Super Food: Chia Seeds, the New Flaxseed

This post is part of our "Super Foods" series and was submitted by Janet Bond Brill, Ph.D., RD, LDN, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease.

What's hot in nutrition these days? Chia seeds, the same stuff that grows hair on those cute little "Chia Pet" pottery figurines, is the new edible super food. Native to Mexico and Guatemala and revered by the Aztecs as an energy power food, this small seed is derived from the Salvia hispanica plant. What's so hot about this seed? It has a truly remarkable nutrient profile that rivals flaxseeds in terms of its omega-3 ALA and fiber content. The seeds are literally bursting with fiber and protein (a complete protein at that): two nutrients that are very helpful for weight management. Here's the breakdown of this nutritional wonder grain:

1 ounce (28 g) of dried Chia seeds contains: 137 calories; 9 grams fat (5 g ALA); 0 chol; 5 mg sodium; 11 g dietary fiber; 4 grams protein and 18% of your DV for calcium.

Available in most health food stores and some supermarkets-sprinkle some on your morning bowl of oatmeal for a protein and fiber boost. Both the ALA omega-3 fat and the fiber have been scientifically proven to benefit your heart health. I urge all of you to embrace this ancient seed to enhance your daily nutrition and fitness!

Janet Bond Brill, Ph.D., is a registered dietitian, licensed dietitian/nutritionist and author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks-Without Prescription Drugs and Prevent a Second Heart Attack: 8 foods, 8 Weeks to Reverse Heart Disease.  She is a nationally recognized nutrition, health, and fitness expert, specializing in cardiovascular disease prevention.  Learn more at DrJanet.com.

Flickr image from uberculture

Super Food: Dark Chocolate for Improved Blood Pressure

This post is part of our "Super Foods" series and was submitted by David A. Mark, PhD, president of dmark consulting, LLC.

Chocolate tastes so decadent that we think it must be bad for us, but as it turns out, the right type of chocolate consumed in the right amount may actually have health benefits.

First, all chocolates are not created equal.  Milk chocolates, such as in the popular candy bars, are only about 10% to 20% cacao bean solids, the rest being milk and sugar.  Semi-sweet chocolate has a higher cocoa content, and dark chocolates are higher still.

Second, the higher cocoa content is important because the compounds thought to be healthy – part of group of plant-derived chemical compounds called flavonoids – are in cocoa.  These are the compounds that impart dark chocolate with its bitter taste and astringent mouth-feel.  The same compounds are found in red wine, green tea, dark-colored berries, and fruits, and the skins of bitter-tasting nuts, such as pecans and hazelnuts.  Two servings a day of most of these foods is enough to deliver a health benefit.

Third, what these compounds do in the body is relax arteries and make blood-clotting platelets less sticky.  Evidence for dark chocolate lowering blood pressure was most recently summarized by Karin Ried in "Does chocolate reduce blood pressure? A meta-analysis," published in the June 2010 issue of BMC Medicine.  For patients with hypertension, the average decreases in systolic and diastolic blood pressure were 5 and 3 mmHg, respectively.

Finally, hypertension is one condition for which medical science has many solutions – drugs that can be used singly or in combination to control elevated blood pressure with manageable side effects.  Any diagnosis of hypertension should be discussed with your doctor and acted on based on your doctor’s advice.  If you intend to start a habit of daily consumption of dark chocolate, mention this to your doctor, and understand that the expected effect is modest.  This should be viewed as a complementary approach, not one used as an alternative to drugs that are proven to work and are safe to use.

David A. Mark, PhD, is president of dmark consulting LLC, a Boston-area science consulting firm.  His many years of industry R&D experience include functional foods, dietary supplements, and sports nutrition products.

Flickr image from EverJean

Extra Virgin Olive Oil: The Ultimate Heart Super Food

This post is part of our "Super Foods" series and was submitted by Janet Bond Brill, Ph.D., RD, LDN, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease.

Hippocrates called olive oil "the great therapeutic."  Homer referred to it as "liquid gold."  Extra virgin olive oil (EVOO) is key to heart health because it contains three components: monounsaturated fat (oleic acid), polyphenol antioxidant compounds (hydroxytyrosol and oleuropein), and the antioxidant vitamin, Vitamin E.  Studies show that people who eat an EVOO-rich diet are less likely to suffer a fatal heart attack.

The Good Fat

EVOO stands apart from all other types of fat for several reasons:

• It provides the highest percentage of the extremely cardio-protective, monounsaturated fatty acid, oleic acid.
• It is packed with powerful plant antioxidants called "polyphenols," known to soothe inflammation and curb oxidative stress.
• It is also an excellent source of vitamin E, a major dietary antioxidant vitamin.

For Heart Health

Daily intake of EVOO can boost your heart disease defense system by:

• Increasing your body's antioxidant level,
• Immunizing "bad" LDL cholesterol against free radical attack,
• Controlling your cholesterol,
• Fighting inflammation,
• Lowering your blood pressure,
• Improving your blood sugar level, and
• Thinning your blood.

In the Kitchen

One additional advantage of frequent use of EVOO in the kitchen is that it is loaded with flavor and encourages the consumption of large amounts of vegetables and legumes, antioxidant and fiber-rich foods that many Americans find difficult to fit into their diet.  Use EVOO in cooking to add taste and nutrition to your favorite dishes.  You may be surprised at how some foods truly come alive with the addition of this "liquid gold."

Janet Bond Brill, Ph.D., is a registered dietitian, licensed dietitian/nutritionist and author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks-Without Prescription Drugs and Prevent a Second Heart Attack: 8 foods, 8 Weeks to Reverse Heart Disease.  She is a nationally recognized nutrition, health, and fitness expert, specializing in cardiovascular disease prevention.  Learn more at DrJanet.com.

Flickr image from trix0r