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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, October 28, 2008 A diet that will win your heart By Dr. Elizabeth Smoots When it comes to your heart, small is big. Small dietary changes can make a really big difference in reducing your risk for heart disease. The leading cause of death in this country has been closely linked to unhealthy eating habits, based on a large body of research conducted over the last several decades. What can you do to eat more nutritiously? Adding more heart-healthy foods is a good place to start. Along with preventive-medicine expert Dr. Ted Ganiats, I'll make some suggestions about foods and food substances that can help foster a healthy heart. Ganiats is interim chairman of the Department of Family and Preventive Medicine at the University of California, San Diego. Omega-3 fats These essential fats are found in fatty fish such as salmon, mackerel and trout as well as in flaxseed, walnuts, beans and tofu. The American Heart Association recommends that adults eat a variety of fish at least twice a week. Plant sources such as flaxseeds contain a precursor to omega-3 fatty acids called alpha-linolenic acid. So far, evidence indicates this precursor may help reduce deaths from heart disease, but to a much lesser extent than eating fish. Studies have shown the omega-3 fats in fish have a number of health benefits. A diet supplying adequate amounts lowers blood pressure, discourages irregular heart beats, reduces harmful fats called triglycerides in the blood, and slows formation of artery-clogging plaque. Among people with heart disease, eating fish can help increase exercise capacity and reduce coronary artery re-blockage after angioplasty. In a study of more than 2,000 men who had recently suffered a heart attack, those assigned to eat more fish or take a fish oil supplement over a period of two years had a 30 percent reduction in the risk of dying for any reason. Nuts and seeds Nuts are packed full of healthy unsaturated fats as well as protein, magnesium, vitamin E, potassium and fiber. They also contain arginine, which your body converts to nitric oxide -- a substance known to open up blood vessels in the heart and inhibit blood clots. The plant sterols in nuts and seeds reduce cholesterol absorption in your intestine. This helps lower LDL (bad) cholesterol in the blood and improves the ratio of total cholesterol to HDL (good) cholesterol. The Food and Drug Administration allows the following claim for nuts: "Eating 1.5 ounces per day of nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk for heart disease." Included in the claim are nuts such as almonds, hazelnuts, peanuts, some pine nuts, pecans, pistachios and walnuts. Antioxidants Antioxidants prevent free radicals from oxidizing cholesterol; oxidized cholesterol is a main component of arterial plaque. A diet rich in antioxidant-containing foods has been linked to a reduced risk for cardiovascular disease. The AHA recommends eating vegetables and fruits that are deeply colored throughout since those plant foods typically contain the highest amounts of antioxidants. Flavonoids Also beneficial for your heart are flavonoids, a group of plant substances with antioxidant properties. Foods rich in flavonoids include dark chocolate, green and black tea, blueberries, onions, soy and red wine. If you don't drink alcohol regularly, however, don't start, says Ganiats. The potential harms may exceed the potential benefits. Supplements The AHA does not recommend using vitamin, mineral or herbal supplements to treat or prevent heart disease. Instead, it's best to eat vegetables, fruits, whole grains and low-fat dairy products to get the nutrients you need for a healthy heart. For more information: View heart-healthy recipes at www.americanheart.org/deliciousdecisions. Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider. © 2008 Elizabeth S. Smoots READER COMMENTS Be the first to comment. You must be a registered user and verify your e-mail address to post comments to blogs or articles on HeraldNet. To register, click here. To read other terms and conditions, click here. Log out

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