Changing to a heart disease prevention diet may simpler than you think, because researchers are showing that:
Making one or two simple additions to your diet can significantly change your risk of heart disease!
Low fat diets are being shown to be much less effective than the olive-oil rich Mediterranean diet.
A heart disease prevention diet may be easier than you think!
Low fat diets are turning out to be not as good as having a daily dose of extra virgin olive oils along with some mixed nuts.
A Spanish study looking at the benefits of a Mediterranean diet discovered that regular consumption of walnuts or virgin olive oil can effectively protect against the development of coronary disease.
Two groups of patients followed a Mediterranean diet, rich in either a daily serving of mixed nuts (15 grams of walnuts, 7.5 grams of hazelnuts and 7.5 grams of almonds) or extra virgin olive oil, the main source of fat in a Mediterranean diet.
A third group stuck to a low fat diet.
1) lower blood pressure
2) decreased blood glucose levels
3) lower cholesterol
4) lower levels of triglycerides
5) lower levels of inflammation markers
6) higher HDL cholesterol, or “good cholesterol”
The researchers concluded that:
“It is easy to foresee that the participants who follow the Mediterranean diet, supplemented with olive oil or with nuts, will show in the long run a 50% reduction in the incidence of cardiovascular complications.”
Ramon Estruch of the Prevencion con Dieta Medterrannea, (Archives of Internal Medicine)
Statin are drugs used to lower cholesterol, and these include: atorvastatin (Lipitor), pravastatin (Pravachol), simvastatin (Zocor), lovastatin (Mevacor), rosuvastatin (Crestor) and fluvastatin (Lescol).
These drugs are, however, not the only way to lower your
cholesterol. You can make these diet changes to avoid these meds:
The research team tested what they called a "portfolio" diet on more than 30 overweight men and women, comparing it with a low-fat diet and with a normal diet plus a generic statin drug (lovastatin).
Volunteers followed each diet for one month, with a break in between each treatment cycle. It was discovered that the low-fat diet lowered LDL, or "bad" cholesterol, by 8.5 percent, while statins lowered LDL by 33 percent and the "portfolio" diet lowered LDL by nearly 30 percent.
This "portfolio" heart disease prevention diet particularly consists of:
• Cereal fiber
• Plant sterols (tree-based compounds used in cholesterol-lowering margarines and salad dressing)
American Journal of Clinical Nutrition February 005;81(2):380-387
While it has been publicized that a daily intake of large quantities of oat bran significantly lowers blood cholesterol, what has not been promoted is the finding that a more practical amount of beans is of equal benefit.
Another aspect making beans heart-healthy is that legumes, especially lentils and black-eyed peas, are rich in folate.
The B vitamin folate has a protective function for heart disease by reducing blood homocysteine.
Adding beans and lentils is an easy but a key part of a heart disease prevention diet.
When Roy, who is in his early 60’s, was told by his doctor to go on medication for his high cholesterol, his wife instead, researched the internet and decided to make two changes to his diet: she added oats -- oat meal, oat bran cereal and olive oil.
Roy discovered that even one cup of oat bran cereal a day can work for cholesterol that is over the 200 level, and that making just this one simple change can reduce cholesterol in the range of 13% to 19%.
Olive oil is a staple of the Mediterranean diet, and switching to it as your staple -- for salads and in cooking -- is a cornerstone to a good heart disease prevention diet.
You may have to make more changes than Roy did, but the following research and books will help you get started on your own heart disease prevention die
Need an easy diet for high blood pressure?
Bananas are very high in potassium yet low in salt, making it the perfect way to beat high blood pressure.
So much so, the US Food and Drug Administration have just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
And don’t forget the chocolate, because it may be as good as your heart meds.
Need help while finding the right diet for high blood pressure and high cholesterol?
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