THE connection between diet and heart disease has long been established. In general diets low in salt, sugar, and fat but high in fiber decrease the risk of heart disease. The following are more specific foods that you can use to lower cholesterol, blood pressure, and prevent the oxidation of plaque in the arteries, all leading to a decreased risk of heart disease. • Eat more fruits and vegetables. Fruits and vegetables are low in calories and fat and their high fiber content can reduce blood cholesterol. Citrus fruits contain compounds that prevent the depositing of plaque in the arteries. Fruits high in potassium and magnesium can lower blood pressure: apricots, apples, bananas, berries, grapefruit, grapes, mangoes, melons, nectarines, oranges, and peaches. Red grapes are more beneficial to the heart than green grapes. • Eat more whole grains. Buy brown pita bread and whole wheat toast instead of white breads. Also try rye crackers and whole wheat rusks as they are higher in fiber. At some meals switch from white rice to brown rice. Sprinkle some wheat bran over your cereal or a bowl of yogurt for extra iron, B vitamins, and fiber. • Reduce your fat intake. Omit butter and lard from your cooking, and cook using only olive oil or canola oil, and occasionally sesame seed oil. Greatly minimize your consumption of red meat if you have a family history of heart disease. Instead rely on poultry, fish, beans, and lentils. Eat only low fat or skimmed milk and dairy products. • Limit the number of eggs you consume to three per week. • Do not overindulge in nuts and seeds. However, having about 10 almonds a day is a healthy preventative measure against heart disease and cancer. • Eat more fish, especially sardines, salmon, and mackerel that are rich in omega 3 fatty acids that can reduce cardiovascular disease risks. • Flaxseeds are another source of the beneficial omega 3 fatty acids. You can grind a little bit of the seeds at home and use in your cereal, over yogurt, salads, soup, rice, or vegetables. • Avoid excess consumption of avocados, olives, crab, and shrimp as they are high in calories and fats. • Soy beans have a proven ability to lower cholesterol so try to incorporate soy foods into your diet. You can prepare tofu with a stir fry of mixed vegetables and season with soy sauce. Try soy milk, soy nuts, and soy burgers. • Garlic can lower cholesterol levels and blood pressure. Use plenty of garlic in your cooking and add very little of crushed raw garlic to your green salad or a cup of low fat laban to drink with dried mint and ice cubes.
