Red Wine and Dark Chocolate. Guilt Free Pleasures That Romance the Heart

Resveratrol which lowers blood sugar and relaxes arteries is found in red wine and also dark chocolate, making them ideal for heart holidays like Valentine's Day and year round consumption for heart health.

Red wine, and Green Tea provide catechins, which lower LDL and total cholesterol and relax blood vessels for blood pressure control. To say nothing of boosting mood!

Dark chocolate, (70 percent or higher cocoa content) is a treat you do not have to feel guilty about. When was the last time you were really excited about eating healthy? “Truffles, soufflés and even hot chocolate can be a great source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”

Other heart healthy choices?

Salmon/tuna - “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”

Oatmeal - “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”

Black or kidney beans – These foods provide niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Walnuts and almonds - “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”

Blueberries/cranberries/raspberries/strawberries - “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.” Yes! You can dip them in dark chocolate!

Red Wine protective against breast cancer!

This is certainly good news for those who love the darker grapes. For years we've been hearing that alcohol raises a woman's risk of breast cancer due to the lift in estrogen that happens when we drink. Turns out if we like red wine we have protection...not increased risk. It has to do with aromatase.

Previous research has suggested that all alcoholic beverages increase the risk of breast cancer since they activate the aromatase enzyme (responsible for a key step in the production of estrogens from androgens).

By comparing levels of important hormones in people consuming a moderate amount of red and white wine daily, this new study investigated whether red wine

consumption was associated with hormonal changes that may reduce the risk of breast cancer .

The researchers found that red wine consumption was associated with increased free testosterone and lower levels of female sex hormones.

Their findings suggest that components in red wine act as aromatase inhibitors, which challenge the wide-held belief that all types of alcohol increase the risk of developing breast cancer.

So women at risk of breast cancer who enjoy having the occasional cocktail, may find some relief in this study, as long as they stick to red wine.

Here's the study:

Red Versus White Wine as a Nutritional Aromatase Inhibitor in Premenopausal Women

More evidence that red wine is healthier than other wines and drinks? The amount of alcohol and certain unique substances that are present in the red wine helps it to increase the “good” cholesterol and also prevents the artery, blood vessels that carry blood from the heart, from damage. Antioxidants, like flavonoids and resveratrol certainly have heart healthy effects and these are present in red wine!

Research Hints at Link Between Red Wine and Omega 3's

A new study suggests red wine polyphenols may protect omega-3 fatty acids from breaking down in the body, offering a possible mechanism for the cardiovascular benefits associated with red wine consumption.


Have a look at the abstract here.

Denver Wines...

You might not think of Denver or Colorado as wine country...but it is! My favorite? Balistreri Vineyards right here in Denver.


Visit their website here. The 2008 Little Feet Merlot is big and bold, maybe my favorite merlot ever... and the 2008 Petite Sirah is another personal favorite.

Protecting against a second heart attack...

Have you or has a loved one had a heart attack? Would you like to know some tried and true steps for slashing the chance of a second one? Here are some steps…and there is a book on the subject. See the link at the bottom of this post.

For starters, if you are under the care of a doctor, fill your prescriptions and take your medications! Studies show that patients who fail to fill any of their prescriptions have an 80 % greater chance of dying in the year following their heart attack, compared to people who faithfully take their meds. Patients who pick and choose,  filling only some of their prescriptions have a 40 % increase in risk of death in the year following their heart attack. This is huge and easy to remedy. Take your meds…

Know about and avoid the plaque-building, heart stopping foods. Stop eating, or cut way back on foods from the western pattern diet—red meat, cream and cheese, and trans fats from margarines, spreads, chips and snack foods. Fried foods are particularly dangerous. Refined sugars are culprits too. These are the “heart attack on a plate” foods that explain the comparatively high rates of heart disease in western cultures. These foods hasten plaque buildup, increase inflammation, make you gain weight which burdens the heart and thus raise your risk of another heart attack. 



Instead, build a diet of foods that heal the arteries, reduce inflammation and strengthen your heart. The most well studied and scientifically endorsed diet for cardiovascular disease prevention and treatment is the Mediterranean Diet. In this diet, extra virgin olive oil is the primary source of fat. Fresh dark green leafy vegetables such as spinach, kale and collard greens, and vegetables of all types figure prominently. You’ll enjoy fresh fruits such as figs, apples and pears. Instead of refined “white flour” breads and cereals, you’ll have heart healthy and slimming whole grains such as oatmeal. You’ll eat the cholesterol lowering legumes such as lentils. In addition, your primary protein will be Omega 3 rich fish such as salmon, mackerel and sardines. Snacks might be walnuts or macadamia nuts, and you will enjoy a relaxing glass of antioxidant rich red wine with meals. And as the name of this blog hints… a daily treat of rich and decadent deep, dark chocolate has been proven to help treat and reverse heart disease.

