Saturday, October 1, 2016

This Is Why Your Feet Hurt


Cold Feet, Many Culprits

If your toes are always cold, one reason could be poor blood flow -- a circulatory problem sometimes linked to smoking, high blood pressure, or heart disease. The nerve damage of uncontrolled diabetes can also make your feet feel cold. Other possible causes include hypothyroidism and anemia. A doctor can look for any underlying problems -- or let you know that you simply have cold feet.

Foot Pain

When feet ache after a long day, you might just curse your shoes. After all, eight out of 10 women say their shoes hurt. But pain that’s not due to sky-high heels may come from a stress fracture, a small crack in a bone. One possible cause: Exercise that was too intense, particularly high-impact sports like basketball and distance running. Also, weakened bones due to osteoporosis increases the risk.

Red, White, and Blue Toes

Raynaud’s disease can cause toes to turn white, then bluish, and then redden again and return to their natural tone. The cause is a sudden narrowing of the arteries, called vasospasms. Stress or changes in temperature can trigger vasospasms, which usually don’t lead to other health concerns. Raynaud’s may also be related to rheumatoid arthritis, Sj√∂gren’s disease, or thyroid problems.

Heel Pain

The most common cause of heel pain is plantar fasciitis, inflammation where this long ligament attaches to the heel bone. The pain may be sharpest when you first wake up and put pressure on the foot. Arthritis, excessive exercise, and poorly fitting shoes also can cause heel pain, as can tendonitis. Less common causes include a bone spur on the bottom of the heel, a bone infection, tumor, or fracture.

Dragging Your Feet

Sometimes the first sign of a problem is a change in the way you walk -- a wider gait or slight foot dragging. The cause may be the slow loss of normal sensation in your feet, brought on by peripheral nerve damage. About 30% of these cases are linked to diabetes. Nerve damage also can be due to infection, vitamin deficiency, and alcoholism. In many cases, no one knows what caused the nerve damage. Other possible causes for foot dragging include problems with the brain, spinal cord, or muscles.

Clubbed Toes

In clubbing, the shape of the toes (and often the fingers) changes. The nails are more rounded on top and curve downward. Lung disease is the most common underlying cause, but it also can be caused by heart disease, liver and digestive disorders, or certain infections. Sometimes, clubbing runs in families without any underlying disease.

Swollen Feet

This is usually a temporary nuisance caused by standing too long or a long flight -- especially if you are pregnant. In contrast, feet that stay swollen can be a sign of a serious medical condition. The cause may be poor circulation, a problem with the lymphatic system, or a blood clot. A kidney disorder or underactive thyroid can also cause swelling. If you have persistent swelling of your feet, see a physician.

Burning Feet

A burning sensation in the feet is common among diabetics with peripheral nerve damage. It can also be caused by a vitamin B deficiency, athlete’s foot, chronic kidney disease, poor circulation in the legs and feet (peripheral arterial disease), or hypothyroidism.

Sores That Don't Heal

Foot sores that will not heal are a major warning sign for diabetes. Diabetes can impair sensation in the feet, circulation, and normal wound healing, so even a blister can become a troublesome wound. Those sores also are prone to infection. Diabetics should wash and dry their feet and check them for any wounds every day. Slow-healing of sores also can be caused by poor circulation from conditions such as peripheral artery disease.

Pain in the Big Toe

Gout is a notorious cause of sudden pain in the big toe joint, along with redness and swelling (seen here). Osteoarthritis is another culprit that causes pain and swelling. If the joint is rigid, it may be hallux rigidus, a complication of arthritis where a bone spur develops. Finally, turf toe is an ailment of athletes, particularly those who play on hard surfaces. It's caused by an injury to ligaments surrounding the joint.

Pain in the Smaller Toes

If you feel like you're walking on a marble, or if pain burns in the ball of your foot and radiates to the toes, you may have Morton’s neuroma, a thickening of tissue around a nerve, usually between the third and fourth toes. It is eight to 10 times more common in women than in men. It is caused by injury or too much pressure on the toes.

Itchy Feet

Itchy, scaly skin may be athlete’s foot, a common fungal infection. A reaction to chemicals or skin care products -- called contact dermatitis -- can cause itching, too, along with redness and dry patches. If the skin on itchy feet is thick and pimple-like, it may be psoriasis, an over-reaction of the immune system. Medicated creams can relieve the symptoms.

