Page 24 - October Impression

Healthy at Hopkins
Monthly

October 2019
More Fiber. Less Salt.
Keep the Pressure Down.

Don’t Forget These Nutrients for a Healthy Heart

The phrase “heart-healthy” is frequently which can decrease your risk of heart
used to describe foods, but what does it disease and stroke.
really mean? Heart-healthy foods such
as vegetables, fruits, nuts, and whole Foods to Choose: Fatty fish (e.g. salmon,
grains contain nutrients that play a role in tuna), flaxseed or flax meal, walnuts,
lowering your risk of heart disease. What chia seeds, edamame
in these foods gives them the benefits in
the first place? Folate
Folate is well-known for its importance
Fiber during pregnancy, but it also contributes
Eating an adequate amount of fiber intake to heart health. Folate may reduce your
can reduce the risk of heart disease, risk for heart attack because it breaks
stroke, high blood pressure, type 2 down homocysteine, an amino acid
diabetes, and obesity. which in excess can damage arteries.
• Men ages 19-50 should aim for 38 Foods to Choose: Dark leafy greens (e.g.
grams of fiber daily spinach), asparagus, oranges, beans,
• Women ages 19-50 should aim for peanuts, lentils
25 grams daily
• Men over the age of 50 should aim Water
for 30 grams daily Proper hydration makes it easier for the For more information
• Women over the ago of 50 should heart to pump blood throughout the access the Healthy at
aim for 21 grams daily. body, meaning that the heart doesn’t Hopkins portal through
Fiber works best when it absorbs water, have to work as hard. Men should aim
so be sure to drink enough water while for 15.5 cups daily and women should my.jhmi.edu or https://
you’re increasing your intake. aim for 11.5 cups daily- more if you are login.johnshopkins.
sick, pregnant, or have been sweating a
Foods to Choose: Fruits and vegetables, lot. Limiting sodium can help keep our edu/healthyathopkins
beans and legumes, whole grains, nuts bodies balanced too.
and seeds
Drinks/Foods to Choose: Water (e.g.
Omega-3 Fatty Acids plain, infused, sparkling), unsweetened
Omega-3s are needed by the body for tea, watermelon, berries, lettuce,
many functions, including blood clotting cucumbers
and cell membrane maintenance.
Research has shown that omega-3s also Heart-healthy foods contain nutrients
that play a role in lowering your risk of
play a role in reducing inflammation
heart disease.
American Heart Association | National Institutes of Health