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Reducing Suseptibility to Heart Disease
The following are summaries of key findings from books by Rosemary C. Fisher. Included are recommendations to reduce susceptibility to heart disease. Her recommendations are the result of reviewing over 200 medical studies from the New England Journal of Medicine, The Lancet, Journal of Nutrition and other medical journals on how diet can affect a person's health and well-being as one ages. For other articles on research findings by Mrs. Fisher, see Prevention of Major Medical Problems with Diet. Books by Mrs. Fisher, which contain many recipes for health, can be ordered from her Home Page.
SOME RECENT RESEARCH ON HOW FOOD CAN IMPACT
OUR SUSCEPTIBILITY TO HEART DISEASE
Use Low Fat Milk to Reduce Your Saturated Fats
Having a glass of cold low fat milk at meals may be able to reduce the
amount of saturated fat the body can absorb in a meal. Calcium binds with
fat molecules and help flush it out through the intestines explains Christa
Henson Ph.D, assistant professor of nutritional sciences at the Oklahoma
State University. It was also reported in Men's Health magazine.
Foods to Improve Your Homocysteine Levels
We are reading a lot about homocysteine and heart. People with too much
homocysteine have a higher risk of heart disease. Results of a study showed
that those who had too much homocysteine and low levels of folacin (folic
acid) were twice as likely have arteries that were clogged at least 25%.
Source: New England Journal of Medicine 332:286, 1995. Many other studies
have been done with similar results. They are saying we need at least 400
micrograms of folacin (folic acid) a day. We can get it in the food we eat.
Brewers yeast (1 tbsp.) 313
Orange juice fresh or frozen (1 cup) 109
Spinach, frozen, cooked (1/2 cup) 102
Lentils, cooked (1/2 cup) 179
Chickpeas, dried, cooked (1/2 cup) 141
Peanuts, dry-roasted (1/2 cup) 106
Oatmeal, fortified, cooked (3/4 cup) 150
If you have a diet rich in fruits, vegetables, legumes and whole grains,
you should be getting enough of folacin (folic-acid) in your diet. A
recent study in the Journal of the American Medical Association, June 11,
1997, found that vascular disease was more than twice as likely to be
present in people with the highest homocysteine levels than those with the
lowest homocysteine levels. It seems that folacin (folic acid) appears to
be the most important in regulating homocysteine levels.
Sugar and Its Role in Increasing Blood Pressure and Blood Fats
The following may come as a surprise for many. Sugar may be as big a
villain in raising blood pressures as salt, says Harry G. Preuss, M.D., of
Georgetown University Medical School. In animal studies he finds that
sugar and salt together boost blood pressure. Heavy consumption of sugar
induces salt and water retention. A new study published in October 1996.
"Sugar is not just empty calories" argues Dr. Sheldon Reiser a research
leader of the Carbohydrate Nutrition Laboratory at the U.S. Department of
Agriculture Human Nutrition Research Center in Maryland. The study
revealed that blood fats went up significantly when diets were laden with
processed foods and sugar. If you have chronic high blood pressure, you
may be motivated to change your diet. A study of 4225 people published in
the American Journal of Epidemiology found that sugar may contribute to
mild memory loss. (Also published in John Hopkins Medical Letter, Health
after 50-May 1994.)
Apples as a Tool for Raising Your Good HDL Cholesterol and Reducing Bad LDL Cholesterol
Remember the old saying "An apple a day keeps the doctor away". Well
research is showing that one who eats 2 to 3 apples a day may lower
cholesterol. Studies show that the LDL (bad cholesterol) dropped while the
HDL (good cholesterol) went up. Researchers believe that the pectin in the
apples is one of main reasons why total cholesterol was decreased. Much of
the pectin the apple is in the peel (skin). Pectin through research has
been found to be effective in lowering serum cholesterol, triglycerides,
and blood sugars. Apples area also a good source of thiamine (vitamin B1)
needed to help brain function.
Oatmeal as a Low Sodium Vitamin Backed Breakfast Food
Oatmeal is another good way to start the day. It is packed with many
essential nutrients such as calcium, iron, potassium, magnesium and
vitamins B1, B2, B3 and E. The sodium content of oats is very small so they
can be used in a sodium-free diet with a clear conscience.
For heart disease the research suggests that the following foods are
appropriate and perhaps helpful to eat. As always check with your doctor
and have appropriate blood work done before following any of the research
suggestions from this or other sources. The recipes for including these
foods in your diet and the research supporting these recommendations are
included in my 4 books.
Some Foods to Consider Eating More Often
Green leafy vegetables
Carrots, lightly cooked
Pumpkin, canned or cooked
97% or greater fat free chicken or turkey breast (I look for 99% fat free.)
Low fat tomato sauces and pasta
Homemade pizza with 99% fat free chicken as meat sauce
Foods with low/no salt for those who have high blood pressure
Peanuts, walnuts, almonds in moderation
Olive oil and canola oil substituted for other oils, but still use sparingly
Salmon and other fish, including the skin and fat (Research suggests this
fat (EPA fat) has the ability to raise HDLs.
1-5 servings per week recommended)
Defatted soy flour (at least 1/3 of a cup per day recommended)
Fat free milk (skim)
Oatmeal, shredded wheat, low-no sugar added cereals
Red or black grapes
Grape juice (1 cup per day recommended)
Grapefruit, especially pink which has 40% more beta carotene than white
Dried fruits, especially apricots, dates, prunes
Fat free homemade yogurt with extra dry milk to increase the magnesium and calcium content
Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.
Salad dressings and dips with non-fat sour cream or homemade yogurt
Baked whole wheat chips and tortillas
Bean and chickpea dishes and dips
Foods to Consider Avoiding
1%, 2% and whole milk
Meats with 96% or less fat
Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods
Food with high butter fat and other animal fats, e.g., cheese, full fat
Hot dogs, hamburgers
Candy, baked goods and ice cream made with fats
High fat snacks, chips
My books have over 200 recipes applying these ingredients and principles.
Copyright 2002 by Rosemary Fisher. For permission to reprint, e-mail firstname.lastname@example.org
Copyright © 1996-2016 EDI and Dr. R. Jerry
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