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15 items to add to your grocery list to prevent heart disease, other health concerns

Before you go on your next grocery shopping trip, consider heart-healthy options for your meals.

February is National Heart Month — so what better time to put a little extra effort into changing your diet and focusing more on the health of your heart?

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.

ADD THESE HEART-HEALTHY FOODS RECOMMENDED BY EXPERTS TO YOUR GROCERY LIST

Spend time learning more about your heart and begin habits to continue throughout the year for an overall healthier lifestyle.

Here are a list of heart healthy foods to keep in your fridge or pantry.

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Dark leafy greens include veggies like spinach, kale and collard greens.

Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, says consuming these vegetables helps to protect you against cardiovascular disease because they’re packed with nutrients.

Dark leafy greens are high in fiber and micronutrients, which help to keep your heart healthy.

15 items to add to your grocery list to prevent heart disease, other health concerns — Spinach, kale and collard greens are all examples of dark leafy greens that have a positive impact on your heart health.

Incorporate olive oil into your recipes when you’re able to in order to keep your heart strong.

Erin Kenney, MS, RD, registered dietitian and CEO of Nutrition Rewired, recommends putting olive oil into your salads or adding to homemade hummus as opposed to just heating it and using it to cook.

Olive oil is full of antioxidants, polyphenols and vitamins, all of which are good for your heart, says Kenney.

SURPRISINGLY HEART-HEALTHY FOODS

No matter how you eat your avocados, they assist in improving your heart health.

Mash them for your favorite homemade guacamole recipe or spread them over your morning toast and receive the same nutritional benefits.

Amy Adams, RDN, LDN, says that avocados are a great source of monounsaturated fats plus potassium and magnesium.

All of these things, Adams said, are good for keeping a healthy blood pressure.

Berries are sweet, refreshing and contain lots of vitamins, minerals and antioxidants.

Though eating more fruit in general has a positive impact on heart health, according to Kristi Ruth, RD, LDN, blueberries are at the top of the list when it comes to heart healthy fruits. Blueberries are high in antioxidants, including anthocyanin, which is very good for the heart.

Blueberries on the vine — There are many fruits that are good for heart health, but blueberries are one of the best.

What food lowers cholesterol, blood pressure, inflammation and helps with digestive wellness? Beans.

Beans, according to Kujawaski, are great for the heart, mainly because of the high fiber content. They also contain plenty of vitamins, minerals and phytochemicals.

Did you know that high-fat fish such as salmon can decrease your risk of death by cardiac arrhythmias? Cardiac arrhythmia is an irregular heartbeat that can lead to death.

The omega-3 fats that are found in fish reduce inflammation, says Kenney. She recommended eating two to three servings of high-fat fish per week, which includes salmon, but also herring, anchovies or mackerel.

If fish isn’t your cup of tea, fish oil supplements are also a good option that can provide similar benefits.

EDUCATE YOURSELF ABOUT HEART DISEASE AND PARTICIPATE IN WEAR RED DAY DURING FEBRUARY, AMERICAN HEART MONTH

Whole grains are great for heart heath. Whole grains are also fairly easy to incorporate into your diet since they can be consumed so many different ways.

You can do so by switching to whole grain pasta, brown rice or wheat bread.

Kristin Gillespie, MS, RD, LD, adviser for Exercisewithstyle.com, said whole grains have the opposite impact on your body that refined carbohydrates do.

Refined carbohydrates increase the risk of heart disease, while whole grains protect the heart.

Whole wheat pasta in bowl — Making some switches to whole grain products, like whole grain pasta and wheat bread, can help protect your heart.

What makes walnuts stand out among other nuts in terms of heart health is their high percent of omega 6, omega 3 and polyunsaturated fats, according to Adams.

Whether you eat these on their own, or mixed with other nuts, trying to incorporate walnuts into your daily food intake can have a good impact on your heart health.