Claw Toe

This foot deformity can be caused by shoes that are tight and pinch your toes or by a disease that damages nerves, such as diabetes, alcoholism, or other neurological disorder. Your toes will be bent upward as they extend from the ball of the foot, then downward from the middle joint, resembling a claw. They may respond to stretching and exercises of the toes or you may need special shoes or even surgery.

Foot Spasms

A sudden, sharp pain in the foot is the hallmark of a muscle spasm or cramp, which can last many minutes. Overwork and muscle fatigue are common causes. Other causes include poor circulation, dehydration, or imbalances in potassium, magnesium, calcium, or vitamin D levels in the body. The changing hormone levels of pregnancy or thyroid disorders may play a role. If spasms are frequent or severe, see a doctor. Strengthening exercises can help with muscle fatigue.

Dark Spot on the Foot

We associate skin cancer with the sun, so we’re not as likely to check our feet for unusual spots. However, a melanoma, the most dangerous form of skin cancer, can develop in areas that are not regularly exposed to the sun. Melanoma can even appear beneath the nail, where it might look like a black spot.

Yellow Toenails

Your toenails tell a lot about your overall health. A fungal infection often causes thickened yellow toenails. Thick, yellow nails also can be a sign of an underlying disease, including lymphedema (swelling related to the lymphatic system), lung problems, psoriasis, or rheumatoid arthritis.

Spoon-shaped Toenails

Sometimes an injury to the nail or frequent exposure to petroleum-based solvents can create a concave, spoon-like shape. However, iron deficiency also can cause this unusual shape.

White Nails

Injury to the nail or illness anywhere in the body can cause white areas in the nails. If part or all of a nail separates from the nail bed (shown here), it can appear white -- and may be due to an injury, nail infection, or psoriasis. If the nail is intact and most of it is white, it can sometimes be a sign of a more serious condition including liver disease, congestive heart failure, or kidney disease. Talk with your health care team about any concerns.

Pitting of the Nails

Pitting, or punctured-looking depressions in the surface of the nail, is caused by a disruption in the growth of the nail at the nail plate. It affects as many as half of people with psoriasis.

Inspirational Quote for October 1, 2016

“A negative mind will never give you a positive life.”

How could it? If your mind is filled with negative thoughts that prevent you from following your dreams, applying for that brilliant job opportunity, striking up a conversation with someone you want to get to know, etc., who do you think is to blame? You, of course! Once you’ve established a negative thought pattern the only person who can take action to change it to positive is you so what are you waiting for? Flick your “switch” to positive and see how the world responds? Positive attracts positive so think positive for long enough and it will become your mind-set so there will be no stopping you then. Look out world!

by CathiBew.co.uk

Friday, September 30, 2016

Inspirational Quote for September 30, 2016

“The cave you fear to enter holds the treasure you seek.”

All of us have been afraid at times so fear is not a stranger. It may have prevented us from doing something that wasn’t in our best interest but, on the other hand, it may also have stopped us from experiencing something wonderful. The trick is to know which is which. We’ve all felt the fear that makes our heart beat a little faster and presses our “fight or flight” button, usually before doing something that makes us nervous, or meeting someone that we’re unsure of. However, trust that the fear is saying it’s okay to be a bit afraid as it will keep you alert and on your toes, but NEVER let it stop you from doing something that may be the greatest experience of your life, or meeting someone who could prove to be the key to your future happiness.

by CathiBew.co.uk

The Man Who Transformed a Wasteland

For years, Jonathan Bergman was bothered by the sight of a neglected piece of property across the street from his office. It was a wasteland -- overgrown, ugly, trash-strewn, unloved. In the middle of it was a huge slab of cement covered in graffiti. He wondered to himself why no one had done anything about it. One day, he approached a man he saw looking at the land; they were both bothered by the sight. Then the man said, "How about getting it for the community?" And so the acquisition and transformation efforts began. But the path to what ended up as the "World Peace Garden" was far from straight. This is the story of Jonathan Bergman, who found for every setback an unexpected solution, who discovered peace while gardening, who created a space for his community with his neighbors, who became the change he wished to see, who brought to light that we all have wastelands we can transform.


--by Margaret O'Keefe



Mahatma Ghandi once said “be the change that you want to see in the world”. This week Margaret OKeeffe meets an inspirational businessman who has used obstacles as a means to create positive change for himself and his community.

