Tag Archives: heart conditions

Prevent Heart Disease with These Menopause-Friendly Foods | Fullerton, CA

Heart Healthy

Believe it or not, but heart disease is the #1 killer of American women. And if that wasn’t bad enough, women who have had their ovaries removed are especially at risk. But there are a few changes we can make to our diets that can help prevent heart disease:

Whole grains. A study by the Whole Grains Council proved that replacing refined grains with whole grains can lower the risk of heart disease by up to 28 percent.

Leafy greens. Greens such as kale and spinach are great sources of fiber, antioxidants, and other vitamins and minerals that contribute to heart health.

Extra-virgin olive oil. This healthy fat can make a great heart-healthy substitute for butter.

Raw, unsalted almonds and walnuts. A ¼ cup a day can boost your protein and lower your cholesterol.

Tomatoes. This veggie is high in antioxidants that protect the heart.

Fish. Fish are high in Omega-3s, which are known to benefit the heart. Many doctors recommend adding fish to your diet at least a couple times a week.

Beans and lentils. Versatile and extremely healthy, beans and lentils are a great way to add fiber, protein, and iron to almost any meal.

Grapes. In addition to antioxidants, they also provide phytochemicals that protect the cardiovascular system.

Berries. Filled with fiber and antioxidants, berries make great, heart-healthy desserts any time of the day.

Dark chocolate. Adding just a little bit of dark chocolate to those berries and you’ve got yourself a divine, guilt-free dessert. Studies do show that eating a small amount of dark chocolate a few days out of the week can help lower your blood pressure and improve blood flow.

If you would like more information on menopause-friendly foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Eat Your Way to Heart Health | Fullerton, CA

Heart disease is among one of the deadliest killers in the world, killing on average 610,000 Americans a year. You’re right – it’s a staggering number, especially when there are ways that we can help prevent it from happening. Clogged arteries can be caused by diet, genetics and lifestyle choices. Because diet and lifestyle choices go together, let’s focus on foods that can prevent that plaque from building up:

Garlic. Garlic can prevent coronary artery calcification and blood clots, while garlic powder can reduce the buildup of nanoplaque.

Chia seeds. This superfood can help keep arteries clear by regulating blood pressure, lowering triglycerides and reducing LDL cholesterol.

Coconut oil. A regular consumption of coconut oil can help reduce plaque buildup in the arteries.

Broccoli. This vegetable is loaded with vitamin K which can help prevent the hardening and calcification of arteries. Broccoli can also help prevent oxidation of LDL cholesterol which can lead to serious heart problems.

Avocado. Studies have shown that avocado can lead to improved blood cholesterol, while lowering LDL and triglycerides and increasing the HDL, the good cholesterol.

Asparagus. Full of fiber and minerals, asparagus is one of the best veggies for clearing arteries.

Green tea. Green tea contains high levels of catechins, which is an antioxidant plant phenol that hinders the absorption of bad cholesterol during digestion.

Coldwater fish. Eating fish twice a week can help reduce inflammation and plaque buildup that can lead to heart disease.

Turmeric. Adding turmeric to your diet can help reduce inflammation and damage to your arterial walls, which are leading cause to plaque buildup and blood clots.

Cranberries. Cranberries reduces LDL cholesterol and raising HDL cholesterol levels.

If you would like more information on heart healthy foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Diamonds Are Made Under Lots of Pressure | Fullerton, CA

Heart HealthHigh blood pressure, or hypertension, currently affects 1 out of every 3 American adults. High blood pressure often has no signs or symptoms and is therefore called the “silent killer” as it is one of the most important factors leading to heart attacks, strokes, heart failure, kidney disease and early death. Here are some steps that can help to lower your blood pressure:

Monitor blood pressure. This will result in the most accurate assessment of your blood pressure.

Regular exercise. Keeping active improves blood vessel flexibility and heart function. It can be as simple as walking regularly and may decrease blood pressure by 10 points.

Eat well. The American Heart Association recommends the ‘Dietary Approaches to Stop Hypertension’ (DASH) diet. This diet emphasizes fruits and vegetables, low fat dairy products, whole grains, fish, poultry and nuts.

Lose weight. Losing even 10% of your current weight can make a big difference.

Quit smoking. Nicotine constricts blood vessels and can cause a 20 -point increase in blood pressure.

Drink alcohol in moderation. One drink a day for women may be good for the heart and blood vessels.

Limit salt intake. Too much sodium and too little potassium can increase blood pressure, so aim for less the 1.5 grams of sodium and more than 4.7 grams daily.

Sleep at least 6-8 hours a night. Chronic sleep deprivation can contribute to high blood pressure and increased chance of developing heart disease.

Reduce stress. Mental and emotional stress can increase blood pressure while meditation, deep breathing and other stress-reducing activities can lower it.

Take prescribed blood pressure medication. Taking blood pressure pills should not make you feel differently and can keep you from having a stroke or heart attack.

If you would like more information on high blood pressure, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.