February is National Heart Month. With more than 2 million Americans suffering heart attacks and strokes each year heart health is of vital importance. As a country, our poor eating habits are taking a huge toll on our heart health.

According to the Centers for Disease Control, not one state in the U.S. had an obesity rate under 20 percent in 2010.   Thirty-six states had populations with obesity rates of 25 percent or higher.  Approximately one-third of U.S. adults (33.8 percent) are obese, and about 17 percent of kids aged 2-19 years are as well.  In the last 30 years childhood obesity has tripled, setting children up for future health problems that can dramatically shorten their lives: diabetes, heart disease, stroke, hypertension, and certain types of cancer.

Embracing a heart-healthy diet can and should be a family affair. Focusing on eating whole, fresh foods instead of processed ones can help your family beat the battle of the bulge without feeling deprived.

Here is a list of top foods to incorporate into your diet to keep your heart healthy and to prevent a heart attack:

• Fruits and Vegetables – the high fiber content in fruits and vegetables decreases the buildup of plaque in the arteries and less plaque means decreased blockages to the heart.
• Nuts – Walnuts, almonds, hazelnuts, peanuts, pecans and pistachio nuts are rich in polyunsaturated fatty acids that can reduce blood cholesterol. All nuts are high in calories, so a handful will do.
• Oats – eaten daily, oats can clean arteries better than some medications.
• Salmon and Flaxseed – rich in omega-3 fatty acids, salmon and flaxseed lower triglycerides.
• Garlic – numerous studies have shown benefits of regular garlic consumption on blood pressure, platelet aggregation, triglyceride levels and cholesterol levels.
• Berries and cherries – these fruits are high in polyphenols, which prevent cell damage that creates unhealthy blood vessels and heart.
• Quinoa – this tiny seed is an excellent source of magnesium, the mineral that relaxes blood vessels. Low levels of magnesium lead to hypertension, heart disease and arrhythmias.

Dr. Stanton was recently asked to contribute to an article titled, “10 Foods that Lift Your Mood.”
 
Dr. Stanton recommended drinking green tea because the amino acid L-theanine has shown to improve mood while reducing stress and anxiety. She also suggested omega 3 fats like those found in coldwater fish because they support healthy brain function and protect against mood swings and depression.

Read the article for other foods that can improve your mood.

Here is my list of five supplements that make good additions to a heart healthy regimen. Combine these with a proper diet and exercise: 

1. B complex – this is very important in many of the reactions that produce energy in your body (including your heart). B vitamins have also been shown to reduce homocysteine, and high homocysteine is correlated with an increase in heart disease.
2. Omega 3 – slows the build up of plaque in the arteries. Recommended if you have high triglycerides or family history of heart disease. Good sources are oily fish like salmon, tuna and mackerel.
3. Vitamin D – a deficiency in Vitamin D is associated with increased cardiovascular risk. If you don’t get much sun take a daily supplement. Dairy products and oily fish are also good sources.
4. Coenzyme Q 10, CoQ10 – increases heart contractility, the performance of cardiac muscles. Recommended especially if you have hypercholesterolemia or on statin drugs because statin drugs reduce the body’s production of CoQ10.
5. Garlic – this is known to decrease triglycerides and reduce total cholesterol. You can take it in a supplement form or add it to your food. 

A lot of my patients come to me with symptoms like foggy thinking, brain fog, memory lapses and trouble concentrating. They feel like they’re losing their minds and don’t know who they are anymore. So here are some tips to help increase brain power and overall function of the brain.

Among other things, the brain requires glucose to function, so it is important to keep glucose levels stable. If we experience spikes and crashes in glucose, cortisol will step in to convert stored protein into glucose to make sure our brains don’t experience starvation and can continue to function properly. However, overproduction of cortisol can lead to imbalances among other hormones like progesterone. So it is best to keep glucose stable by avoiding too many starchy or sugary foods and eating small meals high in protein every 2-3 hours.

Another way to support healthy function of the brain is to consume healthy fats like DHA, an omega-3 fatty acid found in fish oil. Overall fitness keeps the brain in good shape as well and reduces risk for Alzheimer’s disease and other types of dementia.

l-carnitine, a nutrient used to sustain energy production and found chiefly in red meat, has also been found to improve brain function. Just remember to stick with a lean red meat, and if you can, go for grass-fed beef as it has less saturated fat.

High-quality fats, such as those found in fish, nuts and flax seed, hold many health benefits and support many functions of the body; from reducing inflammation to reducing the risk for heart disease and diabetes to supporting function of the brain and nervous system.

These healthy fats are also known to protect against mood swings and depression.  Here is a list of some of the top mood-boosting foods and how you can incorporate them into your diet:

Fish – coldwater fish especially is the richest source of omega-3 fats to help improve mood. Think wild salmon, sardines and tuna. See a recipe for a healthy salmon salad below; great to pack for lunch.

Flax – the oil in flaxseed is the richest plant source of omega-3 fats, and the seeds are a great source of fiber. Add toasted flax seeds to salads, soups and sandwiches, and ground seeds are great in smoothies. Flaxseed oil can also be found and used for salad dressings or in smoothies.

Olive oil – although not a source of omega-3 fats, olive oil contains other healthy fats beneficial to stabilizing blood sugar and mood swings. Extra-virgin olive oil is a good substitute for butter on bread and vegetables and makes a great salad dressing.

Healthified Salmon Salad
2-cans canned salmon, drained or packaged salmon
1 cup Cannellini beans, drained and rinsed well if using canned
1 Tbsp. Capers
1 cup Artichoke hearts, roughly chopped or quartered (can buy jarred or frozen)
¼ cup Kalamata olives, roughly chopped
2 Tbsp. extra-virgin olive oil
2 tsp. red wine vinegar
Season with fresh ground black pepper and Kosher salt

In a bowl, mix all of the ingredients together.

This recipe doesn’t have to follow exact measurements. You can eyeball the ingredients according to your likes and dislikes. I like to scoop the salmon salad into a hollowed out tomato or on top of a bed of mixed greens.

This recipe is a healthier and delicious alternative to a mayonnaise-based salad. Benefits this recipe provides include: healthy fat from the olive oil; Omega-3 fat and protein from the salmon; fiber from the beans; and the vinegar and oil helps curb spikes in blood-sugar levels.