helps keep the pounds off. When Harvard University researchers recently analyzed the diets of more than 27,000 men for 8 years, they discovered that guys who ate one to two servings of whole-grain foods each day gained 3.5 pounds less than men who ate only refined-grain goods, regardless of either group’s exercise habits. Whether you choose slow-cooked steel-cut oats or instant rolled, top off your bowl with one handful of chopped almonds, a teaspoon or two of ground flaxseed, and as many berries as you like. If you go for the toast, that will count as a second whole-grain serving. Just hold the butter. “Spreads like Benecol and Smart Balance are rich in plant stanols, which compete with cholesterol in metabolism and can further lower cholesterol levels,” says Katz. On mornings when you have some extra time, add another fruit to the mix-grapefruit. One per day can help lower LDL cholesterol by 11 percent and reduce narrowing of the arteries by 46 percent.


8:15 am.

Apple

Along with a dose of polyphenols (the same heart-protective compounds found in red wine), apples contain a specific type of fiber called pectin, a gellike substance that increases satiety. To get the most pectin, eat the peel, advises Stokes.


10 am.

Handful of almonds or trail mix

Nuts are like a stock split. They supply two streams of long-lasting energy, one from fiber, one from protein. Add seeds and fruit, and you’ll only increase the capital gains. “The nuts and seeds provide unsaturated fats, including some omega-3s that can reduce [arterial] inflammation and inhibit platelets from sticking together,” says Katz. Just a handful will keep you energized until lunch—and will also help detoxify your liver.


1 pm.

Bean soup and a salad

This meal fits any situation. Client lunch at an upscale brasserie? Go for its fancy incarnation, Tuscan white-bean soup with rosemary and kale, and add a lightly dressed salad of mixed greens with toasted nuts and caramelized onions. If you slip out to enjoy a rare solo meal at your favorite diner, opt for the old-fashioned chili and a salad of spinach and tomato wedges with the house Italian or a bit of olive oil and balsamic vinegar. “The beans or lentils provide high-quality protein with no saturated fat,” says Katz. The salad is self explanatory-more fiber, plus vitamins and minerals. To make sure you leverage the full benefit of the salad, avoid fat-free dressings. In a recent Iowa State University study, researchers found that people who topped their salads with fat-free dressing failed to absorb carotenoids, antioxidants that have been linked to improved immunity.


3 pm.

Chocolate bar

Make yours a good one. “Look for a bar with a high cocoa content-70 percent or more,” says Stokes. “Not a milk-chocolate Hershey’s Kiss.” More cocoa means more of the antioxidants that keep your pump primed. A 3.5-ounce bar can cut systolic blood pressure by 5.1 points and diastolic blood pressure by 1.8 points. This corresponds to a potential overall reduction in heart-disease risk of 21 percent, according to the Polymeal study. “Be careful with chocolate because it provides a lot of calories,” says Franco, who recommends balancing the indulgence with increased physical activity.


7:30 pm.

Mixed salad, followed by grilled fish, vegetables, and wine

We challenge you to find this combo missing from most restaurant menus. You won’t. And it’s just as easy to make at home. “Begin with a mixed-greens salad with tomatoes, bell peppers, and onion,” says Katz. “[Follow that with] grilled salmon marinated in citrus juices, olive oil, and garlic, and add a side of steamed or sautéed vegetables.” Because of its strong flavor, salmon will stand up to a red wine that’s packed with antioxidants, although white works, too. Part of the health benefit comes from the alcohol itself. “A small amount of ethanol”-a 5-ounce glass per day-“raises protective HDL cholesterol as well as a natural blood thinner called tissue plasminogen activator [t-PA],” says Katz.


10:30 pm.

Banana and a small glass of skim milk

A perfect combination if you’re having trouble falling asleep. Melatonin, a natural sleep-regulating hormone, is found in several foods, and these are two of them. Plus, the potassium (banana) and calcium (milk) can help lower your blood pressure, says Stokes.


