August 2003
Foods that Help Keep Healthy Hearts
Fiber is good. This is an established fact that most nutritionists and medical persons agree upon. Recent studies have discovered that there are some definite advantages to fiber that help older people to reduce the risk of heart attack.
The American Journal of Medical Association published a study which had observed over 3000 older males and females for a period of nine years. Results were encouraging for those who are willing to make dietary adjustments. Whole wheat breads emerged a winner. Even such a minor change as to eat two slices a day lowered the risk of heart disease. The darker breads like whole wheat, rye, and pumpernickel proved more effective at lowering cardiovascular risk than did other sources of cereal fiber.
The Food guide pyramid has long promoted bread, cereal, rice and pasta as the base or broader part of a healthy diet. Now we can choose the whole wheat from this group with hope for a healthier heart. Daily servings of 8-11 are recommended to be eaten from this group.
Another study conducted by the Harvard School of Public Health identified nuts as a friend for our hearts. Nuts, any variety but especially peanuts, almonds, pecans, and walnuts were found to lower bad cholesterol in the blood. LDL, known as the bad cholesterol was measured at lower levels when persons tested ate a serving of nuts daily. It is better to eat them without salt and avoid added oils. They do contain calories, so one should substitute them for something else in a diet that is calorie conscious. Nuts instead of sugar concentrates would provide a healthy snack. Since they also provide a source of protein, nuts may be substituted for a serving of meat in a regular meal.
Cold water fish also made the list for foods that help prevent heart problems. Salmon, tuna, trout, striped bass, and herring have large concentrations of omega-3 fatty acids. Eating such fish two times a week has been known to reduce heart risk and also cancer risk.