“In the midst of winter, I found there was, within me, an invincible summer. And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger – something better, pushing right back. " - Albert Camus

I have walked in the semi-wilderness of Hampstead Heath in London for many years. One of the roads I use to enter the heath starts at the exit of a train station. In 2008 a large strip of wasteland leaned behind it looking down towards the tracks. It was filled with rubbish and featured a hideous slab of concrete with graffiti smack in the middle. On the odd occasion after forgetting to avoid it I would ask myself why ‘nobody had done anything’. And, like many others I would continue to walk past with a righteous sense of indignation. Earlier this year I had a meeting near the station. As I prepared to avert my gaze what I saw from the corner of my eye made my jaw drop.

The wasteland filled with rubbish and a slab of concrete with graffiti.
We each have a wasteland of some kind or other to deal with whether real or metaphorical.

In the place of a trashed wasteland I was stunned to see an abundance of tulips, daffodils, roses, camellias, a pond, exquisite wooden perches and a beautifully landscaped area perfect for small gatherings. A sign attached to the railings with ‘Welcome to the World Peace Garden’ beckoned me in. A little girl was skipping through one of the paths as her mother walked above at street level. Chimes tinkled overhead and I soon found myself sitting next to a tree with branches filled with little paper tags flickering in the breeze. Each carried a handwritten wish about ‘what I want  the world to be like when I grow up’. I later found out they had been attached by children from 3 local schools and that this was the ‘Tree of Hope’. I had to tear myself away.

As I was leaving I saw a man I had occasionally seen in the area and asked “do you know who is responsible for this magical place?” Jonathan Bergman gave me a knowing smile and said ‘yes – me, with the help of many others.’

Jonathan, now an estate agent, was formerly a stage actor for 20 years. The former wasteland was directly across from his office. He saw it everyday as I had, like an ugly blot on the landscape. Then one day he joined a man who was leaning over the railings looking down at the rubbish. Jonathan said “it’s horrible isn’t it”. They both stood there shaking their heads. Then the other man said “how about getting it for the community?.” Jonathan initially thought it was a crazy idea but somehow the seed got planted. “I tried to acquire the land for nothing – not surprisingly that didn’t work” (he laughs).

It was owned by a property company. The freehold was sold to a residents’ block and the lease was too short to interest some potential contributors. “I was originally given permission to tidy it up but it was rat infested and there were things I wanted to change.” After 3 years of negotiating with owners and local councillors Jonathan bought it with the help of 4 others for £25k. Dr Chhaganbhai the owner of a local health shop called Mistry came forward ‘like a dream’ to help finance the completion.

They set up a charity and decided to enlist the help of an architect and conceptual designer. A vertical garden screen and tree walk were proposed. After obtaining planning permission and presenting the idea to the local council many local residents were against the design. Despite having looked at the same rubbish tip (which had been deserted for over 100 years) they complained bitterly and actually rallied against the project. As the months rolled by, the opposition became considerable.

The original design got rejected and there were all sorts of objections over a further two year period. “They wanted a natural garden not a tree walk.” Jonathan and his partners almost gave up.

Copy of World Peace Garden CamdenThen one Sunday, Jonathan decided to pick up the trash. ‘I simply had got sick and tired of looking at this strip of land with people throwing rubbish on it.” A local resident and Buddhist called Nick Evans arrived with a pickaxe one morning saying ‘I just bought this pickaxe and I’d like to try it out’. Later, Tony Panayiouto a horticulturalist /landscaper (and Buddhist from another tradition!) stopped by and said “do you want a hand?”

Then the Heath Hands Society came for a day to do a major clean-up. It turned out that the original man at the railings (Michael Wardle) is a civil engineer and designer. He offered to cover the concrete with wood, create steps and build a platform which is now used for music recitals, poetry readings, yoga and multiple other gatherings.

music+drawing“People started to chip in and gave us furniture. It was a completely organic process. We worked the land doing stuff that didn’t require permission. And from this opposition we created this beautiful garden. If not for the opposition it wouldn’t be what it is today.”

