Posted on: 25.02.2023 Posted by: Drlark Comments: 0

April 29, 2004


Heart Health

Keep it SIMPLE Heart Health Tip

Fiber, Fiber, Fiber

I cannot stress enough how

important it is to increase fiber in your diet. Fiber reduces not

only LDL cholesterol, but doesn’t significantly lower HDL cholesterol

levels. How does fiber accomplish all this? It binds with fat and

cholesterol in your intestines, speeds them through your digestive

tract, then escorts them out of your body.

In fact, dozens of studies have shown that modifying

your overall diet is more effective in preventing recurring heart

attacks than using aspirin is; in particular, a low-fat, vegetarian

diet consisting of 20 to 30 percent fat, 20 to 30 percent protein,

and 50 to 60 percent complex carbohydrates. I recommend getting

the majority of your fat from heart healthy omega-3 fatty acids

found in foods such as walnuts, olive oil, and flaxseed. I also

suggest that the majority of your protein come from soybean products

or cold water fish, such as salmon or mackerel. Additionally, the

best sources for carbohydrates are whole grains, legumes, fruits,

and vegetables.

A modified Mediterranean diet puts all these

elements together. You can eat more whole grains, more root vegetables,

more green vegetables, more fish, have whole, fresh fruit every

day, use canola or olive oil for cooking, and garlic and onions

for flavoring, and see a significant reduction in your risk of death

from heart disease.

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




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