Most of us want to keep our hearts healthy. Increasingly in that quest, some of us are turning to functional foods, in addition to eating right, exercising, and maintaining our weight.
According to most definitions, functional foods are foods or drinks that provide a health benefit beyond basic nutrition. Think milk with added vitamin D and orange juice boosted with calcium.
They’re foods fortified “with natural substances to make them work better than they would,” says Christine Gerbstadt, MD, RD, a physician and spokesperson for the American Dietetic Association. Heart-healthy added nutrients include substances like omega-3 fatty acids, plant sterols, and calcium.
It’s because of these beneficial nutrients, and the fact that many of us are troubled with high blood pressure and cholesterol, that we’re turning to fortified foods in growing numbers. The question is, can functional foods help?
Functional Foods: Focusing In
The pocketbook vote is already in on functional foods, with their popularity expected to more than double by 2009, when sales are predicted to reach $60 billion, say market researchers Information Resources, Inc.
While studies are still unravelling the secrets of how nutrients like omega-3 fatty acids and plant sterols and stanols help lower cholesterol, food manufacturers are rushing to add these and other nutrients to everything from tea to whole grain bread.
Stroll down almost any supermarket aisle and you’ll find dozens of foods that fall under the broad label “functional,” including:
- Bread & waffles
- Cereal
- Pasta
- Margarine
- Milk, yogurt, & cheese
- Eggs
- Soy
- Juice
- Tea
- Even pet food
Are extra nutrients boosting the nutrient profile of these foods in turn boosting our health? All of the health professionals WebMD spoke with answered with a very qualified yes.
“Functional foods, including whole foods and fortified, enriched, or enhanced foods, have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis, at effective levels,” says Gerbstadt. “There are many heart benefits to eating foods high in polyunsaturated fats, plant sterols, omega-3 fatty acids, and potassium.”
Others echo these sentiments, adding that there’s strong evidence for the health claims of some nutrients -- such as plant sterols and omega-3 fatty acids -- but weak, or non-existent evidence for others.
“Remember, manufacturers are trying to sell a product, and some of it makes more sense than others,” says Elaine Magee, MPH, RD, WebMD’s ‘Recipe Doctor,’ and author of Food Synergy.
For example, Whole-grain bread with added fiber will always be more diet-sensible than fizzy drinks laced with antioxidants, or chocolates pumped with omega-3s.
“You still need to look at the label and ask yourself, “Is this my best choice?” says
Heart-Healthy Nutrients Found in Functional Foods
The best choices, of course, differ from person to person. Which is why, along with a diet rich in whole foods, registered dietitian Susan Moores recommends treating functional foods like supplements, there to fill in gaps in your regular diet.
Typically, American adults are short on calcium, fiber, magnesium, potassium, and vitamins A (as carotenoids), C, and E, according to the 2005 Dietary Guidelines for Americans, issued every five years by the Department of Health and Human Services. Add to that our love affair with saturated fats, sugars, and salt, and many of us are on our way to -- or are already coping with -- high blood pressure, high cholesterol, diabetes, and obesity.
Though you can likely find functional foods enriched with just about any nutrient you choose, here are some of the key nutrients experts say boost heart health. You can find these ingredients in almost everything from eggs to margarine spreads.
Omega-3 Fatty Acids
Your heart loves omega-3 fatty acids for a host of reasons. Studies show that these healthy fats reduce incidents of cardiovascular disease and protect against heart attacks, sudden coronary death, and blood clots.
A diet rich in omega-3 fatty acids also helps lower blood pressure, triglycerides, and LDL (bad) cholesterol. And omega-3s increase HDL (good) cholesterol, and may boost the immune system, and reduce inflammation (a component of heart disease and strokes).
Among other things, “think of omega-3 fats as a bucket of water on the fire of inflammation,” suggests nutrition advisor David Grotto, RD, LDN, author of 101 Foods That Could Save Your Life.