THE WORST FOODS FOR HEART HEALTH, ACCORDING TO EXPERTS

Flaxseed is a great source of omega-3, according to Ruth, who also said it is high in fiber and lignans. Both lower the risk of cardiovascular disease.

If you are stumped on how you can incorporate flaxseed into your diet, mix it into your oatmeal or blend it into a smoothie.

The Concord grape used for 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} grape juice has polyphenols, which has been associated with improved blood flow.

Purple grapes on the stems — You can get lots of health benefits through sipping on some grape juice.

Simply drinking grape juice with breakfast is an easy, juicy way to assist in a healthy heart.

Papayas could have a major positive impact on health.

They are high in lycopene which shows protective activity against the risk of heart attacks, among other things.

Papaya can be added to smoothies, on top of salad or on a yogurt parfait.

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER

Chocolate can be very good for you when enjoyed in moderation, of course.

Dark chocolate, specifically, contains numerous health benefits, including lowering your risk of both heart disease and diabetes, according to Mayo Clinic. Dark chocolate also helps prevent blood clots, improves memory and lowers cholesterol, according to the site.

PUMPKIN BREAD WITH DARK CHOCOLATE CHIPS AND ALMOMDS: TRY THE RECIPE

Almonds are filled with monounsaturated fats and fiber, which help protect against heart disease, according to Healthline.

Pile of almonds — Almonds are high in monounsaturated fats and fiber, which help lower your risk of getting heart disease.

While almonds are great for your health, consume in moderation if you are trying to lose weight, as they are also very high in calories.

Potassium helps to lower your blood pressure and potatoes are full of it, according to health.com.

Potatoes are also high in fiber, so including them in your diet could lower your risk of heart disease.

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Pomegranates have lots of polyphenols and anthocyanins that assist in keeping a healthy heart, according to health.com.

Stack of pomegranates — Pomegranate seeds can be added to smoothies, salad or even in an alcoholic drink.

Some ways to add pomegranate seeds to your diet are by mixing them into smoothies or even in cocktails like sangria.

Add them to your salad or use them to top off your yogurt.

Of course, you can also eat the seeds as is when removed from the peel.

Ohio to open a clinic amid growing health concerns over train derailment

The rail company already faces multiple class-action suits from members of the East Palestine community over the incident, which forced residents within roughly a mile radius to evacuate their homes.

Some residents say they have suffered health issues, while others say they have found dead animals, including fish and chicken, in the area. For the most part, those suing the rail company say they that have lost income because of the evacuations, that they were exposed to cancer-causing chemicals and that they no longer feel safe in their homes.

The Environmental Protection Agency classifies vinyl chloride, the chemical that was released, as a carcinogen that can increase one’s risk of liver cancer or damage with routine exposure.

One of the class-action lawsuits alleges that the rail company “discharged more cancer causing Vinyl Chloride into the environment in the course of a week than all industrial emitters combined did in the course of a year” in the U.S.

Norfolk Southern has said it was “unable to comment directly on litigation.” In a public update Thursday, it said that in addition to continuing cleanup work, it was distributing more than $2 million in financial assistance to families and businesses to help with the costs of the evacuation. It also said it was creating a $1 million fund for the community. The company did not immediately respond to a request for further comment Monday.

Ohio to open a clinic amid growing health concerns over train derailment

In an open letter, Shaw promised to stay in the area “as long as it takes to ensure your safety and to help East Palestine recover and thrive.”

As of Sunday, the EPA had evaluated the indoor air in more than 530 homes in conjunction with Norfolk Southern and had not detected vinyl chloride above levels of concern in any of them. Meanwhile, Gov. Mike DeWine said Thursday that the municipal water was safe to drink, based on the results of sampling and tests done by the EPA, Norfolk Southern and other agencies.

In an apparent bid to demonstrate the water was safe to drink, the state EPA shared a photo on Twitter of agency officials and politicians, including East Palestine Mayor Trent Conaway, “enjoying a glass of clean water.”

It said they were “happy to see good data results that show the water in the village is safe to drink.”

