ONE HEART TO LIVE

5 heart-healthy snacks By Patricia Bannan Published November 28, 2015.  

 

Although deaths from heart disease have dropped in recent years , it's still the leading cause of death of Americans, for both men and woman. The good news is that we now know more than ever about how to prevent cardiovascular disease, which includes both strokes and heart attacks. One thing that's clear: your diet and lifestyle (such as exercising more) can make a huge difference in the quality of your ticker. When it comes to diet, making heart-healthy snack choices is more important than ever. While the average American eats roughly the same amount of food during meals as they did in the 1970s, the number of calories from between-meal noshing has increased to 580 calories per day, or about one-quarter of our total calorie intake.  be sure to have these heart-healthy foods on hand to keep your ticker strong for decades to come. Apples As the age old adage goes: "An apple a day keeps the doctor way. This may be true when it comes to your cardiologist. In the Iowa Women's Health Study, which has been tracking more than 34,000 women for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. There are several components of apples that may contribute to their heart-protective benefits. Apples provide pectin, a soluble fiber that has been shown to help lower "bad" (LDL) cholesterol levels. In addition, apples provide a number of strong antioxidant compounds (such as quercetin, epicatechin, and epigallocatechin) that have been shown to inhibit inflammation and reduce oxidative stress that can lead to atherosclerosis and other cardiovascular problems. Apples also provide a good amount of another antioxidant, vitamin C. While all apples have been shown to deliver heart-protective nutrients, red delicious provide the highest amount of antioxidants. Popcorn Not just for the movie theater, popcorn makes a smart snack. This whole grain delivers polyphenols, an antioxidant linked to improving heart health. In fact, research at the University of Scranton shows that gram for gram, popcorn has three times more polyphenols than kidney beans, which is the highest vegetable polyphenol choice. To make this snack truly heart healthy, hold the added butter and salt and avoid certain microwavable popcorn bags. According to the FDA, many popcorn bags contain especially high levels of PFOAs (perfluorooctanoic acid) - a chemical found in things like nonstick cookware and food wrappers, which has been linked to cardiovascular disease. To ensure you get the heart-healthy benefits you intend, pop your own popcorn or buy pre-popped bags free from PFOAs. Season yourself with olive oil and fresh herbs or spices, like rosemary or cayenne pepper.