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Heart Healthy Snacks

Heart Healthy Snacks

These snacks get our hearts pumping, literally and figuratively. They’re delicious alternatives to the ho-hum bag of chips or candy bar. Skip the drive-through or the candy aisle and load up on some heart-healthy snacks that will not only maintain your cardiovascular health, but may help you drop a few pounds as well.

1. Vegetables dipped in hummus.

Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat.

2. Fruit skewered on a stick with a little dark chocolate for dipping.

Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease.

3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries.

The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat.

4. Fat-free yogurt with fruit and a sprinkle of nuts.

Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts.

5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice.

6. Homemade soup.

Start with a vegetable base. You can buy a frozen vegetable base or containers of vegetable base to load up on antioxidants and fiber. Make sure its low in sodium. Then dump in a bag of frozen or mixed vegetables. Mix in a couple of cups of beans. Make sure to rinse the beans to remove sodium. Season with fresh herbs. “If you want to make it creamy without heart-clogging fat, use low fat soy milk or evaporated skim milk,” says Hendel. She calls it, “The most amazing creamy liquid that you can add for creaminess without fat. It’s a magical ingredient in the kitchen.”

7. Pureed prunes — sneak them into your brownies.

“It makes very chocolaty brownies,” Hendel says. “Pureed fruit will make the chocolate taste more chocolaty, plus you’ve added in something that use less oil or less butter and you’ve added antioxidants because of the pureed fruit. Also fruit has fiber to lower your cholesterol.”

8. Silken tofu or soy milk — substitute for regular milk in recipes.

“It can add heart healthy protein, yet cut down on heart-clogging calories of the other oils you might have used.”

9. Applesauce or apple butter — use in place of oil for muffins.

“Apple butter is one of best ingredients you can add to moisture and pleasant fruit flavor that won’t combat your other ingredients,” Hendel says.

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Living robots powered by muscle

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The robot is a dramatic example of the marriage of biotechnology with nanotechnology

Tiny robots powered by living muscle have been created by scientists at the University of California, Los Angeles.

The devices were formed by “growing” rat cells on microscopic silicon chips, the researchers report in the journal Nature Materials.

Less than a millimetre long, the miniscule robots can move themselves without any external source of power.

The work is a dramatic example of the marriage of biotechnology with the tiny world of nanotechnology.

In nanotechnology, researchers often turn to the natural world for inspiration.

But Professor Carlo Montemagno, of the University of California, Los Angeles, turns to nature not for ideas, but for actual starting materials.

In the past he has made rotary nano-motors out of genetically engineered proteins. Now he has grown muscle tissue onto tiny robotic skeletons.

Living device

Montemano’s team used rat heart cells to create a tiny device that moves on its own when the cells contract. A second device looks like a minute pair of frog legs.

“The bones that we’re using are either a plastic or they’re silicon based,” he said. “So we make these really fine structures that mechanically have hinges that allow them to move and bend.

“And then by nano-scale manipulation of the surface chemistry, the muscle cells get the cues to say, ‘Oh! I want to attach at this point and not to attach at another point’. And so the cells assemble, then they undergo a change, so that they actually form a muscle.

“Now you have a device that has a skeleton and muscles on it to allow it to move.”

Under a microscope, you can see the tiny, two-footed “bio-bots” crawl around.

Professor Montemagno says muscles like these could be used in a host of microscopic devices – even to drive miniature electrical generators to power computer chips.

But when biological cells become attached to silicon – are they alive?

“They’re absolutely alive,” Professor Montemagno told BBC News. “I mean the cells actually grow, multiply and assemble – they form the structure themselves. So the device is alive.”

The notion is likely to disturb many who already have concerns about nanotechnology.

But for Carlo Montemagno, a professor of engineering, it makes sense to match the solutions that nature has already found through billions of years of evolution to the newest challenges in technology.

For Heart Health, Focus on Risk Factors

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For Heart Health, Focus on Risk Factors

Treating multiple factors that contribute to heart attack risk is better than simply focusing on lowering a patient’s cholesterol level, according to U.S. researchers.

“We’ve been worrying too much about people’s cholesterol level and not enough about their overall risk of heart disease,” Dr. Rodney A. Hayward, director of the Veterans Affairs Center for Health Services Research and Development, and a professor of internal medicine at the University of Michigan Medical School, said in a news release.

Levels of harmful LDL cholesterol should be less than 130 for most people and less than 70 for high-risk patients, according to the National Cholesterol Education Program.

In their study, Hayward and his colleagues analyzed data from Americans, aged 30 to 75, with no history of heart attack, who took part in clinical trials of cholesterol-lowering statin drugs. The researchers evaluated the benefit of five years of treatment tailored to a patient’s overall heart attack risk based on factors such as age, family history, diabetes, high blood pressure, smoking status and C-reactive protein level.

The results showed that the tailored treatment was more efficient (more benefit per person treated) and prevented substantially more heart attacks, strokes and cardiovascular deaths than simply reducing cholesterol to a certain target. The tailored treatment saved 500,000 more quality-adjusted life years than cholesterol-focused therapy, the researchers said.

“The bottom line message — knowing your overall heart attack risk is more important than knowing your cholesterol level. If your overall risk is elevated, you should probably be on a statin regardless of what your cholesterol is, and if your risk is very high, [you] should probably be on a high dose of statin,” Hayward said in the news release.

“However, if your LDL cholesterol is high, but your overall cardiac risk is low, taking a statin does not make sense for you. If your cholesterol is your only risk factor and you’re younger, you should work on diet and exercise,” he added.

The study was published online Jan. 18 in the Annals of Internal Medicine.
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