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April 29, 2004 |
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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 Different Gender, Different Symptoms Quiz: What Is Your Risk of Heart Disease? Keep it SIMPLE Heart tip Fiber, Fiber, Fiber
Nutritional Therapies Foods That Help Your Heart, Foods That Hurt It Mineral Deficiencies Lead to Heart Problems Complementary Therapies
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