See more at: Best Life

COMMENTS



|Featured Content_$type=three$c=6$l=0$m=0$s=hide$rm=0


Made with in NYC
Name

4th of July,7,Abu Dhabi,2,Accessories,234,Acne,13,Adventure,32,Adventure Travel,638,Advice,295,Africa,26,African Food,2,AIDS,1,Air Travel,150,Alabama,5,Alaska,20,Alberta,1,Alcohol,4,All About Beer,1,All About Wine,2,Alternative Treatments,4,America,77,American Food,5,Amsterdam,2,Android,11,Anguilla,3,Animal,367,Animal Health,1,Animals,103,Anniversary,1,Anniversary Cake,11,Antarctica,7,Anti-aging,49,Antigua,3,Appetizers & Snacks,2,Apple,11,Apps,16,Argentina,15,Arizona,19,Arkansas,2,Armenia,1,Asia Travel,47,Asian Food,7,Asthma,4,Athens,3,Austin,8,Australia,92,Australian Food,1,Austria,13,Autism,1,Auto Insurance,1,Auto Show,52,Autos,46,Azerbaijan,1,Baby Shower Cake,29,Back Pain,25,Bags,10,Bahamas,13,Balance Work & Life,50,Banana Cakes,2,Bangladesh,8,Barn Finds,1,Bathroom,43,Be a Better Manager,33,Beach Travel,58,Beaded Dress,2,Beards and Shaving,29,Beauty,1888,Beauty & Style,35,Beef Recipes,7,Belarus,1,Belgium,9,Belize,15,Bermuda,5,Best Products,17,Better Partner,40,Beverages,3,Bhutan,9,Bills to Pay,35,Birds,4,Birth Control,1,Birthday Cake,109,Blue Lagoon,2,Blueberry Cake,11,Bolivia,3,Botswana,3,Brazil,38,Bread,11,Breads,1,Break Room,12,Breakfast & Brunch,6,Breakup,19,Breakups,3,breast,1,Breasts,69,Broken Hearts,5,Brownie,8,Brunei,1,Budget Travel,97,Bundt Cake,30,Business Skills,103,Butter Cake,52,Buying,1,By Region,3,Cake Decorating,113,Cakes,54,California,109,Cambodia,4,Camera,6,Canada,80,Cancer,73,Car Shows,1,Car Tech,2,Caramel Cake,5,Career,231,Career Advice,298,Career Choice,125,Career Growth,180,Career Paths,24,Career Problem,8,Caribbean,45,Caribbean & Mexico,5,Carrot Cake,22,Cats,49,Celebrity,17,Celebrity Dress,2,Celebs,1,Ceremonial Cake,9,Certified Pre-Owned Vehicles,1,Cheese Recipes,4,Cheesecakes,251,Chicago,7,Chicago Auto Show,2,Chicken Recipes,14,Chiffon Cake,5,Children's Health,21,Chile,7,China,21,Chocolate Cake,395,Christmas,35,Christmas Cake,23,Christmas Travel,14,Classic Cars,39,Cleaning Tips,144,Clinical Practice,1,Clothes,1,Cocktail Recipes,2,Coconut Cake,21,Coffee,1,Coffee Cake,15,Coliseum,1,Colombia,18,Colorado,32,Columbia,3,Communication,2,Companies,2,Compassion,2,Computing,16,Connecticut,4,Consumer Electronics Show,5,Cookies,10,Cooking,8,Corporate Travel,2,Costa Rica,13,Country Travel,249,Creative,309,Creative Idea,22,Creative Ideas,37,Croatia,15,Cruiser Travel,16,Cuba,18,Cultural Travel,66,Cupcake,322,Customs & Classics,2,Czech Republic,6,D.C.,2,Dandruff,1,Dating,18,Dating Advice,73,Dating Advice for Women,22,Dating Tips,13,Decor,23,Decorating Ideas,181,Delaware,1,Demotivational,636,Denmark,12,Dental Health,26,Dentistry,1,Depression,24,Desert Travel,1,Desserts,3,Detroit Auto Show,4,Diabetes,25,Diet,131,Dining Out,3,Dinner,14,Disease,116,Diverse,1,Divorce,16,DIY,112,DIY Fashion,34,Dogs,156,Doughnuts,5,Dress,29,Drink,27,Drinks,1,Drinks & Cocktails,4,Driving,3,Drugs,3,Dubai,15,Ears,2,East Africa,4,Easter,1,Easter Island,1,Easter Travel,1,Eco Travel,18,Ecuador,7,Education,88,Eggs,3,Egypt,4,Electronics,4,Electronics and Gadgets,2,Emirates,1,England,13,Entertainment,148,Enthusiasts,131,Entrepreneurship,40,Estonia,2,Eswatini,1,Ethiopia,2,Europe,110,European Food,8,Exercises,51,Eye,300,Eye Health,28,Eyebrow,56,Eyelash,20,Face,54,Facts,284,Fall Travel,43,Family,16,Family Travel,128,Faroe Island,1,Fashion,395,Fashion for Kids,2,Fashion for Man,12,Fashion for Woman,31,Fat Loss,91,Father's Day Cake,4,Father's Day Travel,1,Featured,218,Features,1913,Fertility,2,Festival Travel,25,Fiji,6,Finance,8,Finland,16,Fish & Seafood,13,Fitness,1178,Fitness & Exercise,219,Florida,69,Food,141,Food and Drink,14,Food Recipes,7,France,37,Frankfurt Motor Show,2,Free Travel,3,French,6,French Polynesia,5,Friendship,40,Fruit & Veggie Recipes,8,Fruitcake,70,Fruits,4,Fuel Economy,1,Fun,42,Funny,546,Gadgets,31,Galapagos,3,Games,13,Garden,24,Gardening,276,Gearheads,1,General,7,Geneva Motor Show,3,Georgia,14,Germany,18,Get Healthy,63,Ghana,2,Girlfriend Grooming,10,Google,15,Graduation Cake,2,Gratitude,11,Greece,37,Green Living,5,Greenland,1,Grooming,89,Guatemala,2,Hair,1264,Hair Care,317,Hair Color,299,Hairstyle,65,Hairstyles,855,Halloween,41,Halloween Cake,12,Halloween Travel,9,Happiness,19,Hawaii,53,Hayden Panettiere,1,Headache,22,Health,1738,Health & Fitness,300,Health Care,491,Health Insurance,1,Healthcare Tech,6,Healthy,12,Healthy Drinks,31,Healthy Eating,186,Healthy Habits,159,Healthy Living,345,Hearing,1,Hiking Travel,63,HIV/AIDS,4,Holiday Travel,28,Holland,1,home,31,Home & Garden,205,Home and Decor,484,Honeymoon Travel,128,Hong Kong,13,Horoscope,31,Hot Rod Power Tour,1,Hotels,71,Housekeeper,8,Hungary,3,Ice cream Cake,21,Iceland,41,Idaho,4,Ideas,11,Illinois,13,Imports,1,Impress a Girl,20,Impress Women,4,Independence Day Travel,1,India,36,Indiana,5,Indonesia,13,Indoor Gardening,69,Industry,5,Inspiration,58,Insurance,5,Internet,19,Internship,8,Interview Skills,37,Investing,12,iPad,2,iPhone,6,Iraq,1,Ireland,36,Island,60,islands,2,Israel,9,Italy,56,Jamaica,8,Japan,44,Jealousy,2,Jewelry,13,Job Search,47,Jordan,6,Just For Fun,2,Kansas,6,Kentucky,2,Kenya,2,Kids & Pets,10,Kitchen,67,Koala,1,Korea,2,Kyrgyzstan,1,Labels,1,Lamb,2,Laptops,4,Latin America,3,Latin American Food,1,Latvia,1,Laundry,6,Layer Cake,95,Leadership,44,Legs,1,Lemon Cake,18,Life,1,Life Hacks,277,Lifestyle,1580,Lips,134,Lithuania,2,London,24,Long Distance Relationship,24,Los Angeles Auto Show,14,Louisiana,9,Love,165,Lowa,4,Lunch,5,Luxembourg,1,Luxury Travel,35,Maine,6,Maintenance,3,Makeup,608,Makeup & Beauty,11,Makeup Tips,77,Malaysia,1,Maldives,15,Malta,2,Mango Cake,3,Manicure,10,Marketing,10,Markets,11,Marriage,97,Marshmallow,3,Maryland,6,Massachusetts,9,Massage,5,Mauritius,6,Meditation,35,Men & Women,18,Men's,5,Men's Health,14,Menstruation,21,Mental