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How to boost heart health naturally
Try the Portfolio diet. A new study helmed by David Jenkins, MD, PhD, DSc, the University of Toronto nutrition professor who created the glycemic index concept, tracked patients who followed this diet, which combines proven cholesterol-lowering foods: soy proteins such as tofu and soy milk; sticky soluble fiber from oats and barley; plant sterol ester–enriched margarine; and tree nuts such as almonds and walnuts. Over six months, participants’ LDL levels dropped about 13 percent, results comparable to statins and far better than eating a traditional low-fat diet. In addition, Houston recommends the research-backed Mediterranean diet, which emphasizes high-quality lean protein and healthy fats like fish and extra-virgin olive oil, along with lots of fiber-rich produce (six vegetable and four fruit servings daily).
Get moving. Cardiovascular exercise strengthens your heart, raises good cholesterol, and lowers bad cholesterol. Start by walking, jogging, swimming, or cycling 20 minutes, along with 40 minutes of resistance training daily, and gradually work up to longer sessions four days a week, says Houston. Your goal: lose visceral abdominal fat, a major risk factor. (While you’re at it, if you smoke, quit. It raises bad cholesterol and lowers good, and is the most preventable CVD risk factor.)
Ditch bad fats. Avoid trans fats, which lower HDL and raise LDL. Tey’re most often found in processed foods and baked goods—and don’t trust “No Trans Fats” label claims. A loophole allows 0.5 grams of trans fat per serving to go unlabeled, so if you eat more than one serving or more than one kind of packaged food, you’re getting a serious amount. Too many saturated fats, found in animal products such as red meat and butter, also can negatively affect cholesterol levels, so reduce intake.
Eat more fatty fish. Research shows EPA and DHA, the omega-3 fatty acids found in cold-water fish such as salmon, and sardines, reduce triglycerides. Tey also lower inflammation; scientists believe they counteract the effects of inflammatory substances and cells in the body, such as prostaglandins and macrophages. If you don’t eat much fish, take fish oil. Flaxseed and its oil also battle inflammation, thanks to ALA, another fatty acid. (See “Omega-3s For All,” page 47.)
Shun simple carbs and sugars. In a review of more than 200 studies, researchers linked eating high glycemic index foods such as white potatoes, sugar, white rice, and white bread with increased CVD risk. Along with sugary sodas, these foods cause inflammation and trigger harmful small LDL. Choose fiber-rich whole grains and produce such as raspberries and pears.
Savor dark chocolate. Antioxidant flavonoids in cocoa can reduce oxidation of bad cholesterol, and high- polyphenol dark chocolate boosts good cholesterol levels, according to recent studies. Be sure to relish just a square or two; most chocolate also contains saturated fat.
Enjoy red wine, tea, and curry. Recent studies link drinking purple grape juice and very moderate amounts of red wine (up to two 4-ounce servings daily for men and one 4-ounce serving daily for women) to improved heart health and reduced inflammation, due partly to the powerful antioxidant resveratrol. Ditto for anti-inflammatory green and black tea: Drinking three cups a day or more translates to better cholesterol ratios and lower heart attack risk. Finally, growing research indicates that antioxidant curcumin, derived from the curry spice turmeric, prevents disease and fights inflammation. To get enough, consider high-quality supplements of both resveratrol and curcumin. Even with all these diet and exercise measures, some people still need statins for heart health. To assess whether that’s true for you, develop a step-by-step lifestyle-change plan with your physician, while slowly decreasing statin use. Eventually, if you stick with it, you may find yourself enjoying a true heart-healthy— and statin-free—lifestyle.
Joel Warner aims to embark on the Portfolio diet. Susan Enfield Esrey is Delicious Living’s senior editor.
february 2012 | deliciousliving 35
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