What to Eat for a Healthy Heart and a Healthy Mind

3 foods to help avoid heart disease, stroke and improve brain function:

For years experts have said what’s good for the heart is good for the head. Now, a new statement from the American Heart Association and American Stroke Association underlines the findings that the same plaque buildup in the arteries that causes heart disease can also impact the brain.
“The heart and brain are linked by arteries that supply blood, oxygen and nutrients,” says Philip B. Gorelick, M.D., M.P.H., director of the Center for Stroke Research at the University of Illinois College of Medicine. When plaque builds up and arteries harden, they deprive the heart and brain of blood — and that can lead to a heart attack or stroke.
The good news: A few simple — and tasty — choices can help protect both your ticker and your cranium.

1. Pick Fish

 

 

Research shows that eating just one or two (4-ounce) servings of fatty fish — salmon, mackerel, rainbow trout or sardines — each week can slash your risk of dying from heart disease by 36 percent. In another study, researchers tracked almost 80,000 women for 14 years and found that those who ate any type of fish at least twice a week had a 51 percent lower risk of thrombotic stroke (a type caused by clogged arteries) than those who ate fish less than once a month. A bonus: “The omega-3 fats in fish help reduce inflammation in the arterial walls and keep blood flowing to the brain,” explains Ralph Felder, M.D., Ph.D., internist and author of "The Bonus Years Diet".

 

2. Pour a Glass of Red Wine

 

 

Red wine contains compounds called polyphenols that help lower cholesterol and blood pressure and prevent blood clots. Research suggests one polyphenol — resveratrol — may also improve blood flow to the brain and reduce stroke risk. “Resveratrol makes the blood cells less sticky and thus thins out the blood, which prevents dangerous blood clots,” says Felder. Despite the health boons, if you don’t drink, you shouldn’t start.

 

3. Eat More Produce

 

 

People with high blood pressure found that for every serving of fruits and vegetables eaten, their blood flow improved (and, thus, blood pressure lowered), according to a study in the journal "Circulation". In another study of adults over age 65, those who had about three servings of vegetables each day showed 40 percent less mental decline on cognitive tests than people who ate few or no vegetables. There’s another reason to load up on produce — potassium, a nutrient abundant in bananas, baked potatoes, tomatoes and artichokes, may counteract the harmful effect of salt in our diets by helping to prevent artery walls from thickening, thus reducing blood pressure.

 

 

 

 

9 Best Edible Natural Oils Around the World

Gone are the days when all you had to do was choose between sunflower oil or olive oil. Now it seems you can buy different oils from just about every plant, nut or seed out there, but should we be adding them to our stir-fries or drizzling them over our salads? Lets find out...
9 Best Edible Natural Oils Around the World

Top rated - rapeseed oil



Rapeseed oil contains omegas 3, 6 and 9, essential fatty acids so it's great for heart health, brain health and joint mobility. It is also a rich, natural source of vitamin E, essential for healthy skin and a strong immune system. High in mono-unsaturated fats and with less than half the cholesterol raising, saturated fats of olive oil, it is one of the few natural oils that can be heated to deep-frying temperature without its antioxidants, character, color and flavor spoiling. In short, one of the best oils there is. Some of the very best rapeseed oils are produced in Britain.


Best all rounder - olive oil



Olive oil is a great source of heart protecting, cholesterol lowering, monounsaturated fat as well as free radical fighting antioxidants known to protect the body against premature aging and cancer. It can be used to cook with up to temperatures of 180 degrees and is mild enough in flavour to be used with most dishes. However, extra virgin olive oil (the oil that is extracted from the first press) is not quite so stable so it is best used cold.


Best for tight budgets - sunflower oil



Cheap, easy to find and a great source of the free radical fighting antioxidant - vitamin E. In fact, just 1-2 tablespoons contains all your daily requirement. It is also a good source of cholesterol reducing omega 6 polyunsaturates. However, it contains very few omega 3's so if you use sunflower oil regularly, you need to be sure you're getting enough omega 3s in your diet from other sources to balance things out. A chemically stable oil, it is suitable for deep-frying but don't be tempted to re-use the oil more than a couple of times as re-heating it to high temperatures can result in the formation of trans fatty acids known to raise cholesterol and increase the incidence of some cancers.


Best for high temperatures - groundnut oil



Ground nut oil, sometimes called peanut oil has a high smoking point making it ideal for roasting, making Yorkshire puddings or frying. It is an excellent all-rounder and has a very neutral, light flavor, perfect for use in oriental dishes that often combine quite delicate flavors. Be careful though as this oil is made from peanuts so anyone with a nut allergy should steer well clear.


Best for adding flavor - sesame oil



Another great source of cholesterol lowering omega 6 fatty acids. Light sesame oil can be used for deep frying, and the dark or heavy sesame oil (made from roasted sesame seeds) adds a delicious rich flavor to stir-fried meats or vegetables. Used a lot in oriental dishes, its rich flavor works as a seasoning in itself.


Best for rice dishes - avocado oil



Avocado oil has very little, if any, omega three fatty acids but it is a great source of monounsaturated fats and is also rich in skin enhancing vitamin E. It has a slightly nutty flavour that is delicious drizzled over salads or rice dishes. However, it can also be used to cook with because it has a higher smoking point than many oils, so it's fine to grill or stir-fry with it.


Best oils for dressings and dipping - walnut oil



A delicious, aromatic, nutty oil that is a good source of omega three fatty acids and tastes delicious. It is commonly used as a dip alongside a good balsamic vinegar, and as a dip for freshly torn, warm breads. It's also great for drizzling over salads and risottos and goes really well with white fish, meat, mozzarella and goat's cheese. However, this oil tends to become bitter when cooked and can go bad very quickly so buy in small quantities and store in a cool, dark place.


Best for vegetarians - linseed oil



Linseed oil is a much richer source of omega 3 than any other oil and a great choice for strict vegetarians who need to get omega 3 fatty acids solely from plant foods. Omega three fatty acids help to lower the risk of heart disease and stroke, increase concentration (particularly in children), alleviate the symptoms of inflammatory conditions such as rheumatoid arthritis and they may also help prevent Alzheimer's. Linseed oil however, is not suitable for cooking as heat can make it taste bitter and it can quickly become rancid if it is not stored correctly (in a cool dark place). Studies show that if this happens, the benefits are negated and possibly reversed.


Best for drizzling - hazelnut oil



Hazelnut oil is a great source of Vitamin E which helps to maintain a healthy heart, good skin, a healthy reproductive system and a strong immune system. Fairly pricey and not so readily available as many other oils, it is worth seeking out either from your local health food store or online to drizzle over salads, rice dishes or fresh pasta adding a delicious, subtle, nutty flavor

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