The key to reducing
heart disease and stroke is the restriction of two types of fat:
saturated fat and trans-fatty acids. There
is no debate in the research that you need to keep down the intake of saturated
animal fat (avoiding meat that is less than 97% fat free) and avoid intake
of animal fats from milk, cheese and butter. This is what is so risky about those popular low-carbohydrate/high protein (meats & dairy) diets. The research is definite about
the need to eliminate trans-fatty acids or partially hydrogenated fats
normally found in all fried foods, margarine, most commercial salad oils and most baked goods.
The research is also
indicating that intake of monounsaturated fats from foods such as olive
oil, avocados, almonds, can be beneficial in reducing your chances of a
heart attack or stroke. This was confirmed by Harvard researcher, M. Gillman,
M.D., in his review of the Framingham Heart Study.
Eating cooked tomatoes,
in tomato sauce or other cooked forms, has the potential to reduce heart
disease, according to a recent study by European researchers (1998). It
appears that people who suffered heart attacks have much lower levels of
the anti-oxidant lycopene than non heart attack victims.
THERE ARE HEART HEALTHY FATS!
Eliminating all fats from one's diet as some "fad" diets unwisely recommend can be harmful. Our bodies require certain fats found in healthful foods such as fish, flaxseed oil, olive oil, avocados, nuts, and seeds for normal cell, tissue, gland and organ function. These are the essential fatty acids (EFAs) better known as Omega-3 and Omega-6 fatty acids. Otherwise, certain "fad" diets are right: avoid artery-clogging, inflammatory saturated fat as found in cheeseburgers and trans fats as found in French fries. Also avoid oils damaged by industrial processing, such as cooking oils and oils damaged by overheating in food preparation in the home by frying, deep frying, sautéing, etc.
Recent attention has been given to the benefits of phospholipids, with marketing touting that these may be the healthiest lipids (a class of fats). Dr. Udo Erasmus author of Fats That Heal, Fats That Kill notes that phospholipid supplements can be expensive and are overrated, and you are probably better off simply eating foods containing essential fatty acids. Besides, phospholipids are natural substances manufactured in the body and are not considered an essential supplement because the body is capable of independently manufacturing them. But our bodies do not make Omega-3 and Omega-6 fatty acids, so they must be provided from outside the body through food or supplements. EFAs provide the essential building blocks that the body can use to build the structures that meet all its cellular needs... including the manufacture of phospholipids in cell membranes. Phospholipid supplements (EPL) marketed in health food stores and pharmacies target people who don't take in enough healthy fats or lipids through diet alone. They most commonly come as lecithin (phosphatidylcholine) supplements manufactured from soybeans. Because the typical American diet is low in essential fatty acids so be aware of early signs of a deficiency. EFA deficiencies include dry and scaly skin, hair loss and slow wound healing. Essential fatty acids reduce inflammation, and cardiovascular and diabetes risk.
SURF OR TURF? MORE GOOD FATS, LESS BAD ONES
Fortunately, a deficiency of essential fatty acids, both Omega-6 and especially Omega-3 can easily be corrected with greater attention to eating fish. Here's a very simple formula to follow: eat more healthy fats, and less unhealthy ones. This means saying no to the grilled, well-marbled steak, and yes to the broiled wild salmon or trout... no to the cheeseburger, and yes to sesame or almond butter on whole wheat bread... no to the fries, and yes to the avocado salad. Select an oil blend with an Omega-3 to Omega-6 ratio of two to one. If you believe you only need to supplement Omega-3 or you consume enough Omega-6 from oils in your diet, be aware that Omega-3 and Omega-6 oils are usually damaged by processing.
In the long run, as usual, the answer is to keep it simple. Why opt for the trendier, more expensive, more complicated remedy when there is a simpler answer? Essential fatty acids can add substantial benefits to your health and there's no real necessity to purchase the more complicated and expensive phospholipid supplements.
CALCIUM
Eating calcium rich
foods or drinking calcium enriched orange juice or a glass of cold nonfat milk at meals may be able to reduce
the amount of saturated fat the body can absorb in a meal. Calcium binds
with fat molecules and help flush it out through the intestines (Christa
Henson Ph.D, Oklahoma St. Univ.).
Results of a study showed
that those who had too much homocysteine and low levels of folacin (folic
acid) were twice as likely have arteries that were clogged at least 25%
(NEJM, 1995). If you have a diet rich in fruits, vegetables, legumes and
whole grains, you should be getting enough of folacin (folic-acid) in your
diet.
Sugar and fat in the
diet will raise triglycerides. Insulin produced to process sugar will store
harmful triglycerides in your body. Reduce coronary risk by eating a low
sugar as well as a low fat diet.
The high fat, high sugar, high salt and high carbohydrate diet the average American eats today has led to the current "obesity epidemic" in our society. The ever rising estimate of the number of premature deaths from heart attacks caused by obesity is staggering.
A high sugar diet may be as dangerous to the heart as a high fat diet.
Sugar is a major contributor to blood
vessel deterioration. The average American consumes more than 150 pounds
of sugar annually. The human body is not set up for eating this large amount
of sugar average Americans are eating today. Some sugar comes from unlikely
sources. Limit "underground" vegetables (i.e. potatoes, carrots, beets)
to 1 daily serving; high glycemic fruits and fruit juices; "refined" and
"enriched" processed white flour products - all are high in sugar
content!
Sugar may be as big
a villain in raising blood pressures as salt, (H. Preuss, M.D., of Georgetown
U.). Heavy consumption of sugar induces salt and water retention. His study
revealed that blood fats went up significantly when diets were laden with
processed foods and sugar. A high sugar diet is not sweet to the heart.
"An apple a day keeps the doctor away". Research shows that eating 2 to
3 apples a day may lower cholesterol. Studies show that the LDL (bad cholesterol)
dropped while the HDL (good cholesterol) went up. Researchers believe that
the pectin in the apples is one of main reasons why total cholesterol was
decreased. Much of the pectin the apple is in the peel (skin). Pectin through
research has been found to be effective in lowering serum cholesterol,
triglycerides, and blood sugars. Apples are also a good source of thiamine
(vitamin B1) needed to help brain function. Oatmeal is another good heart
food to start the day. It is packed with many essential nutrients such
as calcium, iron, potassium, magnesium and vitamins B1, B2, B3 and E. Look for and purchase foods displaying the "Healthy Heart Seal" on food packages. |