Foods rich in Omega-3 fatty acids
You can find omega-3 fatty acids in foods such as salmon, walnuts, and flaxseed. A superstar in the functional food world, you can also find heart healthy omega-3s in dozens of items on your supermarket shelf, including eggs, breads, cereal, margarine, soy beverages, milk, and yogurt.
Plant Sterols and Stanols
While chemically similar to cholesterol, it turns out that plant sterols and stanols can reduce bad cholesterol in the blood by preventing its absorption. That may mean a reduced risk of coronary heart disease, the leading cause of death for American men and women. The American Heart Association recommends plant sterols and stanols for people with high cholesterol -- or those who’ve had a heart attack -- but not for the general well population until further study.
Foods rich in plant sterols and stanols
Most people can get adequate sterols and stanols naturally in nuts, seeds, many fruits, vegetables, and other plants. But if you have high cholesterol “you almost can’t get enough plant sterols in your diet by eating regular foods,” says Kerry Neville, MS, RD, a registered dietitian in Washington. “Functional foods in this regard can really help.” Look for plant sterols in functional foods like margarine spreads, fortified juices, and granola bars.
Calcium
Important in lowering blood pressure, calcium plays many roles in a heart-healthy diet. Calcium helps with regular heart beat, muscle contractions, and of course, bone strength.
"Women, and men too, don’t get enough calcium,” Neville tells WebMD. While most dairy is calcium-rich, there are many people who can’t, or don’t, enjoy it. That’s where supplements and fortified foods and drinks can help, Neville says.
Foods rich in calcium: Look for calcium in foods such as cheese, yogurt and milk, as well as dark leafy greens and sardines. When searching for calcium-boosted functional foods, look for 100% fruit juices, soy milk, waffles, and some breakfast cereals. Important in lowering blood pressure, calcium plays many roles in a heart-healthy diet. Calcium helps with regular heart beat, muscle contractions, and of course, bone strength.
Vitamin D
Vitamin D is a powerhouse nutrient, known to build strong bones, and thought to protect against some cancers, inflammation, diabetes, and perhaps even multiple sclerosis. Now research also suggests that too-low levels of calcium can play havoc with heart health, doubling risks of stroke, heart failure, and heart attack.
Foods rich in Vitamin D
You’ll find vitamin D in whole foods like catfish, sardines, salmon, tuna and egg yolks, while functional foods enriched with vitamin D include milk, yogurt, margarines, cereals and some fruit juices.
It’s worth noting that one of the best ways to get vitamin D isn’t through food or drink, but via sunshine. The human body is adept at making all or almost all the vitamin D it needs with as little as 10 to 15 minutes of sunscreen-free sun exposure on arms and face a few times a week. However, if you have dark skin, or live in places where sunshine is limited you may need far more sun than that. To find out if you’re getting enough vitamin D, talk with your doctor about getting tested.
Fiber
Fiber is another powerhouse nutrient for heart health. Along with a low-fat diet, soluble fiber -- the type that is absorbed by the body -- is associated with reducing LDL cholesterol and cardiovascular risk. Insoluble fiber -- the type that passes through the digestive system without getting absorbed by the body -- helps prevent or slow the progression of cardiovascular disease and aids digestion. Most fruits, vegetables, and whole grains contain both types of fiber.
Foods rich in fiber
You’ll find dozens of whole foods packed with fiber, including oats, oatmeal and barley, beans, peas, carrots, cabbage, and apples. Functional foods to look for include low-fat waffles, breads and yogurt, as well as soy milk and cereal.
A Healthy Heart and Functional Foods
So what’s the take-home message on a heart-healthy diet and functional foods? Many experts echo dietitian Susan Moores, who advises people to “lay the foundation…with whole foods, then weave in functional foods,” to help close nutrient gaps.
When added to a diet rich in produce and whole grains, and a lifestyle of weight maintenance and exercise, functional foods may be an easy way to help many of us get the nutrients we need to keep us going strong.
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