Despite the beauty of the garden, what resonates most for Jonathan is the fact that it brings people together. He mentions the different sorts of people who visit the garden: ”residents, doctors, poets, patients, musicians, people who play chess, carers, artists, meditators, shopkeepers, people who practise Qi Gong, a brass band, members of local churches and synagogues, school children…”

When a colleague suggested they change the name from Peace Garden to “World Peace Garden’ Jonathan thought it ridiculously ambitious. Yet, after agreeing on the name, the United Nations Association donated £6000 to the project in support of harmony & understanding.

The garden has become a sanctuary and inspirational meeting place for people of many beliefs. It also provides a marvellous opportunity for neighbours to come together on small projects to support the upkeep of the place. Artist & speaker Eva Schloss (Anne Frank’s step sister) planted a Cherry blossom tree and spoke to children in the garden about life in the camps and her relationship with Anne. Now on Mitzvah Day sometimes as many as 60 volunteers from a variety of faiths arrive to plant & clear alongside local residents.

chess2-768x576More recently Transport For London (TFL) asked if the people involved with the World Peace Garden could help co-create an ‘Energy Garden’ at the train station. The ambition is to make it look like an extension of Hampstead Heath itself. It is to be run by TFL along with Groundwork. Their aim is help 50 train stations go green with plants (both edible and ornamental). Groundwork will link with local schools and people in the community will be invited in to plant vegetables.

I asked Jonathan why he stuck with the project in the early years despite all the odds. He admits it was very tough for a while “of course I had second thoughts but I thrive on challenge and not doing anything about something doesn’t make it go away!’’.

He remembers one particular afternoon in the early days when bags of wood chips were delivered to him in the pouring rain. A few guys were drinking pints in the pub across the street and guffawing about the prospect of Jonathan getting drenched while laying down the chips across the ground. “The more they laughed the more I shovelled”. He says that caring for this garden has transformed his life.

“On a Sunday morning it’s like working in a monastery garden. I’ve learned a lot from digging and watering. It’s a great meditation that brings out the best in myself and other people.” Today he acknowledges that it wasn’t just a noble fight to beautify a wasteland. Looking back he sees that it was actually a personal development process that allowed him to confront his own demons.

’It was a different kind of journey. I was the one fighting. I needed peace. I now realise I can change me but I can’t change you. In the course of this gardening thing I learned that being directly hands on I learned about myself. I’ve become a better human being. When I am internally better then that has a knock on effect on others. In the end, I and the community co-created something we all love.”

The ultimate aim is to inspire the creation of peace gardens anywhere so that communities can come together: small, manageable places where people can come and ease the strife of everyday life.

We each have a wasteland of some kind or other to deal with whether real or metaphorical. What strikes me about Jonathan’s rather heroic story is the immense power of persistence in the face of adversity. Ghandi is often quoted as saying ‘be the change you want to see’. It has become such a common leadership refrain many of us forget its intrinsic meaning.

GardenMG_8500Jonathan intuitively got the fact that a fight for the original garden design was not going to create peace for himself or others. He did what he could and little by little, as the external (and internal) rubbish got cleared and seeds got planted, he came into more harmony with himself. As he worked on his own peace of mind this got reflected in that garden and others got inspired to join him as a result.

Every leadership journey has its challenges. For me this serves as a reminder to see obstacles as fuel for raising the bar towards something better. Or, as Jonathan says, when the going gets tough just keep shoveling! Sooner or later we may be surprised and perhaps even astonished by how much light we can create from darkness.

In the age of disruption that we live in I can’t think of a better time to reflect on the ethos of what Jonathan’s charity stands for:

The World Peace Garden Camden is an opportunity to briefly step outside our busy lives and think about a world in which respect for life and the pursuit of peace in every aspect, makes more sense than emphasizing divisions between peoples and going to war.

worldpeacegardencamden.org

Thursday, September 29, 2016

How Sleep Apnea Harms Your Health


Sleep Apnea Is Just Snoring

Myth. Snoring can be a symptom of the sleep disorder, but there's a big difference between the two. People with the condition actually stop breathing up to 400 times throughout the night. These pauses last 10 to 30 seconds, and they're usually followed by a snort when breathing starts again. This breaks your sleep cycle and can leave you tired during the day.

Sleep Apnea Is No Big Deal

Myth. All those breaks in sleep take a toll on your body and mind. When the condition goes untreated, it's been linked to job-related injuries, car accidents, heart attacks, and strokes.

