Tasty Bytes

Studying nutrition is great fun. We are learning about macronutrients now – Protein, Carbohydrates and Fats. The other night, a few friends and I discussed heart health over dinner of ironically hamburgers and fries. I decided to put together a short list of what makes for heart healthy eating… 
Heart Healthy Eating 
Nutrients found to reduce cholesterol and saturated fats in the blood and arteries. 
Lecithin – keeps cell membranes pliable; transports fat in and out of cells
Choline – lipotropic agent that controls fat metabolism, speeds metabolism of fat through the liver; constituent of Lecithin. Important for brain and nerve function
Vitamins E, C – Antioxidants; aids in fat metabolism and protects tissues from free radical damage, helps reduce inflammation
Niacin – a B-complex vitamin; helps reduce cholesterol and fats in blood
Bioflavonoids – bright pigments in fruits and vegetables work with vitamin C to strengthen blood vessel walls
Plant fiber – reduce fat in blood and prevent hardening of arteries
Omega 3 Fatty Acids – of note types EPA and DHA are two important ones. All types help cardio health – cleans circulatory system of cholesterol and fat deposits; decreases stickiness of platelets, reduce blood viscosity, lower lipid levels, lowers cholesterol levels, reduce clotting, lower blood pressure, encourage blood flow to tissues damaged by poor circulation, reduce irregular heart beats 
Foods
Lecithin – beans, especially soybeans; cauliflower, grapes, peanuts, liver
Choline – peas, sprouted beans
Niacin and Vitamin E – whole grains
Vitamin C – sprouts, cabbage, parsley, bell peppers, citrus
Bioflavonoids – citrus peel, cherries, blueberries, grapes, green tea, ginko
Plant fiber – whole grains: especially rye, quinoa, amaranth, oats; fruits and vegetables
Omega 3 Fatty Acids
· Fish – salmon, anchovies, sardines, mackerel, butterfish, tuna, halibut, herring (7-10 oz/week). Or cod liver oil.
· Plant – flax (2-4 T ground seed or 1 T oil/day), hemp, chia seed, pumpkin seed, soy, tempeh, walnut
· Dark Green Vegetables – kale, collards, chard, parsley, cereal grasses (wheat and barley grass)
· Meat – grass fed beef; lamb, bison
· Dairy – raw milk or cheese from grass fed cows, goat, sheep
· Microalgae – spirulina