Fact: Millions of Americans die from coronary heart
disease each year, making it America's (and even Israel's)
biggest killer by far. Fortunately because you exercise and
also run, you're already doing a lot to fend off the disease.
But there may be even more you can do, on the dietary
front.
To help you out, we've compiled the following list of heart-
healthy foods in order of importance. Our advice: try to eat
all these foods on a regular basis but especially eat those
foods near the top of the list which tend to be high in
vitamins C, E, B6, B12 and folic acid.
Fruits and vegetables: Citrus fruits, kiwis, papayas,
berries, peppers and hot peppers will all provide you with
vitamin C -- a powerful antioxidant that prevents damage to
the walls of your coronary arteries.
Fish: Eat cold-water fish such as tuna, salmon and
mackerel to supply your body with omega-3 fats, a nutrient
that keeps blood platelets from sticking and may prevent
potential heart attacks. Cold water fish also contain B12 &
B6, which are important heart- disease fighters.
Nuts: Almonds, walnuts and Brazil nuts will supply you
with vitamin E & selenium, both antioxidants that also help
prevent damage to artery walls.
Beans: Kidney, black and garbanzo beans are chock-
full of soluble fiber, which absorbs cholesterol and its by-
products. Eat beans as a side dish or toss them over a
salad.
Olive oil & canola oil: These oils are sources of
heart- healthy monounsaturated fats that have been shown to
protect and raise HDL ("good") cholesterol levels. Cook with
these oils or drizzle them over salads.
Whole grains: Research has shown that the soluble
fiber in whole grains reduces blood-cholesterol levels. Be
sure to choose whole-grain foods with "rolled" oats,
"cracked" wheat or "steel-cut" wheat or oats as the first
ingredient on the nutrition label.
Garlic and Onions: These contain plenty of
phytochemicals called flavonoids, which help protect artery
walls. Garlic can also lower blood cholesterol. Add these
vegetables to stir fry and casseroles.
Green vegetables: Spinach, broccoli, kale and
asparagus contain B vitamins & folic acid, which help lower
blood levels of homocystein, an amino acid associated with
increased risk of heart disease.
Soy products: Soy beans, tofu and soy burgers also
contain phytochemicals called isoflavones, which help keep
LDL molecules from depositing unwanted cholesterol. Aim for
several servings of soy products each week or up to 25 grams
a day.