It Blocks Your Breathing

Fact. The most common type of the disorder is obstructive sleep apnea, or OSA. It happens when your tongue, tonsils, or other tissues in the back of the throat block your airway. When you try to breathe in, the air can't get through. Central sleep apnea is less common than OSA. It means the brain doesn't always signal the body to breathe when it should.

Only Older People Get It

Myth. Doctors estimate that more than 18 million Americans have sleep apnea. It's more common after age 40, but it can affect people of all ages. You're more likely to have the condition if you're overweight, a man, African-American, or Latino. The disorder also tends to run in families.

Alcohol Will Help You Sleep

Myth. A nightcap may make you drowsy, but it won't help you get the quality rest you need. Alcohol relaxes the muscles in the back of your throat. That makes it easier for the airway to become blocked in people with sleep apnea. Sleeping pills have the same effect.

Sleep Apnea Is Rare in Kids

Myth. OSA is common in children, affecting as many as 1 in 10. In most cases, the symptoms are mild, and the child eventually outgrows it. But some may start to have behavior troubles or serious medical problems because of it.

Losing Weight Can Help

Fact. You can make sleep apnea symptoms better when you shed even a small percentage of your body weight. If you're carrying around extra pounds, talk to your doctor about starting a weight loss program. It also helps to quit smoking, so ask about treatments that can help.

Lying on Your Side Can Help

Fact. If you sleep on your back, gravity can pull the tissues in the throat down, where they're more likely to block your airway. Sleep on your side instead to open your throat. Certain pillows can help keep you on your side. Some people even go to bed in shirts with tennis balls sewn onto the back.

A Mouthpiece Might Work, Too

Fact. A dentist or orthodontist can fit you with a mouthpiece or oral appliance to ease mild sleep apnea. The device is custom-made for you, and it adjusts the position of your lower jaw and tongue. You put it in at bedtime to help keep your airway open while you sleep.

CPAP Is an Effective Treatment

Fact. It stands for continuous positive airway pressure. A CPAP machine blows a steady stream of air into your airway. You can adjust the flow until it's strong enough to keep your airway open while you sleep. It's the most common treatment for adults with moderate to severe OSA.

Surgery Is the Surest Way to Fix Apnea

Myth. For some people, an operation may be able to cure OSA. A good example is a child with large tonsils that block her airway. Doctors can remove the tonsils to solve the problem. Some adults can improve their symptoms with surgery to shrink or stiffen floppy tissues. But that's not a good choice for everyone. Talk to your doctor about the pros and cons of an operation before you go that route.

8 Supplements That Are Good for Your Gut


Probiotics: Friendly Bacteria

Probiotics contain living organisms -- mainly bacteria and one type of yeast. These resemble good bacteria in the gut that help with digestion. The supplements are used to treat certain GI problems and for general digestive health. Some types of probiotics may provide relief from diarrhea and may also relieve symptoms of irritable bowel syndrome (IBS). Consider adding them to malted milk or yogurt.

DGL (Licorice): Cooling Heartburn

Licorice has long been used to treat symptoms of indigestion like heartburn and acid reflux. These uses aren't backed by scientific evidence, though. In its unpurified form, licorice can also have side effects, including contributing to high blood pressure in some people. DGL is a specific extract of licorice with a certain chemical removed, and it doesn't seem to have as many side effects. Still, pregnant women should not take DGL -- or any other supplement -- without consulting their doctor.

Peppermint Oil: To Ease IBS

While the jury's still out, several studies suggest that peppermint oil may lessen pain and bloating that comes with IBS. Enteric-coated capsules of it don't dissolve in the stomach. They pass through to the small and large intestines, where the oil is released. In small doses, peppermint oil appears to be safe.

Chamomile: More Than a Soothing Tea

Chamomile is widely used for multiple ailments. Naturalists have tried chamomile in an effort to treat digestive problems such as upset stomach, colic, and nausea, as well as anxiety and insomnia. People with some plant allergies like ragweed, though, could possibly have an allergic reaction to chamomile. Always discuss your use of any supplement with your doctor.

Ginger: Comfort for the Stomach

Asian medicine uses ginger to treat stomachaches. In the West, ginger is used to relieve nausea and vomiting during pregnancy. Ginger is available as a powder, in capsules or tablets, or as freshly cut root. It's generally considered safe when taken in small doses -- 1 to 2 grams per day.

