How should I eat to prevent heart disease?
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Dr. Mehmet Oz answered:In addition to limiting your intake of high-fat foods and red meat, there are certain things you should also be adding to your diet to help prevent heart disease. Focus on a plant-based diet loaded with fruits, vegetables, whole grains and legumes, as well as the following:
- Sriracha hot chili sauce: This Asian-style hot sauce consists of, among other tasty ingredients, garlic and red chili peppers. Allicin, the active compound in garlic, affects the nitric oxide system, thus helping to relax blood vessels, which can help reduce blood pressure. The capsaicin in chili peppers may also have these vasorelaxant properties, helping to reduce blood pressure by relaxing blood vessels as well.
- Kidney beans: These legumes are a good source of omega-3 fatty acids, which help to reduce inflammation. Omega-3s reduce triglycerides, stabilize your heartbeat, make platelets "less sticky" and can even lower blood pressure. Omega-3s also boost levels of HDL (the good cholesterol) and help clear your arteries. Add kidney beans to soups and salads.
- Sweet potatoes: These root vegetables contain lutein, carotenoids and alpha carotene. All these antioxidants work to protect your heart. Swap white starches out for nutrient-rich sweet potatoes whenever you have the chance.
Helpful? 2 people found this helpfulIn addition to limiting your intake of high-fat foods and red meat, there are certain things you should also be adding to your diet to help prevent heart disease. Focus on a plant-based diet loaded with fruits, vegetables, whole grains and... More -
Academy of Nutrition and Dietetics answered:A healthful eating pattern and lifestyle are your best approaches for staying healthy and preventing heart disease:
- Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
- Select fat-free, 1% fat and low-fat dairy products.
- Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
- Cut back on foods that are high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.
- Cut back on foods and beverages with added sugars.
- Choose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium per day (or less than 1,500 milligrams if you are in a higher risk group for high blood pressure).
- If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
A healthful eating pattern and lifestyle are your best approaches for staying healthy and preventing heart disease: Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Select fat-free, 1% fat... More -
RealAge answered:It's a no-brainer: Include fish in your meals each week to help prevent heart disease. Choose cold-water fish (e.g., salmon, haddock, mackerel, or tuna), which are high in heart-healthy omega-3 fatty acids. Studies suggest that eating fish two or three times a week may reduce your risk of heart disease. Eating at least one serving of fish per week can make your RealAge up to 1.8 years younger. Be sure to meet your daily requirement for magnesium, too. Research indicates that men who get adequate magnesium from their diets have a lower risk of heart disease than those who don't get enough. Aim to get at least 400 milligrams of magnesium each day. Good sources include spinach and almonds (1 ounce has 20% of your magnesium for the day).
It's a no-brainer: Include fish in your meals each week to help prevent heart disease. Choose cold-water fish (e.g., salmon, haddock, mackerel, or tuna), which are high in heart-healthy omega-3 fatty acids. Studies suggest that eating fish... More