Still, as concerns grow, Tuesday’s clinic will allow residents to get health assessments and have their concerns addressed.

“Last week, I was in East Palestine and listened as many area residents expressed their concerns and fears,” state Health Director Bruce Vanderhoff said in a statement provided by the department. “I heard you, the state heard you, and now the Ohio Department of Health and many of our partner agencies are providing this clinic, where people can come and discuss these vital issues with medical providers.”

The clinic will be at First Church of Christ at 20 W. Martin St. Registered nurses and mental health specialists are expected to be on site. A toxicologist will be either at the clinic or available by phone, the Health Department said in a news release. A mobile unit operated by the Community Action Agency of Columbiana County will also be parked outside the church to accommodate more appointments, it said.

Community members can start scheduling appointments Monday by calling 234-564-7755 or 234-564-7888, the Health Department said.

In a recent letter addressed to Shaw, Transportation Secretary Pete Buttigieg said Norfolk Southern would need to uphold its stated commitments to those affected by the derailment.

“The people of East Palestine cannot be forgotten, nor can their pain be simply considered the cost of doing business,” he said.

Heart-healthy foods: 15 items to add to your grocery list to prevent heart disease, other health concerns

Before you go on your next grocery shopping trip, consider heart-healthy options for your meals.

February is National Heart Month — so what better time to put a little extra effort into changing your diet and focusing more on the health of your heart?

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.

ADD THESE HEART-HEALTHY FOODS RECOMMENDED BY EXPERTS TO YOUR GROCERY LIST

Spend time learning more about your heart and begin habits to continue throughout the year for an overall healthier lifestyle.

Here are a list of heart healthy foods to keep in your fridge or pantry.

Dark leafy greens
Olive oil
Avocados
Berries
Beans
Salmon
Whole grains
Walnuts
Flaxseed
Grapes/grape juice
Papaya
Dark chocolate
Almonds
Potatoes
Pomegranates

1. Dark leafy greens

Dark leafy greens include veggies like spinach, kale and collard greens.

Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, says consuming these vegetables helps to protect you against cardiovascular disease because they’re packed with nutrients.

Dark leafy greens are high in fiber and micronutrients, which help to keep your heart healthy.

Heart-healthy foods: 15 items to add to your grocery list to prevent heart disease, other health concerns

Spinach, kale and collard greens are all examples of dark leafy greens that have a positive impact on your heart health. (iStock )

2. Olive oil

Incorporate olive oil into your recipes when you’re able to in order to keep your heart strong.

Erin Kenney, MS, RD, registered dietitian and CEO of Nutrition Rewired, recommends putting olive oil into your salads or adding to homemade hummus as opposed to just heating it and using it to cook.

Olive oil is full of antioxidants, polyphenols and vitamins, all of which are good for your heart, says Kenney.

SURPRISINGLY HEART-HEALTHY FOODS

3. Avocados

No matter how you eat your avocados, they assist in improving your heart health.

Mash them for your favorite homemade guacamole recipe or spread them over your morning toast and receive the same nutritional benefits.

Amy Adams, RDN, LDN, says that avocados are a great source of monounsaturated fats plus potassium and magnesium.

All of these things, Adams said, are good for keeping a healthy blood pressure.

4. Berries

Berries are sweet, refreshing and contain lots of vitamins, minerals and antioxidants.

There are many fruits that are good for heart health, but blueberries are one of the best. (Fabian Sommer/picture alliance via Getty Images)

5. Beans

What food lowers cholesterol, blood pressure, inflammation and helps with digestive wellness? Beans.

Beans, according to Kujawaski, are great for the heart, mainly because of the high fiber content. They also contain plenty of vitamins, minerals and phytochemicals.

6. Salmon

Did you know that high-fat fish such as salmon can decrease your risk of death by cardiac arrhythmias? Cardiac arrhythmia is an irregular heartbeat that can lead to death.

If fish isn’t your cup of tea, fish oil supplements are also a good option that can provide similar benefits.