Walk. Every step counts. A daily exercise regimen  is integral to reversing heart disease. Walking is one of the simplest, safest and least expensive heart-health-promoting strategies. Walking longer distances frequently has been proven to be the best exercise prescription for heart patients. Exercise improves your tendency to gain weight, raises protective HDL cholesterol, normalizes blood pressure levels, helps to open and clear clogged blood vessels, and boosts mood.

Take these heart smart supplements. Not all supplements are created equally when it comes to treating and reversing plaque build-up. A few stand out among the crowd and should be in every heart attack survivor’s medicine chest:

Niacin, the B vitamin available over the counter or as a prescription drug, has been proven to possess the greatest capacity to increase your blood level of “good” cholesterol, HDL—compared to other drugs.

With over thirty years of research supporting its safety and effectiveness, you and your doctor should discuss adding this vitamin as a second agent on top of your statin to boost your fight against plaque. Please note that a normal effect of Niacin is the “ Niacin Flush” which demonstrates the vitamin’s efficacy as a vasodilator. The flush makes your face, neck, chest and arms turn bright red and itch..it isn’t harmful, but you should know that it might happen. Drinking a glass of cold water or taking an aspirin with your niacin can reduce the severity of the flush, and it usually passes in about 30 minutes. There is a no-flush version of niacin called Enduracin which you can find via the internet.

           

Omega 3’s from the Sea. Did you know that taking the right Omega 3s actually slashes your risk of a first or second heart attack?
Lovaza is the Omega 3 prescription fish oil supplement, recommended by many doctors today, and guaranteed by the Food and Drug Administration to be free of contaminants and impurities. One Lovaza capsule provides approximately 900 milligrams of mixed EPA and DHA omega-3 fatty acids.

But! You don’t have to involve your insurance in order to afford Lovaza, however. There are high quality, Omega 3 supplements sold in natural food stores and online, that supply the American Heart Association’s suggested amount of 1000 mg of EPA and DHA combined in two capsules or in a teaspoon full of liquid, and they cost far less than the prescription form does. Not to mention reducing the burden of the cost of health care, for all of us…just be sure the product label states that it has been tested by an FDA registered lab and found to be fresh, fully potent and free of detrimental levels of major contaminants such as mercury lead and PCB’s.

The American Heart Association says all heart patients should be taking 1000 to 4000 mg of EPA and DHA daily—under their doctor’s supervision. Note: the higher dose is for patients who need to reduce their triglyceride levels.

           

Vitamin D.  Inadequate dietary intake of this essential nutrient results in vitamin D deficiency, and studies are accumulating suggesting that a low vitamin D status negatively affects cardiovascular health. In fact major studies show that being deficient can double your risk of heart attack! I suggest that at your next check-up ask your doctor to test your vitamin D level and to consider taking a daily supplement of vitamin D, to boost your level, if it is indeed low. Scroll down for a separate post on new reasons to take higher doses of vitamin D.

CoEnzyme Q-10. Some of the medications that heart patients take deplete this important heart strengthening nutrient. Some researchers suggest that the depletion of COQ10 could account for some side effects associated with statin drugs such as muscle pain and elevated liver enzymes which suggest liver damage. I suggest 100 mg daily.

Some of the points above were adapted from an article promoting the book you see here...

it's on Amazon.com
http://www.amazon.com/Prevent-Second-Heart-Attack-Reverse/dp/030746525X/ref=sr_1_1?ie=UTF8&qid=1299525150&sr=8-1

Nothing Beats the Mediterranean Diet..for Overall Health

If you are trying to find the most effective heart-healthy eating plan, the Mediterranean diet might be perfect for you. The Mediterranean lifestyle incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components that best reflect traditional cooking styles in countries that live along the shores of the Mediterranean Sea.

The characteristics of the Mediterranean diet include eating much higher amounts of fresh fruits and vegetables, than other western pattern diets. You'll be using healthy vegetable oils, like olive oil when you cook and as a condiment. Fish is a hallmark of the Mediterranean way of eating: fish or shellfish is at least twice a week on a menu, and may be there daily, while red meat may only happen once a week or even less. Whole grains and small portions of nuts are also one of the essentials.

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson's and Alzheimer's diseases.

For this reason, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.

Eat Mostly Fruits, Vegetables, Nuts and Whole Grains

The Mediterranean diet traditionally is fundamentally based on fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. The major benefit? A lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.

Nuts are featured in a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is unsaturated and very healthy for your heart and blood vessels. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts. Eat raw walnuts, almonds and macadamia nuts...

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats. Add a splash of balsamic vinegar and some fresh herbs and sea salt for a delicious dip for whole grain breads.

Be Wise About Fats

The focus of the Mediterranean diet isn't on limiting total fat consumption, but rather to be wise about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats, fried foods), all of which contribute to heart disease.

The Mediterranean diet uses olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats. "Extra-virgin" and "virgin" olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant effects.

Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial alpha linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of the most beneficial omega-3 fatty acids, EPA and DHA. Fish is eaten on a regular basis in the Mediterranean diet. I always suggest supplementing with 1000 mg combined EPA and DHA in addition to eating a fish based diet.

Be Wise About Wine

The health effects of alcohol are a subject of heated debate. Many doctors and nutritionists are reluctant to encourage alcohol consumption because of the dire negative health consequences of excessive drinking. However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies. Also some studies feel that a small amount of alcohol contributes to healthy brain aging.

The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65. More than this may increase the risk of health problems, including increased risk of certain types of cancer.

If you're unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have liver disease, refrain from drinking wine or any other alcohol. Also keep in mind that red wine contains compounds that may trigger migraines in some people.

In Summary

The Mediterranean diet is a lifestyle that really supports health and longevity. There are many cookbooks to help you adapt your meals to these suggestions. Look Here:

http://www.amazon.com/s/ref=nb_sb_ss_i_0_18?url=search-alias%3Dstripbooks&field-keywords=mediterranean+diet&sprefix=mediterranean+diet


Here are some guidelines to get you going:

• Eat an abundant array of vegetables and fruits — and switch to whole grains. A variety of plant foods should dominate your plate. Try to have three fourths of the "real estate" on your plate occupied by fruits and veggies. They should be fresh, and ideally in season. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-gain rice and pasta products. Cut the white flour products out of your meals. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy fruit.
• Find a Great Fish Market. Eat fish two to four times a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled and baked fish cook in minutes. Avoid fried fish, the benefits of Omega 3's are lost when the fish is fried
• Olive Oil not butter. Try olive oil as a healthy replacement for butter and get rid of margarine. Use olive oil in cooking. After cooking pasta, add a touch of olive oil, some garlic and green onions, and a small handful of parmesan for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Try tahini (blended sesame seeds) as a dip or spread for bread too.
• Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread. An incredible treat is a pitted date, stuffed with tahini, sprinkled with sea salt...
• Spices replace salt. Herbs and spices make food tasty and are also rich in antioxidants and healthy aging compounds. Season your dishes with herbs and spices rather than salt.
• Limit red meat. Substitute fish and poultry for red meat. When eaten, make sure it's lean and keep portions to about 4 ounces. Also be very sparing with sausage, bacon and other cured high-fat meats. Pork is the most inflammatory of all protein sources.
• Choose less and only low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. Eat Goat cheese.
• Vino, Grape or Pomegranate Juice. If alcohol isn't an issue for you have a glass of wine at dinner. If you don't drink alcohol, Purple grape juice has the same antioxidant benefits as wine. Pomegranate juice is a delicious lower sugar alternative.

February is Heart Month....

Although heart health risks, including high blood pressure, stroke and high cholesterol, are the top health concern for many people, people still struggle to incorporate “heart-healthy” foods into their diet. For example, while eight out of 10 in the US are aware of the relationship between omega-3s and heart health, less than half (48 percent) of Americans are currently consuming omega-3s for this benefit.

A diet that is low in saturated and trans fats, cholesterol and sodium can help reduce your risk for heart disease…think more fruits and vegetables, less burgers and fries…and along with the fruits and veggies…look for while grains and fiber…so we are talking about a diet like the Mediterranean Diet.

 

Foods that promote heart health include:


Nuts: As a rich source of protein, fiber, vitamins, minerals and unsaturated fat, nuts are a powerhouse food that can promote heart health. Almonds and hazelnuts are also high in vitamin E, which helps promote the function of a healthy cardiovascular system.

“Heart Healthy” Fats: Both monounsaturated fat (olive oil, walnuts, avocado) and the Omega 3’s may help promote heart health. Salmon, sardines, herring, trout and tuna are terrific sources of omega-3 fatty acids,as are some eggs.

Soy Protein: Getting your daily protein from soy sources can also help to reduce your risk of heart disease. Look for soy protein in nutrition bars, fortified soy beverages, tofu, soy cheese and edamame or try adding soy protein to your favorite smoothie.

Sterols and Stanols: These plant-based food components help block the absorption of cholesterol in the intestine, which can help lower LDL cholesterol levels. They are found in foods like corn, soy, wheat and some fortified foods like soft table spreads, orange juice and yogurt.

Dark Chocolate: Some dark chocolates can contain helpful components called flavanols. These cocoa-derived flavanols have been shown to help support the cardiovascular system, which helps move blood to and from the heart. When included in moderation, dark chocolate can be enjoyed as part of a balanced diet.

Red wine and something in red wine called resveratrol might be heart healthy. The studies supporting red wine suggest antioxidants in red wine called polyphenols help protect the lining of blood vessels in your heart. These antioxidants come in two main forms: flavonoids and nonflavonoids.

Flavonoids. These antioxidants are found in a variety of foods, including oranges, grape juice, apples, onions, tea and cocoa. Other types of alcohol, such as white wine and beer, contain small amounts, too, but red wine has higher levels.These are just a few of the many healthful foods and food components that can promote heart health.