Heart Attack Diets – Reverse The Risk
We are what we eat. Heart attack diets, or more in particular those diets for lowering cholesterol, aimed at helping reduce the development of heart disease and subsequent heart attacks are making news every day.
Before we start, one point worth considering is that it takes much less effort to prevent heart disease that to reverse it. Lose weight the Heart Healthy way - Get started with your free heart health evaluation
Most of us get far too many of our daily calories from fat and that can lead to trouble. In simple terms, if you are eating more fat and cholesterol than your body can get rid of, it has to go somewhere. If it ends up in the arteries of your heart it can lead to a heart attack; in your brain to a stroke; in your sexual organs to impotence; in your kidneys to high blood pressure, and so on. As you can see, you don’t need a specific heart attack diet, you need a good, well balanced low fat diet for general all-round health. In other words, a diet for lowering cholesterol will provide total health.
Some scientists’ suggest that if we were able to reduce fat intake to the level of about about 10% fat and no cholesterol, then we wouldn't be saturating our receptors (receptors allow your body to efficiently metabolize dietary fat and cholesterol). This would mean that our bodies could go to work cleaning up years' worth of arterial build-up, and thus reduce the risk of heart disease. The logic behind good heart attack diets seems simple. You may like to look at the Cholesterol Lowering Diet Plan that we are pleased to recommend.
This article was part of our “The Web’s Heart” newsletter. Kick start your health and get articles similar to this in your mailbox each month: The Web’s Heart
There are many misconceptions and confusion concerning fat these days, some seem to make sense, others are just plain dumb! Remember, concerning fat, several things are now known for sure. It is known that most of us eat too much fat and that obesity is a major health concern, increasing the risk of heart disease, heart attack, diabetes, hypertension, back pain and cancer. It is also known that saturated fat, more than anything else, is responsible for increasing our cholesterol levels. Therefore, if you are looking for intelligent heart attack diets, perhaps you would be better off following the advice of medical establishments rather than authors of some new fad book. Remember, if you want to achieve success you have to go against the crowd and distinguish yourself, be different: modern day authors are no different.
Food sources that can safely be part of all heart attack diets
Below you will find a list of 10 foods that should definitely be part of your diet to ward off heart disease. These foods are all natural, and can be found almost everywhere:
1.) Tomatoes. A major source of the antioxidant lycopene that reduces the
risk of cancer by 40% -- notably prostate, lung and stomach cancers -- and
increases cancer survival. Tomato eaters function better mentally in old
age and suffer half as much heart disease. Concentrated tomato sauces have 5
times more lycopene han fresh tomatoes, and canned tomatoes have three times
more than fresh.
2.) Olive Oil. Shown to help reduce death from heart disease and cancer.
Recent research shows that heart-attack survivors on a Mediterranean diet had
half the death rates of those on an ordinary low-fat diet. Olive oil is also
high in antioxidant activity.
3.) Red Grapes, including red grape juice and red wine. Red grapes have
moderate antioxidant power, while purple grape juice has four times more
antioxidant activity than orange or tomato juice. Red wine (not white) has
about the same antioxidant capacity as purple grape juice or tea. French
research show that drinking red wine in moderation increases longevity, but
excessive drinking has the opposite effect, so limit to two glasses per day.
Drink grape juice.
4.) Garlic. German researchers have found that garlic is packed with
antioxidants know to help fend off cancer, heart disease and all-over aging,
and prolong cancer survival time. Let crushed garlic "rest" about 10 minutes
before cooking to preserve disease-fighting agents.
5.) Spinach. Second among vegetables only to garlic in antioxidant
capacity and is also rich in folic acid, which helps fight cancer, heart
disease and mental disorders. New University of Kentucky research shows
folic acid may help prevent Alzheimer's disease. Eat both raw and steamed
for best benefit.
6.) Whole grains. A University of Minnesota study suggests the more whole
grains you eat, the lower your odds of death by 15%. Whole grains contain
anticancer agents and help stabilize blood sugar and insulin, which may
promote longevity. Whole-grain "dark" breads, cereals such as All Bran, and
"old fashioned" oatmeal are an excellent source.
7.) Salmon, and other fatty fish. Contains high amounts of omega-3 fat
that performs miracles throughout the body, fighting virtually every chronic
disease known. Without it, your brain can't think, your heart can't beat,
your arteries clog, and joints become inflamed. You need one ounce a day, or
two servings of salmon, sardines, mackerel, herring or tuna per week.
8.) Nuts. Eating more than 5 ounces a week can cut heart-attack deaths in
women by 40% and help prevent deadly irregular heart beats in men a Harvard
University study found. Almonds and walnuts lower blood cholesterol. Most
of the fat in nuts is the good-type monounsaturated and/or omega-3. Unsalted
nuts are best.
9.) Blueberries. High in antioxidants, Tufts University researchers say a
half-cup of blueberries a day can retard aging and can block brain changes
leading to decline and even reverse failing memory.
10.) Tea. Green or black tea has equal antioxidant benefit. One cup a day
can cut heart disease risk in half Harvard researchers found. Make from
loose tea or tea bags, instant and bottled tea has little effect Tufts
All serious heart attack diets should contain liberal amounts of the above foods. Throughout our site you will find many more resources dedicated to healthy foods, reducing the risk of heart attack and much more. We hope you enjoy your visit.
© Copyright 2021, AllAbout Heart Disease