Thank you for subscribing to Heart
Health, an Avera eNewsletter that provides
you with useful information about cardiac care
and prevention. We believe a healthy lifestyle
starts with a strong heart. To learn more about
our services and community events, or to find a
physician, visit www.Avera.org.
Protect Against Heart Disease
Want to protect your heart? Eat more berries
and drink more tea. That will help you consume
more flavonols, which are antioxidant compounds
that protect you against heart
Unfortunately, most people
aren't getting enough flavonols in their diets,
says Joanne Shearer, registered dietitian and
director of Food and Nutrition Services at the
Avera Heart Hospital in Sioux Falls, S.D. It's
easy, though, to incorporate more flavonol into
your daily meals. Besides blackberries,
raspberries, strawberries and fresh-brewed green
or black tea, flavonols can be found in peppers,
tomatoes, red onions and beets. Just half a cup
of berries, for example, is enough to receive
the heart-protective benefits from flavonols.
Fresh foods are best, but canned or dried foods
also contain flavonols.
inflammation in the arteries and lower blood
pressure. They also fight heart disease by
protecting your cholesterol from being damaged.
Once cholesterol is damaged, it can stick to
"Oxidation, or damage to
the cholesterol, is the first step toward heart
disease, so what these foods do is prevent heart
disease by providing this kind of protection,"
Dark chocolate and red
wine also contains flavonols, but consume
both in moderation; one ounce of dark chocolate
is a reasonable daily amount, and some
physicians recommend a glass of red wine.
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is one in a series of In Great
eNewsletters that gives readers valuable
information about health and wellness at Avera
facilities. It is not intended to replace
personal medical advice, which should be
obtained directly from a