EDUCATE YOURSELF ABOUT HEART DISEASE AND PARTICIPATE IN WEAR RED DAY DURING FEBRUARY, AMERICAN HEART MONTH

7. Whole grains

Whole grains are great for heart heath. Whole grains are also fairly easy to incorporate into your diet since they can be consumed so many different ways.

You can do so by switching to whole grain pasta, brown rice or wheat bread.

Kristin Gillespie, MS, RD, LD, adviser for Exercisewithstyle.com, said whole grains have the opposite impact on your body that refined carbohydrates do.

Refined carbohydrates increase the risk of heart disease, while whole grains protect the heart.

Making some switches to whole grain products, like whole grain pasta and wheat bread, can help protect your heart. (Chapeaux Marc/AGF/Universal Images Group via Getty Images)

8. Walnuts

What makes walnuts stand out among other nuts in terms of heart health is their high percent of omega 6, omega 3 and polyunsaturated fats, according to Adams.

Whether you eat these on their own, or mixed with other nuts, trying to incorporate walnuts into your daily food intake can have a good impact on your heart health.

THE WORST FOODS FOR HEART HEALTH, ACCORDING TO EXPERTS

9. Flaxseed

Flaxseed is a great source of omega-3, according to Ruth, who also said it is high in fiber and lignans. Both lower the risk of cardiovascular disease.

If you are stumped on how you can incorporate flaxseed into your diet, mix it into your oatmeal or blend it into a smoothie.

10. Grapes and grape juice

The Concord grape used for 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} grape juice has polyphenols, which has been associated with improved blood flow.

You can get lots of health benefits through sipping on some grape juice. (Anne Cusack/Los Angeles Times via Getty Images)

Simply drinking grape juice with breakfast is an easy, juicy way to assist in a healthy heart.

11. Papaya

Papayas could have a major positive impact on health.

They are high in lycopene which shows protective activity against the risk of heart attacks, among other things.

Papaya can be added to smoothies, on top of salad or on a yogurt parfait.

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER

12. Dark chocolate

Chocolate can be very good for you when enjoyed in moderation, of course.

PUMPKIN BREAD WITH DARK CHOCOLATE CHIPS AND ALMOMDS: TRY THE RECIPE

13. Almonds

Almonds are filled with monounsaturated fats and fiber, which help protect against heart disease, according to Healthline.

Almonds are high in monounsaturated fats and fiber, which help lower your risk of getting heart disease. (Lorenzo Di Cola/NurPhoto via Getty Images)

While almonds are great for your health, consume in moderation if you are trying to lose weight, as they are also very high in calories.

14. Potatoes

Potassium helps to lower your blood pressure and potatoes are full of it, according to health.com.

Potatoes are also high in fiber, so including them in your diet could lower your risk of heart disease.

CLICK HERE TO GET THE FOX NEWS APP

15. Pomegranate

Pomegranates have lots of polyphenols and anthocyanins that assist in keeping a healthy heart, according to health.com.

Pomegranate seeds can be added to smoothies, salad or even in an alcoholic drink. (Jakub Porzycki/NurPhoto via Getty Images)

Some ways to add pomegranate seeds to your diet are by mixing them into smoothies or even in cocktails like sangria.

Add them to your salad or use them to top off your yogurt.

Of course, you can also eat the seeds as is when removed from the peel.

Ashlyn Messier is a writer for Fox News Digital.

Despite successes, lack of regulation raises concerns over medical devices

Janice Berger isn’t a big fan of bowling shoes.

“Oh my gosh, who knows whose dirty feet have been in those shoes,” Berger said.

But sporting a pair at Signature Lanes in Elkhart, Berger is just glad to be able to lace them up on her own. It wasn’t long ago the senior from Goshen couldn’t put on her own shoes. Much less bowl.

Chronic pain has kept Berger from bowling for the last seven years.

“I couldn’t bowl, I couldn’t ride my bike,” Berger said. “I couldn’t enjoy my grandchildren. So it is frustrating when you are so tired of pain there is absolutely no joy in your life.”

