Dr. Lark: The Heart Healthy Diet

June 23, 2004

Heart Health

Foods That Help, Foods That Hurt

To follow a heart healthy

diet you may need to change the way you shop for and prepare food.

To begin with, your diet should be high in fiber, root and green

vegetables, fruit, and fish with less red meat, and canola and olive

oils with less saturated fat like butter. Plus, you’ll also need

to learn how to Eat Right for Your pH Type because your body’s

acid/alkaline balance is critical to your heart health. Here are

a few pointers to get you started:

Avoid red meats and dairy

Red meat converts to sulfuric acid and phosphoric acid in your body,

tipping the acid/alkaline balance into the red zone. Arachidonic

acid, a fatty acid derived primarily from red meat and dairy products,

contributes to blood clotting and clumping, which can lead to stroke

and heart disease. Instead of milk try rice milk and soy milk.

Go for soy

Try to eat 50 g of soy protein a day. Studies show that soy reduces

elevated cholesterol levels 10 percent.

Alcohol: Everything in moderation

There’s been a lot written about the benefits of drinking a glass

of wine to lower your cholesterol. And there is some evidence that

low to moderate alcohol consumption may reduce the risk of blood

clots in older individuals. But there is also evidence that excess

alcohol may contribute to cardiac disease. It decreases heart muscle

action and electrical conductivity and can, over time, lead to congestive

heart failure, cardiac arrhythmias, and cardiac enlargement. I recommend

drinking no more than 4 ounces of wine, 12 ounces of beer, or 1

ounce of hard liquor once or twice a week.

Find the Right Fats

Not all fats are created equal. The type of fats and the level of

antioxidants in your diet help determine how sticky your platelets

are. Saturated fats like butter, and food high in cholesterol, increase

platelet stickiness. But essential fatty acids (EFAs), which are

not produced by the body, relax and dilate the blood vessels, lower

triglyceride levels, and help prevent blood clots. People with the

lowest degree of coronary artery disease have the highest concentration

of omega-3 fatty acids, a form of EFAs found in mackerel, salmon

and halibut, and flaxseeds, pumpkinseeds, walnuts, soybeans, and

green leafy vegetables.

Omega-6 fatty acids are found in raw seeds and

nuts. Your body uses these acids to help relax your blood vessels

and improve your circulation. It also keeps your platelets from

sticking or clumping together which reduces your risk of having

a heart attack or stroke.

Flax is the Answer

Flax oil contains high levels of both types of essential fatty acid

and is great for dry skin. Flax oil is mildly estrogenic and can

attach itself to the estrogen receptors inside your cells. If you

are postmenopausal, this can provide a very important extra dietary

source of estrogen for you and it can also relieve some of the symptoms

of estrogen reduction.

Fiber, Fiber, Fiber

Your body uses fiber to bind to fat and then escorts the fat, or

cholesterol, out of your body. Vegetables like broccoli, whole grains,

and legumes are great sources of fiber. Fiber also makes you feel

full and decreases your appetite so you don’t overeat.

Go for garlic and ginger

Garlic and ginger prevent blood clotting, which reduces your risk

of strokes and heart attacks. They also help reduce cholesterol

levels. For cardiovascular disease prevention, eat several raw cloves

of garlic a day. If you can’t eat raw garlic, then cook with it,

or try a deodorized garlic substitute—as many as six capsules

of the herb may be used as a supplement. Take four capsules of ginger

a day, use it for food flavoring, or put a teaspoon of ginger in

a cup of boiling water as a tea (steep for 15 minutes).

Read More on Heart Health:

Getting Started

Assessing Your Heart Health

Different Gender, Different Symptoms

Quiz: What Is Your Risk of Heart Disease?

Keep it SIMPLE Heart tip — Fiber, Fiber, Fiber

Nutritional Therapies

Heart Healthy Nutrients

Foods That Help Your Heart, Foods That Hurt It

Mineral Deficiencies Lead to Heart Problems

Complementary Therapies

Flapping Wings Exercise

Think With Your Heart