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Friday February 10, 2012 2:23 am
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A Balanced Diet for the Heart |
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A balanced diet is important for all of us. "We are what we eat", as the saying goes. Eating a variety of foods from all of the food groups helps to assure that we are getting the proper mix of vitamins, minerals, and protective dietary compounds needed for a healthy heart. These compounds are invisible to the naked eye, but in this case, what you can't see, can help you! One tool, the food pyramid, helps you choose a variety of foods and identifies the proper amount to eat from each food group. The problem iwth the food pyramid as it's been originally developed is flawed. Read more here. |
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Within each group, there are specific foods which contain compounds that may help prevent or better treat heart disease. Adding these foods to your diet is an excellent way to refine the food pyramid guidelines and protect your heart further.
| Phytoesterols |
Found in soybeans, whole wheat and rice. |
Reduces absorption of dietary cholesterol eaten at the same meal. |
| Soluble Fibers |
Found in dried beans, whole grains, fruits, vegetables and psyllium husks. |
Binds cholesterol containing bile acids in the intestines, then eliminates them in the stool. |
| Antioxidants |
Vitamins C, E, and beta-carotene. Found in fruits and vegetables. |
Helps prevent oxidation that can damage cells and tissues, including artery walls. |
| Flavonoids |
Found in vegetables, fruits, nuts, seeds, some teas and wine. |
Some flavonoids have antioxidant properties. Others help to prevent blood clots. |
| Sulfur Compounds |
Found in garlic, onions, leeks. |
Possibly inhibit cholesterol production in the body. May help prevent blood clots and lower blood pressure. |
| Omega-3 Fatty Acids |
Found in oily fish such as salmon. |
Lowers triglycerides and very low-density lipoproteins. Helps prevent blood clots. |
| Niacin; Nicotinic Acid |
Vitamin B3. Found in yeast, meat, fish, milk, eggs, green vegetables and some grains. |
Relaxes and dilates blood vessels to improve blood flow. |
| Folic Acid |
Also known as folate. Found in dark green vegetables, citrus fruits, legumes, and enriched grains. |
Helps reduce homocysteine levels. |
| Pyridoxine |
Vitamin B6. Found in fish, chicken, eggs, soy beans, oats, and whole wheat products. |
Helps reduce homocysteine levels. |
| Cobalamine |
Vitamin B12. Found in all animal products, dairy, meats, eggs, fish and poultry. |
Helps reduce homocysteine levels. |
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