L-Glutamine: The Intestinal Helper

Glutamine is found naturally in your body; it supports the intestines and other organs. Some experts believe that the supplement L-glutamine may help relieve diarrhea induced by surgery, infections, or stress. It may help some people better absorb nutrients. That includes people with too much unfriendly bacteria in their digestive tracts, people who are taking cancer drugs, and people who've had part of their intestines removed. But more research is needed.

Psyllium: Fiber for Constipation

Psyllium is used as an ingredient in bulk laxatives. Because of its high fiber content, it's able to absorb water in the intestines. That makes the stool bulky and easier to pass. It's important when treating constipation to drink plenty of fluids. This helps you avoid dehydration or a worse case of constipation. People allergic to English plantain pollen, grass pollen, or melon could have a serious allergic reaction when taking psyllium.

Artichoke: Relief of Stomach Upset

Artichoke leaf extract may relieve symptoms of indigestion. When used daily, the extract seems to lessen nausea, vomiting, gas, and abdominal pain. It also might help treat IBS and reduce cramps and abdominal pain. The extract has no known interactions with drugs. But it can cause allergic reactions in people who are allergic to ragweed and related pollens.

Check With Your Doctor First

Dietary supplements are not strictly regulated by the FDA. That means there is no guarantee of their quality, effectiveness, or safety. It's important to always read the labels. It's also important to talk with your doctor before starting any new supplement. That's especially true if you're pregnant, have an existing medical condition, or are taking other drugs, herbs, or supplements.

11 Best Ways to Feed Your Heart


Fiber

Oatmeal and bran cereals are a heart-healthy way to start your day. They've got soluble fiber, which helps lower your LDL 'bad' cholesterol.

Other good sources are beans and whole grains like barley. You can also get it as a supplement, like psyllium, but a diet that's got lots of fiber is best.

Sterols And Stanols

You find these nutrients in some fruits, veggies, nuts, and seeds. They block your body from absorbing cholesterol. Almonds, peanuts, olive oil, and Brussels sprouts are good choices.

Also look for foods that have sterols and stanols added in, like margarine, orange juice, and yogurt. Supplements could be a helpful way to lower your cholesterol, but check with your doctor.

Garlic

When you spice up your food, you might also protect your heart. People have used garlic as medicine for centuries, and studies on supplements show it may have benefits for your blood pressure and cholesterol levels. Talk to your doctor before you try any pills, since it may raise your risk of bleeding and interfere with meds you take.

Vitamin D

It plays a role in keeping your heart healthy, but there are few foods that have it. Salmon and tuna are some of them. You can also find it in "fortified" milk and orange juice that has vitamin D added in. Researchers are still studying its uses and whether supplements can help. Take them if your doctor recommends it.

Omega-3 Fatty Acids

They help keep your arteries clear, put your blood pressure on an even keel, and curb your triglycerides, which are fats in your blood that can raise your heart risk. A great way to get this nutrient is to eat fatty fish like salmon or mackerel twice a week. If your doctor says you need more omega-3s, try fish oil pills, but be sure to ask about how much to take.

Green Tea

Drink up if you want to lower your risk of heart disease and stroke. Research suggests that chemicals in it called catechins may lower your cholesterol. If you're not a fan of this brew, it also comes in capsule form, but ask your doctor first.

Lycopene

You'll get this chemical when you eat tomatoes, whether fresh or cooked in a sauce. Studies suggest it cuts your risk of heart disease, although exactly how it works isn't clear. You can buy it as a supplement, but researchers believe you're better off if you get it from foods.

Pectin

Fruits such as apples and strawberries have this type of soluble fiber, which helps lower your LDL cholesterol. Although you can also take it as a supplement, health experts say food is best.

Soy

Tweak your diet and add foods made from this plant in the pea family. Some choices are edamame, soy milk, and tofu. They'll help your heart if you eat them instead of meat that's high in fat.

Pomegranate

This fruit is a powerful antioxidant that can help keep your arteries clear and protect your heart. Some folks love its tart flavor, but if it's not for you and you want to take a supplement, check with your doctor. Pills don't mix well with some medicines.

Folate

Eat foods with this nutrient and you may cut your risk of heart disease and heart attack. You've got lots to choose from. Try dark leafy greens like spinach, or eat lentils, lima beans, and asparagus. It comes as a supplement, but the American Heart Association says a diet with lots of folate-rich foods is the right way to go.