She has diabetic neuropathy; nerve damage in her feet caused by diabetes. It affects 28{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of all diabetic patients according to the National Library of Medicine.

Berger was at the point she was willing to do anything to stop the pain.

“I just thought, I’m going to start with a podiatrist and work my way up to God if that’s what it takes,” Berger said.

You couldn’t see it even while Berger grabbed a bowling ball, rolled it down the lane, or watched her first gutter ball in years; but sitting in the base of her spine is a Nevro HFX. A spinal cord stimulator stopping the pain. She had it implanted in November, 2021 after trying medications, therapy, and other methods that never worked.

“Last time I talked to her, she told me she had 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} relief. She was smiling the whole time. She was extremely happy,” said interventional pain specialist Dr. Jerry Grewal.

Dr. Grewal implanted Berger’s Nevro HFX, which is the first time it’s been used for diabetic neuropathy.

“Hopefully patients will improve, their quality of life will get better, their pain will decrease, and they can be less reliant on medications,” Dr. Grewal said. “And hopefully they don’t have to be on opiates long term.”

Jeanne Lenzer, author of The Danger Within Us: America’s Untested, Unregulated Medical Device Industry and One Man’s Battle to Survive It, worries some patients don’t consider that medical devices have their own side effects which can be serious.

She’s spent years studying the medical device industry.

“It’s a wild west out there,” Lenzer said. “Devices are the wild west.”

About one in ten Americans will have a medical device implanted in their lifetime. But less than half a percent of these devices have been tested in rigorous clinical trials, according to the American Medical Association Journal of Ethics.

There are at least 500 FDA consumer complaints over the last five years following a Nevro Senza device implant. Reported issues include infections, sepsis, shocking sensations, and numbness.

In these cases, no issues were found with the device. But it’s the manufacturer itself investigating whether the device is at fault.

“We’ve [implanted], between the trials and everything else, almost 100,000 of these devices. And we very carefully track any reports of adverse events. We’re required to,” Nevro chief medical officer Dr. David Caraway said.

Dr. Caraway points to an 18-month trial showing Nevro’s spinal cord stimulators leading to pain relief for nearly three quarters of patients.

“We’re really focused on evidence building and providing the safest and most effective therapies that are out there,” Dr. Caraway said.

And the Nevro HFX went through the FDA’s more stringent pre-market approval process.

But 82{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of devices go through 510(k) approval, which requires no clinical data. According to a study published in the Journal of the American Medical Association, 510(K)-approved devices make up 97{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of medical device recalls.

“A lot of people think that the FDA actually tests things. They don’t do any testing at all,” Lenzer said. “What they do is they ask the manufacturer to provide their information. And that’s what they go on.”

Patients considering a medical device can look up reported issues on the FDA database. Lenzer recommends researching complaints, considering possible side effects, and weighing them against the intended benefit. Patients should also ask their medical provider how often they’ve implanted the device.

So far, Berger hasn’t had any issues.

“It’s a dream come true,” Berger said.

And even if it’s not helping her score on the lanes, she is just glad to be back in the game.

Investigation raises concerns about poor FDA oversight of clinical trials

COVID-19 vaccines and drugs were developed at “warp speed” and now experts are concerned about the US Food and Drug Administration’s (FDA) inadequate surveillance of clinical trial sites, reports an investigation published by The BMJ today.

Regulatory documents show that only nine out of 153 Pfizer trial sites were subject to FDA inspection prior to licensing its COVID-19 mRNA vaccine. Similarly, 10 out of 99 Moderna trial sites and five of 73 remdesivir trial sites were inspected, writes investigative journalist Maryanne Demasi.

Notably, the FDA received a complaint from whistle-blower Brook Jackson, about misconduct at three clinical trial sites that were testing Pfizer’s COVID-19 vaccine, while she was employed as a regional director. Jackson observed a range of problems including falsified data, unblinded patients, and inadequately trained vaccinators who were slow to follow up on adverse events. “I thought that the FDA was going to swoop in and take care of everything,” said Jackson. The FDA did not, however, inspect the trial sites in question.

