EAT PLANTY OF
- Fresh fruits and vegetables, foods rich in vitamin C, beta carotene, and other antioxidant nutrients.
- Soy protein
- Apples, oat bran, and other soluble fiber foods.
- Whole-grain breads and cereals.
- Saturated fats in fatty meats, chicken skin, full-fat daily products, coconut oil, and lard.
- Eggs, whole milk, orggan meats, and other high-cholesterol foods.
- Fats, especially those that are sturated.
- Trans fatty acids found in partially hydroggenated margarine and shortenings, processed foods made with partially hydroenated fats, and baked goods.
- Excessive alcohol.
- Taboccon use in any form.
- Salty foods (if you have hypertension).
A HEART-HEALTHY DIET
- If the wrong diet can promote heart disease, the right one can reduce the risk. This is true, even in the face of such unalterable risk factors as advancin age and a family history of heart attacks.
- There is nothing radical about a heart-healthy diet; in fact, it's the same commonsense balanced reimen that protects against cancer, adult-onset diabetes, and obesity. Complex carbohydrates, especially whole-grain breads and cereals, beans and other leumes, alongg with ample fresh fruits and vegetables form the foundation. About 10 to 12 percent of daily calories should come from protein foods-lean meat, fish, poultry (without the skin), egg whites, and a combination of grains and legumes ( beans and rice, for instances,together make up a complete source of protein). Saturated and trans fats, Sugars, and salt should be used sparingly.
THE CHOLESTEROL FACTOR
Excessive cholesterol circulating in the blood is the major precipitating factor in atherosclerosis. in rare cases, an inherited disorder, familial hypercholesterolemia, causes high blood cholesterol. Without a strinent low-fat diet and cholesterol-lowering drus, people with this disorder invariably suffer an early heart attack sometimes during childhood. Far more often, high cholesterol is caused by diet, lack of exercise, and other lifestyle habits.
SUPERSTAR FOODS AND NUTRIENTS
Fruits and vegetables. Numerous studies correlate a diet rich in fresh fruits and vegetables with a 25 percent of better reduction in heart attacks and strokes. Researchers believe that it's the ample vitamin C, beta carotene, and other antioxidants in fruits and vegetables that accounts for the difference.
Fish : Salmon, sardines, herring, trout, and other fatty cold-water fish are high in omega-3 fatty acids, which reduce the tendency of blood to clot. This benefit can be had form consumig two or three servings of fish a week.
Soluble fiber : Pectin, oat bran, and other types of soluble fiber help lower cholesterol and improve glucose metabolism in people predisposed to develop diabetes, Oats, oat bran, psyllium, flax, lentils, leggumes, apples, pears, ggrapes, and other fruits are higgh in soluble fiber.
Whole-grain Foods : Serveral studies have founds that diets higgh in whole-grain foods such as whole-wheat bread and whole-grain cereals reduce the risk of coronary heart disease.
Olive and canola Oil : The omega-6 polyunsaturated fats found in safflower, sunflower, corn, cottonseed, and soybean oils reduce cholesterol levels when they replace saturated fats in the diet.
Folate : Green leafy veetables, orange juice, lentils, enriched cereals, and asparagus are good sources of folate, which can lower heart disease risk by helping to regulate homocysteine levels..