Foods That Combat Heart Disease by Lynn Sonberg - Read Online
Foods That Combat Heart Disease
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EAT RIGHT -- LIVE MUCH LONGER!

Heart disease is the number-one killer of men and women in the United States. Yet, in many cases, this deadly condition is preventable. Simply by switching to a heart-healthy diet, the risk of heart disease can be significantly reduced . . . by as much as 70%!

No longer will confusing, outdated information and misconceptions about what truly constitutes a heart-strengthening diet be an impediment to a healthy lifestyle.

Foods That Combat Heart Disease breaks down all the research and presents the all-important findings in a clear and comprehensive format.

This indispensable guidebook includes:

An easy-to-use nutrition counter featuring more than 2,000 foods, highlighting their heart disease-fighting properties Menu plans and delicious, heart-friendly recipes for every meal of the day The latest facts and research presented in a readable and accessible language Invaluable tips on how to get started today on your new, heart-healthy lifestyle!

FOODS THAT COMBAT HEART DISEASE

A fresh start to a healthier life!

Published: HarperCollins on
ISBN: 9780062042637
List price: $5.99
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disease

INTRODUCTION

Did you know that if we eliminated all major forms of heart disease we’d live an average of seven years longer?

Seven years.

Heart disease kills. Right now, more than 64 million Americans suffer from it, and each day nearly three thousand Americans will lose their lives to it. That’s more than the next five leading causes of death combined. Not to mention the fact that, although heart disease was once thought to be primarily a man’s disease, heart disease is currently the number-one killer of both men and women. Yet the symptoms often differ by sex, as do the causes and the average age of onset. Women, for example, often experience their first major cardiovascular event ten years later in life than men.

What isn’t different, however, is what you can change—and that’s your diet. Whether you’re male or female, the most dramatic prevention of heart disease (and of recurrent heart attack and stroke) starts with your diet. And while many of you may already feel too full of information about what and what not to eat, in order to maximize heart health you really do need to take stock of the heart-healthy foods available to you. Foods That Combat Heart Disease gives you the right information in the right context—information that until now you’d be hard-pressed to find in one easy-to-use, quick reference.

With one in four of us now suffering from it (and 40 percent of us dying from it), it’s important to first understand what heart disease is, and what causes it. Also called cardiovascular disease, or CVD, heart disease doesn’t just mean heart attack, nor does it refer only to one single disease or condition. Under the umbrella term of cardiovascular disease you’ll also find stroke, as well as a whole gamut of health issues, including peripheral vascular disease, or, simply, blood circulation disease. Peripheral vascular disease occurs when there is an obstruction of blood flow to the limbs (arms, legs, and feet), which creates cramping, pain, or numbness.

It’s possible to be born with heart defects leading to some types of CVD, but in most people CVD develops over time. Conditions that affect your heart and blood vessels include the following.

high blood pressure (this restricts blood flow to the heart)

high cholesterol (this can lead to atherosclerosis, or hardening of the arteries)

type 2 diabetes, or insulin resistance (this can increase your risk of heart attack or stroke fivefold)

Types of cardiovascular diseases or conditions you might have heard of include the following.

angina (chest pain caused by deficient blood flow to the heart muscle);

arteriosclerosis (a hardening of the arteries, also known as coronary-artery disease)

atherosclerosis (a narrowing of the arteries due to fatty deposits, known as plaque)

congestive heart failure (a weakened heart that’s no longer pumping well, which leads to a backup, and severe fluid retention, called edema)

A landmark international study that involved 262 scientists, 29,000 participants, 52 countries, and a decade of research (published in The Lancet in September 2004) reached some striking conclusions; namely, that 90 percent of the risk factors for heart disease were preventable. The risk factors were ranked according to level of importance, and the complete list is as follows: 1) a bad cholesterol profile, 2) smoking; 3) diabetes, 4) high blood pressure, 5) abdominal obesity, 6) stress, 7) inadequate fruit and vegetable intake, and 8) lack of exercise.

This study definitively proves that poor diet in particular can lead to high blood pressure, high cholesterol, and type 2 diabetes—all of which greatly increase your chances of dying from a heart attack or stroke. No one is saying it’s easy, but everyone agrees that you can change your diet. So the good news is that overall risk factors for heart disease are within your control. And the first step in taking control is changing your diet.

Of course changing your diet won’t eliminate other risk factors for heart disease, such as smoking or not exercising (called a sedentary lifestyle). And it won’t eliminate the high stress (leading to high blood pressure) that most of us cope with on a daily basis. But it can arm your body with vital nutrients for a healthier heart in spite of other risk factors, helping to offset the damage these other factors may cause.

Now that’s good news.

Foods that Combat Heart Disease is designed to help you gain the advantage and take charge of what you can control to stop heart disease before it starts. If you’re recovering from a heart attack or stroke, or are suffering from one of the many problems associated with CVD, the strategies outlined in this book will also help you avoid recurrent episodes, and improve your health in the long term.

So read on. Whether you’re a newly health conscious consumer or a heart disease sufferer, this book will tell you what you need to know—in plain language—and in a remarkably easy-to-use format. You’ll learn about the foods that adversely affect your heart, and you’ll also find more than 2,000 brand name and basic food alternatives, along with the heart-healthy nutrients found in these foods, based on serving size. In addition, you’ll learn how to shop for the best heart-healthy foods, and how to store and prepare them to make the most of their nutrients. With three full days of menus and easy-to-prepare recipes, you’ll also learn how to plan your daily diet to maximize heart health.

For life.

Are you ready to fight heart disease with every meal? Turn the page—you’ll very quickly learn how!

Julius Torelli, M.D.

Director, Integrative Cardiology Center

High Point, North Carolina

CHAPTER 1

FIGHT HEART

DISEASE NOW

The evidence is in. You can dramatically reduce your odds of getting heart disease by watching what you put on your plate. Even people with advanced heart disease can actually eliminate their need for surgery by following a heart-healthy diet.

Dr. Dean Ornish led one of the most famous studies in recent decades that documented how heart disease can be halted or reversed through dietary changes, which restricted fat intake to less than 15 percent. His techniques, which also combined other lifestyle modifications (e.g., exercise and stress reduction) were widely published in medical journals. Time and again the results have been replicated by top scientists.

So there’s ironclad scientific evidence (more than fifty years of it, actually) to support the link between diet and heart disease.

Early studies made the mistake of slashing daily fat intake to half of the 30 percent that is currently recommended by the American Heart Association. Because these early studies showed such dramatic cardiac risk reduction, Americans were taught a myth: All fat is bad. And then another myth was born: All carbs are good.

Today, we know that there are some fats and some carbs that are good for you, and others that are bad for you. But how did these myths get started? Well, once upon a time researchers noted the relationship between the fatty diets that are common in the West and high rates of coronary heart disease. Slash the fat, they reasonably surmised, and you’ll also slash your risk of disease. Which is all well and good—so long as what you plan to avoid is saturated fat. And don’t replace that saturated fat with simple carbohydrates. When you consider that saturated fat represents 40 percent of all fat consumed in the United States, and when you become