| Heart Disease remains the number one cause of | | | | damage to the blood-vessel walls, increased blood |
| death in the U.S. among both men and women. Part | | | | clotting, and overall increased risk of cardiovascular |
| of the problem is it is truly a silent killer. There are | | | | disease. Folate is a B vitamin which has been shown |
| few warning signs of a heart attack and the signs | | | | to decrease these homocysteine levels in the blood. |
| that are there don't necessarily make us feel bad. | | | | Good food sources of Folate include green leafy |
| The good news is there are many lifestyle changes | | | | vegetables such as kale, spinach, beet greens, and |
| you can make to significantly decrease your risk of | | | | chard as well as legumes, asparagus, broccoli, |
| heart disease. Here are 9 simple steps to make over | | | | oranges, orange juice, whole and fortified grains, |
| your diet for heart health. | | | | walnuts and peanuts. |
| 1.Use the right fats: The good fats are found to | | | | 8.Add some almonds! Studies show that eating an |
| preserve HDL (protective cholesterol) and lower LDL | | | | ounce of almonds a day can help to lower your |
| (Bad Cholesterol) levels. The good fats are found in | | | | cholesterol. A matter of fact, a recent study |
| foods such as olive, canola, and peanut oils as well as | | | | published in Journal of the American Medical |
| nuts, avocados and olives. | | | | Association found that eating a diet that included |
| 2.Decrease the Saturated Fats: These fats tend to | | | | plant sterol margarine (such as Benecol or ProActiv), |
| increase the cholesterol made by your body. They | | | | soy products, almonds and increase fiber was able to |
| can increase your total and LDL (Bad) cholesterol | | | | lower cholesterol levels as much as the statin drugs |
| levels. Saturated fats are found in animal products | | | | and in just 2 weeks time! Have an ounce of almonds |
| such as dairy, poultry (especially the skin), meats, | | | | as a snack, or sprinkle them in your cereal or salad. |
| butter and cream based sauces and dressings. It is | | | | 9.Have a little soy: Soy has also been shown to lower |
| not necessary to omit these foods, just choose | | | | cholesterol levels. |
| leaner options and have the higher fat foods once in | | | | Using soy on a weekly basis is a great step towards |
| awhile. | | | | protecting your heart. If you are not a tofu fan, try |
| 3.Remove all Trans Fats from your pantry! : Trans | | | | soy milk or yogurt, garden burgers, edamme (soy |
| Fats are oils that have been hardened by the | | | | beans), or soy sausage patties. There are all kinds of |
| hydrogenation process, such as stick margarine and | | | | ways to include soy in your diet! |
| shortening used to make commercial baked goods, | | | | Sample Heart Healthy Meal Makeover: |
| chips, and fast foods. Like saturated fats, these fats | | | | Sample day |
| increase total blood cholesterol and LDL (Bad) | | | | Before: |
| cholesterol levels and may even lower HDL (Good) | | | | Breakfast: |
| cholesterol levels. Food labels will be required to list | | | | - glass of orange juice |
| the amount of Trans fats in a food product by 2006. | | | | - 2 fried eggs |
| Until then, if the ingredient list on the food label | | | | - 3 slices of bacon |
| includes the term hydrogenated, or partially | | | | - 2 slices white bread with 3 tsp butter |
| hydrogenated, it contains Trans Fats. Avoid these | | | | Lunch: |
| products! | | | | - roast beef sandwich on white bread |
| 4.Increase Your Fiber! : Soluble fiber helps lower | | | | - potato chips |
| cholesterol levels in the blood by binding to | | | | Snack: |
| cholesterol in the intestine so it cannot be absorbed | | | | - 1 cup Cheez It crackers |
| by the body. Good food sources of soluble fiber | | | | Dinner: |
| include beans and legumes, oranges, apples, prunes, | | | | - fried fish strips |
| broccoli, carrots, oat bran, oatmeal, and some cereals. | | | | - 1 cup mashed potatoes cooked w/whole milk and |
| Use whole grain products in place of their white | | | | butter |
| counterparts. Eat at least 20-40 grams of fiber a day. | | | | - ½ cup corn |
| (Most Americans only eat around 12 grams of fiber a | | | | Diet make over: |
| day.) | | | | Breakfast: |
| 5.Omega-3 Fatty Acids every day: Omega-3 Fatty | | | | -glass of calcium fortified orange juice |
| Acids are essential fatty acids meaning we have to | | | | - scrambled egg beaters |
| get them from our diet. These fatty acids may | | | | - 1-2 slices of whole grain bread with 1-2 tsp Benocol |
| reduce the risk of blood clotting, decrease | | | | or ProActive spread |
| inflammation, lower triglyceride levels, normalize heart | | | | - 1-2 slices soy bacon or sausage links |
| rhythms and improve the immune system. | | | | Lunch: |
| Consumption of Omega-3 fatty acids daily may | | | | -½ turkey, lettuce, tomato, and avocado |
| reduce the incidence of sudden cardiac death by | | | | sandwich |
| 50-70%. Omega-3 fatty acids are found in: fatty fish | | | | - 1 cup vegetable soup |
| such as salmon, mackerel, lake trout, halibut, and | | | | - 8 oz vanilla non-fat yogurt with 1/3 cup of berries |
| sardines. Other sources include ground flax seeds, | | | | added |
| soybeans, canola oil, and walnuts. | | | | Snack: |
| 6.Five To Eight Fruits and Vegetables a day: Eating | | | | 1 ounce almonds |
| fruits and vegetables can help to decrease your risk | | | | Dinner: |
| of heart disease, cancer, cataracts, and can help to | | | | -3 ounces baked or broiled salmon |
| lower blood pressure. Fruits and Vegetables are | | | | - ½ cup broiled red potatoes with olive oil |
| loaded in vitamins, minerals, and phytochemicals. The | | | | - ½ cup broccoli |
| more fruits and veggies you eat, the more | | | | - 1-2 cups of salad with cut up pears and toasted |
| antioxidant activity in your body. | | | | walnutswith 1TB olive oil vinaigrette salad dressing |
| How do antioxidants work? Every day we are | | | | Results: |
| exposed to free radicals from our diets, sun, chemical | | | | Day 1 = 2300 calories and 114 grams fat; 98 grams |
| exposure, pollution, etc. These free radicals promote | | | | sat fat; 45% calories from fat |
| the plaque build up in our arteries leading us to | | | | Day 2 = 1800 calories and 58 grams fat; 14 grams |
| increased risk of heart disease. Antioxidants work by | | | | sat fat; 29% calories from fat. |
| neutralizing these free radicals before they can cause | | | | Making small changes can go a long way to improve |
| damage to our bodies. | | | | your heart health! What changes can you start |
| 7.Folic Acid: High levels of an amino acid called | | | | making? |
| homocysteine in the blood have been associated with | | | | |