Health,302,Mexico,74,Miami,13,Michigan,5,Microsoft,6,Middle Eastern Food,2,Mind,3,Mississippi,2,Missouri,7,Mobile,22,Moldova,1,Monaco,1,Money & Career,21,Monkey,1,Montana,12,Morocco,20,Mother's Day Travel,1,Motherhood,16,Motivation,2,Motorcycles,106,Motorsports,2,Mousse,2,Muffins,9,Mug Cake,14,Multiple Sclerosis,1,Muscle Cars,4,Muscle Cars & Hot Rods,3,Muscle Gain,2,Myanmar,9,Nail Art,195,Nails,252,Namibia,4,Nature,4,Nature Travel,102,Nepal,6,Netherlands,11,Nevada,23,Nevis,1,New Bikes,2,New Car Deals,1,New England,5,New Jersey,2,New Mexico,6,New Year Fashion,6,New Year's Day Travel,6,New York,55,New York Auto Show,3,New York City,20,New Zealand,47,Newfoundland,1,Newlyweds,4,News,334,Nicaragua,2,North America,11,North Carolina,6,North Dakota,1,North Ireland,1,Northern Ireland,1,Norway,20,Nutrition,447,Occasional Travel,9,Oceania,1,Offbeat,564,Ohio,6,Oman,5,Online Date Tips,2,Operating Systems,2,Oral,4,Oregon,10,outdoor,3,Outfits,166,Ownership,61,Pain,24,Painting,16,Pakistan,2,Panama,5,Pancake,19,Panda,1,Panna Cotta,3,Paraguay,1,Parenting,371,Paris,23,Paris Motor Show,4,Pasta,2,Pastry,7,Pebble Beach Concours d'Elegance,2,Pedicure,4,Penguin,4,Pennsylvania,10,People & Places,88,Perfumes,14,Personal Finance,164,Peru,21,Pets,209,Phoenix,1,Photo Feature,1,Pie,27,Pimple,3,Plum Cake,1,Poke Cake,10,Poland,3,Popular Ingredients,26,Pork Recipes,7,Portable Media,14,Portugal,21,Pound Cake,55,Prague,1,Pregnancy,112,Premium,1,Printer,2,Protein Bars,1,Psychology,1,Pudding,9,Puerto Rico,7,Pumpkin Cake,45,Qatar,6,Quick & Easy Recipes,11,Real Estate,72,Recalls,4,Recipe,1098,Recipes,52,Recipes & Meal Ideas,3,Recipes By Course,5,Relationship,167,Relationship Advice,180,Relationship Advice for Men,23,Relationship Advice for Women,27,Relationship Problems,58,Relationship Secrets,14,Relationships,185,Research,94,Resort,11,Restaurants & News,13,Resume,11,Retirement,10,Reviews,1,Rhode Island,2,River Travel,2,Road Trips,49,Romania,4,Romantic Getaways,15,Rome,5,Russia,16,Safety,5,Saint Lucia,1,Saint Patrick's Day Travel,1,Salad,6,San Miguel de Allende,1,Science & Tech,66,Scotland,10,Seasonal,56,Seasonal Travel,59,Security,9,Self Help,14,Self-Care,3,SEMA Show,5,Senior Relationship,2,Sex,7,Sexual Health,19,Shanghai Auto Show,7,Shaving,1,Sheet Cake,20,Shirt,4,Shoes,29,Shopping,10,Shots & Shooters,1,Side Dishes,4,Sightseeing Tours,2,Singapore,18,Ski Resorts,10,Skin,429,Skin Caare,1,Skin Care,609,Sleep,62,Slovenia,6,Small Business,164,Smartphone,28,Smile,1,Smoothies & Juices,3,Snacks,1,Social Media,44,Solo Travel,24,Solomon Islands,1,Somoa,1,Soth Africa,1,South Africa,14,South America,3,South Carolina,4,South Dakota,5,South Korea,3,South Pacific,2,Space Travel,14,Spain,33,Special,46,Special Cake,579,Special Feature,113,Special Features,490,Sponge Cake,15,Sports,22,Sports and Exotics,4,Sports Cars,8,Spring Travel,23,Squirrel,1,Sri Lanka,6,Strawberry Cake,22,Street Fashion,8,Stress