Cheese for Your Heart?
We often think of cheese as that artery-clogging no-no on top of pizza. But a new study suggests cheese might actually be good for your heart -- if you choose low-fat.Yep. In a study of middle-aged adults, frequent servings of low-fat dairy products appeared to significantly reduce levels of heart-hampering inflammatory compounds.
Say Cheese
The researchers measured blood levels of three inflammatory markers: C-reactive protein (CRP), interleukin-6, and tumor necrosis factor-alpha. And all three compounds were significantly lower in people who got 11 to 14 servings of low-fat dairy products each week compared with people who got fewer than 8 servings. It's good news for your taste buds and your heart, because reducing the number of inflammatory compounds in your body may help protect you from heart disease.
Taking this vitamin may help bring down bodywide inflammation, too.
Bodywide inflammation is a red flag. Down the road, it can mean problems like heart attacks or atherosclerosis. So soothe your heart and arteries with this: vitamin C.
Yep, vitamin C has yet another health benefit. It may help bring down levels of C-reactive protein (CRP) -- a marker of bodywide inflammation and irritation.
Inflammation Blues
Research suggests that heart disease is somehow tied in with the body's inflammatory processes. And if CRP goes way up, it could be a sign that these inflammatory processes are poised to give your ticker trouble. Enter vitamin C. When people with abnormally high levels of CRP took 1000 milligrams of C daily, after 2 months they had 25 percent less CRP than the folks on a placebo.
Keep the Flames at Bay
In addition to getting adequate amounts of vitamin C in your diet, keep in mind these other inflammation-cooling, heart-saving lifestyle tips:
- Drop a few pounds. If you need to.
- Move a little. Just enough.
- Eat beans. And other heart-healthy, inflammation-fighting foods.
Full-fat versions of dairy products are rich in saturated fat, and that means trouble for both your heart and your waistline. But low-fat and nonfat versions are rich in protein, B vitamins, and minerals that have been credited with everything from reducing the risk of high blood pressure to lowering homocysteine -- a protein linked to heart disease. In the recent study, a cup of low-fat milk or yogurt or an ounce of cheese each counted as a serving. And every little serving helped. Eating just one extra serving of low-fat dairy per week resulted in a measurable decrease in inflammation.
Not a fan of dairy? Here are six other foods you should eat to keep your heart healthy.
To help prevent high cholesterol, high blood pressure, inflammation, and arterial aging, eat these delicious foods for your heart's sake:
1. Strawberries -- and just about any other colorful fruit or veggie you can find. Why? Because fruits and vegetables like red grapes, cranberries, oranges, plums, and tomatoes are bursting with flavonoids -- antioxidants that help quell inflammation. And that's a good thing, because inflammation is one of the many processes involved in heart disease. Eat them fresh -- sliced or whole. What could be easier? Aim for 2 1/2 cups of vegetables and 2 cups of fruit a day.
2. Rye bread -- and any other grain product made from whole grains. Whole-grain breads and cereals, brown rice, quinoa, flaxseeds, and whole soybeans are full of heart-protective fiber and magnesium that can help keep your cholesterol and blood pressure in a healthy range. Try for six or more daily servings of whole grains.
3. Avocado -- and other healthy vegetable-based fats. Use mashed avocado, olive oil, and nut butters in place of unhealthful fats. Mashed avocado makes a good sandwich spread if you mix it with a little salsa. And olive oil is a great butter substitute when you're sauteing veggies. Use nut butters and peanut butter in place of butter and cream cheese. Substitutions like these are delicious ways to bring down "bad" LDL cholesterol and boost the "good" HDL kind. Just remember to limit portion size as you would with any other oils or fats.
4. Salmon -- and other fish rich in omega-3 fatty acids. A strong body of research shows that eating fish (as long as it's not fried) helps lower your risk of heart attack, stroke, arrhythmia, high triglycerides, arterial plaque buildup, and inflammation in your arteries. Opt for three portions per week of oily fish rich in heart-healthy omega-3 fatty acids.
5. Nuts -- yep, not only do they make healthy nut butters, but they make a great snack, too. And eating nuts regularly can cut your risk of heart disease by 20% to 60%. Almonds, pistachios, and especially walnuts are loaded with heart-friendly fats and are a great source of vegetable protein. Just stick to one handful per day to keep your calorie count down.
6. Dark chocolate -- see, you don't have to avoid sweets entirely. In fact, a little dark chocolate every day is good for your heart.
Heart Cutbacks
As you add more heart-healthy items to your daily menu, you also need to curb the foods that age your heart. That means minimizing unhealthy saturated and trans fats, salt, and sugar. But as you can see by the list above, there's no reason to be dismayed when you've got options like apple wedges with peanut butter, low-fat yogurt with raisins, crusty whole-grain breads, fresh berries, olives, veggies with hummus, savory salmon, and even a bit of dark chocolate now and then. So what are you waiting for?
WHAT’S FOR DINNER?!
Fettuccine Alfredo
This lighter take is made with whole-wheat pasta, grated Parmesan and a creamy sauce thickened with cornstarch (a secret weapon in spa kitchens). Zucchini adds color and a dose of vitamins.
Prep Time:
0 mins
Total Time:
35 mins
SERVES 2
INGREDIENTS
Directions
1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; bring to a boil over high heat. Cover, reduce heat to a simmer and cook until the garlic cloves are soft, about 15 minutes.2. After the garlic has simmered about 10 minutes, cook fettuccine in the boiling water, stirring often, for 8 minutes. Drop in zucchini and cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and bring to a simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream, nutmeg and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and 1/2 cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining 1/4 cup Parmesan separately.
Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
Pureeing hot liquids: Hot liquids can splatter out of a blender when it's turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen”and yourself.
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