Good foods can benefit your heart
January 23, 2005
Know what to eat, not just what to avoid, to prevent
heart disease
IN THE PAST, if you had a heart attack or a stroke,
your doctor or dietitian would tell you what not to
eat. Nowadays, they're also likely to tell you what
to add to your diet.
It's exciting to know that treating heart disease means
more than just limiting our intake of saturated fat.
We used to look at the heart and veins as if they were
plumbing: Eating fat and cholesterol clogged the pipes
and caused heart attacks or strokes. But half the people
with heart attacks and strokes have normal levels of
blood cholesterol, so researchers looked for other culprits.
They found that inflammation and clotting problems
are accessories to the crime.
What's intriguing is that inflammation and clotting
also are linked to excessive blood sugar and diabetes.
Nearly one-quarter of Americans have pre-diabetes, meaning
their blood sugars are higher than normal. This condition
is associated with an increased risk of heart and kidney
disease.
Sometimes, you can tell people are at risk for diabetes
because they have a bit of a pot belly. Abdominal fat
seems to interfere with blood-sugar control, and a high
waist-to-hip ratio is linked to increased risk for diabetes,
heart disease and kidney disease, even with normal cholesterol
levels.
Being physically active and eating high-fiber foods
are associated with stopping pre-diabetes from turning
into full-blown diabetes.
So the foods we eat to prevent heart attacks and strokes
also may reduce the risk of diabetes and cancer.
Fill your plate, help your heart
Older advice for heart disease focused on avoiding saturated
fat found in meats and butter to reduce blood cholesterol.
New advice, which not only helps cholesterol but also
reduces inflammation and clotting, focuses on avoiding
foods and drinks containing sugar, trans fats and saturated
fats.
New advice also encourages eating more fish, olive
oil, beans, peas, lentils, nuts, whole grains, green
and black tea, fruits and vegetables, plus foods rich
in vitamins C and E.
These foods seem to help keep blood sugar at normal
levels, and to reduce natural chemicals that cause inflammation
and clotting, according to extensive research reviewed
by dietitian Rick Weissinger with Integrated Health
Seminars.
Turning research into menus
These heart-healthy foods are found in the DASH eating
plan, which I have been recommending for years, as well
as the American Institute for Cancer Research's New
American Plate plan. Traditional diets of the Mediterranean
countries, Asia and Latin America also tend to be lower
in meats and higher in fiber and fruits and vegetables.
Light drinking also may be helpful for some people,
for example, up to one glass of red wine per day for
women and no more than two glasses for men. Alcohol
can decrease inflammation and raise the good HDL cholesterol
levels, but you shouldn't start drinking if you don't
already enjoy it. Too much alcohol can raise triglycerides,
blood pressure, and the risk of certain cancers, not
to mention alcoholism.
Alcohol interacts with many medicines, so it's best
to check with your physician about drinking wine.
New dietary guidelines for Americans emphasize the
importance of regular physical activity. At least a
half-hour per day of walking, running, swimming, dancing,
gardening or other activities is linked to a slimmer
waist and lower levels of cholesterol and C-reactive
protein, and more importantly to lower risks of heart
attacks, stroke, diabetes and cancer.
So eat, drink and be active!
Source:www.fredericksburg.com
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