Relief,35,Stroke,2,Student Travel,1,Style Guide,25,Summer Travel,53,Summer Vacation,8,Supercars,10,Sweden,19,Swiss Alps,1,Switzerland,20,Tahiti,1,Taiwan,3,Tanzania,1,Tarts,12,Tattoos,82,Taxes,7,Teas,2,Tech,89,Tech Advice,12,Tech Education,7,Tech Hacks,19,Tech Updates,2,Technology,19,Teen Advice,4,Teeth,5,Tennessee,6,Texas,57,Thailand,31,Thanksgiving Cake,4,Thanksgiving Travel,5,Therapy,3,Things to Do,165,Tibet,2,Tips,264,Tips & Tricks,6,Tokyo Motor Show,2,Tools & Skills,16,Top Stocks,1,Top Stories,1,Traditional Cake,4,Train Travel,23,Training,1,Transportation,22,Travel,1043,Travel Advice,64,Travel Apps,1,Travel Guide,40,Travel Tips,149,Trends,7,Trucks,1,True Health,5,Tunisia,2,Turkey,10,Turkish,1,Tuscany,1,TV,2,UAE,10,UK,40,Ukrine,1,Understanding Women,28,Urban Travel,47,Uruguary,1,USA,629,Utah,12,Uzbekistan,1,Vacation Travel,245,Valentine's Day Cake,7,Valentine's Day Travel,1,Vanilla Cake,17,Vegetables,3,Vehicle Travel,2,Venezuela,1,Vermont,4,Victoria Falls,1,Video,5,Vietnam,5,Virginia,5,Waffles,3,Washington,15,Washington DC,20,Waxing,19,Web & Social,17,Wedding,87,Wedding Cake,549,Wedding Dress,30,Weddings,60,Weddings Travel,4,wei,1,Weight Gain,29,Weight Loss,755,Weird,172,Wellness,193,West Indies,2,Wi-Fi,2,Wildlife Travel,13,Winter Travel,56,Wisconsin,5,Women Lifestyle,23,Women's,689,Women's Health,173,Work Environment,77,Workout,8,Workouts,81,Worldwide,155,Wyoming,2,xxx,1,Yemen,1,Yoga,85,YouTube,3,Zadar,2,Zambia,3,Zimbabwe,4,
ltr
item
dearJulius.com: The 7 Best Foods for Your Heart (and Your Lifespan)
The 7 Best Foods for Your Heart (and Your Lifespan)
https://4.bp.blogspot.com/-BTewl5vc6mQ/W8jUnrvuH_I/AAAAAAAAR-8/dDGHkPgKjZoPDdc3Q0PPMiIR-19putEswCLcBGAs/s1600/8.jpg
https://4.bp.blogspot.com/-BTewl5vc6mQ/W8jUnrvuH_I/AAAAAAAAR-8/dDGHkPgKjZoPDdc3Q0PPMiIR-19putEswCLcBGAs/s72-c/8.jpg
dearJulius.com
https://www.dearjulius.com/2018/10/the-7-best-foods-for-your-heart-and_18.html
https://www.dearjulius.com/
https://www.dearjulius.com/
https://www.dearjulius.com/2018/10/the-7-best-foods-for-your-heart-and_18.html
true
673833072858841524
UTF-8
Loaded All Posts Not found any posts VIEW ALL Read More Reply Cancel reply Delete By Home PAGES POSTS View All RECOMMENDED FOR YOU LABEL ARCHIVE SEARCH ALL POSTS Not found any post match with your request Back Home Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sun Mon Tue Wed Thu Fri Sat January February March April May June July August September October November December Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec just now 1 minute ago $$1$$ minutes ago 1 hour ago $$1$$ hours ago Yesterday $$1$$ days ago $$1$$ weeks ago more than 5 weeks ago Followers Follow THIS PREMIUM CONTENT IS LOCKED STEP 1: Share to a social network STEP 2: Click the link on your social network Copy All Code Select All Code All codes were copied to your clipboard Can not copy the codes / texts, please press [CTRL]+[C] (or CMD+C with Mac) to copy