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« Back to Ask the Nutritionist
I've read that blueberries contain something that is particularly good for you. Can you give me more information? Are there some fruits that are better for the heart than others? Thanks for this wonderful service, by the way! —Cynthia W.
Thank you, Cynthia. I'm glad you are enjoying my nutrition column. Blueberries offer plenty of nutrition that's good for your heart and your overall health — as do many fruits and vegetables.
In addition to being high in vitamin C and a good source of fiber, blueberries are particularly high in anthocyanins, powerful antioxidants that may help reduce the risk of heart disease by inhibiting blood clot formation. Other blue or purplish-colored fruits (including grapes, grape juice, prunes, cranberries, blackberries, strawberries, and red apples) also contain anthocyanins, though in less concentrated amounts.
In general, richly colored fruits and vegetables contain many helpful compounds called "phytonutrients," or plant nutrients. Anthycyanins, and numerous other types of phytonutrients, have been shown to be protective for heart disease, certain forms of cancer, macular degeneration, and other diseases associated with aging.
My doctor always reminds me to drink plenty of water, especially in hot weather. I'm a runner and I drink when I'm thirsty. But I'm not sure how much water is enough. Is it eight glasses a day or more? — Anton V.
Though there has been recent controversy surrounding the amount of water needed for good health, it's safe to say that water is a vital component to our diet. The most common recommendation is to drink at least eight eight-ounce glasses of water a day. Though some researchers question this recommendation saying it isn't necessary to drink that much, the greater question is what harm could be done? Eight glasses a day is a reasonable amount of water to drink.
Remember that your fluid needs can vary depending on such factors as climate, activity level, and altitude. Running and other forms of strenuous exercise may cause you to lose excessive amounts of fluid in perspiration, making it difficult for to consume enough fluid to offset sweat losses.
To determine if you have a fluid shortfall, measure your body weight before and after exercise. For each pound of weight you lose during exercise, your fluid shortfall is about 16 ounces. This means that if you lose two pounds during an exercise period, you have sweated away 2 lbs x 16 oz = 32 ounces more of fluid than you have consumed. To be safe, hydrate yourself well before beginning exercise and be sure to drink plenty during exercise and when you are finished. It may take some time to get used to drinking so much, but try taking in small amounts at a time to minimize stomach discomfort.
I have high cholesterol and my doctor wants me to start adding more fiber to my diet. I'm confused. How can fiber in your diet have anything to do with your heart health? I hate those yucky fiber supplements you mix in water. What are some high fiber foods I could eat instead? Thank you. — Kate S.
Fiber is essential for good health, especially heart health. The National Academy of Sciences recommends daily fiber intakes of 25 grams a day for women and 38 grams a day for men under the age of 50. For those over 50, the recommended intakes are 30 grams a day for men and 21 for women.
Why all of this fiber, you ask? Research shows that a diet high in both types of fiber, soluble and insoluble, reduces the risk of heart disease. Soluble fiber, in particular, helps lower cholesterol levels by binding with cholesterol in the body so that it can be excreted. Good sources of soluble fiber include oats, oat bran, fruits (such as apples, pears, citrus fruits, and berries), vegetables, (like carrots, cabbage and sweet potatoes), and legumes. Insoluble fiber is abundant in grain products like whole-grain breads, cereals, and pastas.
Look for the words "whole wheat" or "whole grain" at the top of the ingredient list when choosing foods. By eating a diet rich in these kinds of foods, a fiber supplement should not be necessary.
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