WEB EXTRA
Top foods for a healthy heart
Nutrition: Q&A with Cara
Zaller, C.N.C
Heart disease is one of the leading causes of death in the United States, and that risk increases as you age. Fortunately, there are many things that you can do to reduce your chances of getting heart disease, such as exercising regularly, maintaining a healthy weight and abstaining from smoking. In addition, eating healthy foods such as the following can be very helpful.
Q: What foods can help me keep my heart strong?
 Berries: Blueberries contain anthocyanins, which are one of the most powerful disease fighting antioxidants. Other berries, such as blackberries, raspberries and strawberries, are full of natural anti-inflammatories, which can also help reduce your risk of heart disease and cancer.
 Salmon: The American Heart Association recommends eating salmon (or other omega-3 rich fish) twice a week. This can reduce your risk of having a heart attack by up to one-third! Salmon can also help reduce blood pressure and prevent blood clotting. Choose wild salmon over farm-raised salmon, which often contains harmful insecticides, pesticides and heavy metals.
 Oatmeal: A warm bowl of oatmeal on a cold morning is not just the perfect way to start your day, but it is also a great way to nourish your body with whole grains, which contain vitamins, minerals and cholesterol-lowering fiber. Choose coarse or steel-cut oats (over instant oatmeal varieties), as they contain more beta-glucans, a soluble fiber that is great for your heart.
 Olive oil: Out of all of the cooking oils, olive oil contains the largest proportion (77 percent) of mono-saturated fats, which lower LDL cholesterol (the bad cholesterol) and reduce your risk of developing heart disease.
 Spinach: Spinach is one of the most nutrient-rich vegetables that you can eat because it is high in cartinoids, Vitamin C, leutin, zeazanthin, folate, potassium, iron and fiber. Other fibrous vegetables, such as kale, collard greens, broccoli and asparagus, will also help reduce your chance of getting heart disease.
 Nuts: Almonds and walnuts are nutrient leaders in the nut family. Rich in omega-3 fatty acids, mono and poly-unsaturated fats and even fiber, these nuts are a great source of healthy fats. Keep in mind that nuts are very calorie-dense, so limit your serving to a one-third of a cup, the equivalent of a small handful.
 Legumes: Legumes, such as lentils, soy, black, kidney, navy and pinto beans, are rich in calcium, magnesium, potassium, folate and soluble fiber. The soluble fiber in beans helps lower levels of damaging LDL cholesterol in the blood, thus lowering the risk of heart disease.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
About Cara L. Zaller, C.N.C.
 Cara
L. Zaller is a CA team member, certified nutrition consultant,
group fitness instructor and personal trainer. For the past
seven years, she has been coaching clients to improve their
health through exercise, diet and lifestyle modifications.
She has also worked with private schools to help them improve
their choices of food for snack time, enhancing children’s
ability to learn and behave better during the school day,
as well as eat nutritional snacks. Cara is available for
nutritional counseling at the Columbia Gym.
Cara earned an MBA from The George Washington University
and a BA from Emory University. She is certified through
the American Fitness Professionals & Associates, as well
as through the Aerobics and Fitness Association of America.
Additionally, she has been in the fitness industry for more
than 20 years and has competed in both aerobics and figure
competitions. During the past two years, she has competed
in many triathlons.
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