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Health Page 2

The research is also indicating that intake of monounsaturated fats from foods such as olive oil, avocados, almonds, can be beneficial in reducing your chances of a heart attack or stroke. This was confirmed by Harvard researcher, M. Gillman, M.D., in his review of the Framingham Heart Study.

Eating cooked tomatoes, in tomato sauce or other cooked forms, has the potential to reduce heart disease, according to a recent study by European researchers (1998). It appears that people who suffered heart attacks have much lower levels of the anti-oxidant lycopene than non heart attack victims.

Eating calcium rich foods or drinking a glass of cold nonfat milk at meals may be able to reduce the amount of saturated fat the body can absorb in a meal. Calcium binds with fat molecules and help flush it out through the intestines (Christa Henson Ph.D, Oklahoma St. Univ.).

Results of a study showed that those who had too much homocysteine and low levels of folacin (folic acid) were twice as likely have arteries that were clogged at least 25% (NEJM, 1995). If you have a diet rich in fruits, vegetables, legumes and whole grains, you should be getting enough of folacin (folic-acid) in your diet.

Sugar and fat in the diet will raise triglycerides. Insulin produced to process sugar will store harmful triglycerides in your body. Reduce coronary risk by eating a low sugar as well as a low fat diet.

The high fat, high sugar, high salt and high carbohydrate diet the average American eats today has led to the current "obesity epidemic" in our society. The ever rising estimate of the number of premature deaths from heart attacks caused by obesity is staggering.

A high sugar diet may be as dangerous to the heart as a high fat diet. Sugar is a major contributor to blood vessel deterioration. The average American consumes more than 150 pounds of sugar annually. The human body is not set up for eating this large amount of sugar average Americans are eating today. Some sugar comes from unlikely sources. Limit "underground" vegetables (i.e. potatoes, carrots, beets) to 1 daily serving; high glycemic fruits and fruit juices; "refined" and "enriched" processed white flour products - all are high in sugar content!

Sugar may be as big a villain in raising blood pressures as salt, (H. Preuss, M.D., of Georgetown U.). Heavy consumption of sugar induces salt and water retention. His study revealed that blood fats went up significantly when diets were laden with processed foods and sugar. A high sugar diet is not sweet to the heart.

"An apple a day keeps the doctor away". Research shows that eating 2 to 3 apples a day may lower cholesterol. Studies show that the LDL (bad cholesterol) dropped while the HDL (good cholesterol) went up. Researchers believe that the pectin in the apples is one of main reasons why total cholesterol was decreased. Much of the pectin the apple is in the peel (skin). Pectin through research has been found to be effective in lowering serum cholesterol, triglycerides, and blood sugars. Apples are also a good source of thiamine (vitamin B1) needed to help brain function.

Oatmeal is another good heart food to start the day. It is packed with many essential nutrients such as calcium, iron, potassium, magnesium and vitamins B1, B2, B3 and E. Look for and purchase foods displaying the "Healthy Heart Seal" on food packages.

Some "heart foods" to consider eating more often are:

With all of this you need to maintain your normal weight by watching your calorie intake, and getting plenty of exercise.

Foods not kind to the heart to consider avoiding are:

People often wait until too late to take nutritional steps to ensure good health. Snacks, "fast" foods, processed foods, prepackaged foods and other convenience foods are probably the biggest challenge to a healthier diet.

The American Heart Association recommends a "balanced diet" and advertises "When eaten on a regular basis as part of a low-fat, low-cholesterol diet, soluble fiber has been shown to help lower cholesterol." People should eat 25-35 grams of water soluble dietary fiber each day. Elderly people have higher fiber requirements, but even middle-aged people should consider taking a quality fiber supplement every two or three days to be certain they are getting 25-35 grams of fiber daily. The "New Pyramid Diet" guidelines will meet that fiber requirement or consider taking a quality fiber supplement daily. If you are not following the "New Pyramid Diet" then consider taking a daily fiber supplement.

Ample levels of water soluble dietary fiber have been shown not only to lower risks of heart disease, but studies show it reduces the risk of colon cancer, intestinal polyps (which may develop into cancer), diverticulosis, prevent hemorroids and alleviate constipation. Water soluble dietary fibers are thought to control certain diabetes and, when part of the "New Pyramid Diet Weight Loss Program" helps control hunger.

Water soluble dietary fibers are found in:
Oat bran
Pectin (peels of many fruits especially apples and grapes)
Psyllium husk
Acacia
Guar Gum
Locust Bean Gum

Water soluble dietary fiber adds few calories to the diet, though consumers are advised to study the label to obtain a high fiber supplement that is from multiple fiber sources, low calorie and contains no saturated fat. Fiber has been proven valuable in the prevention and treatment of appendicitis, breast cancer, high cholesterol, gallstones, hiatus hernia, hypertension, stroke, prostate cancer, irritable bowel syndrome, varicose veins and certain menstruation problems.

Vitamin E
Vitamin C
Selenium
These are important anti-oxidants in any diet.

Oxidants (better known as "free radicals") have been linked to heart disease, high blood pressure, atherosclerosis, certain cancers, cataracts, aging, asthma, pancreatitis, Parkinson's disease and stroke to begin a list. "Free radicals" are unstable molecules that were described in a UCLA conference on aging as "grenades exploding inside normal cells". "Free radicals" enter the body from tobacco smoke, air pollution, pesticides (especially in/on food), anesthetics, organic solvents, radiation and certain medications.

The anti-oxidants listed above are vitamins that act with minerals and other agents to help neutralize "free radicals" before they harm body cells. The body is unable to manufacture anti-oxidants, they come from the diet.

Chromium
Magnesium
Calcium

These are minerals essential to proper metabolism and maintaining a healthy cardiovascular system.
Chromium deficiency may cause insulin resistance, impaired glucose intolerance and hyperlipidemia.
Magnesium deficiency may lead to coronary arteriosclerosis. Studies confirm that the lower blood magnesium level the more severe coronary artery disease.
Calcium dificiency has been linked to arteriosclerosis and hypertension, especially as one ages.

Herbs can easily be included into any diet. Herbs that have been found to improve cardiovascular health are:
Citrium
Garlic (Allium)
Ginkgo Biloba
Rosmarinus (from rosemary leaves)
Gentiana
Crataegus
Capsicum
Gugulipid
Triphala
Terminalia
Leonuris Cardiaca (from Motherwort)
Fenugreek seeds (contain Trigonella)