Experts have criticized the FDA’s oversight of clinical trials, describing it as “grossly inadequate.” They say the problem, which predated COVID-19, is not limited to a lack of inspections, but also includes failing to proactively notify the public or scientific journals when violations are identified, effectively keeping scientific misconduct from the medical establishment.

The FDA is “endangering public health” by not being candid about violations that are uncovered during clinical trial site inspections, says David Gortler, a pharmacist and pharmacologist who worked as an FDA medical reviewer between 2007 and 2011 and then as a senior advisor to the FDA commissioner in 2019-2021.

The FDA oversees clinical research of FDA-regulated drugs and devices in the US and abroad, if the product is intended for the US market. It conducts routine visits for trials, reviews records of those sites or the institutional review boards (IRBs) that oversee trials locally and follows up on complaints of violations. The FDA does not have a target for the proportion of trial sites it inspects.

Despite the estimated hundreds of thousands of clinical trial sites in operation across the US and abroad, the FDA told The BMJ that it only has 89 inspectors for its bioresearch monitoring program, which assures the quality and integrity of data submitted to the agency in support of new product approvals and marketing applications, but that it is recruiting more inspectors to reach its yearly average of 100.

“I don’t think that it is a sufficient number of staff to do that kind of level of oversight,” says Jill Fisher, professor of social medicine at the University of North Carolina. “The FDA must have enough of a presence to dissuade investigative sites from committing fraud,” she continues.

Between March and July 2020, at the peak of pandemic restrictions, the FDA paused its site inspections and only “mission critical” inspections were carried out. However, Gortler says this was the precise time that the FDA should have ramped up its oversight, not scaled back, especially since COVID-19 products were being developed at warp speed and intended for millions of people.

The FDA told The BMJ it takes oversight of clinical trials seriously and had adapted to travel restrictions, publishing draft guidance for remote regulatory assessments, which describes virtual inspections using live streaming and video conferencing and requests to view records remotely.

The FDA has a long history of failing to adequately oversee clinical trial sites, notes Demasi. For example, a 2007 report by the Department of Health and Human Services’ Office of the Inspector General found the FDA audited less than 1{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of the nation’s clinical trial sites between 2000 and 2005 and was highly critical of the agency because it did not have a database of operational clinical trial sites.

In response, the FDA said it created a dedicated task force and “developed new regulations and guidance further to improve the conduct of clinical trials and enhance the protection of people participating in clinical trials,” but denied The BMJ an interview with a member of the task force.

Further, a 2020 investigation by the journal Science into the FDA’s enforcement of clinical research regulations between 2008 and 2019 concluded that the agency was often light handed, slow moving, and secretive. It said that the FDA rarely leveled sanctions and when it did formally warn researchers about breaking the law, it often neglected to ensure that the problems were remedied.

Although the FDA publishes its inspection reports, they are not proactively disclosed. Nor does it typically notify journals when a site participating in a published clinical trial receives a serious warning or alert the public about the research misconduct it finds.

Demasi points to reports of insufficient staff and low morale at the FDA. Fisher says the FDA “needs to be better funded and staffed to conduct inspections. At a minimum, the agency needs to inspect sites when complaints or concerns have been filed.”

Gortler doesn’t agree, however, that the FDA is under-resourced. With a total budget of $6.1bn in 2021, he suggests the agency needs to be leaner and more efficient, with employees interested in improving public health. “Half of its budget, about $3bn, is discretionary, which means it could have hired contractors, retirees, or repurpose existing workers. It chose not to. The FDA was just yawning its way through the pandemic. The entire agency is broken.”

More information:
Maryanne Demasi et al, Investigation: FDA oversight of clinical trials is “grossly inadequate,” say experts, The BMJ (2022). DOI: 10.1136/bmj.o2628

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