The food we eat
Steve Yap
Posted on 4 January 2010 - 08:40pm
Knowing what to consume and to avoid in our diet will do our heart a world of good
In my previous article which appeared in theSun on Dec 21, (see Eating right - Part 1 ) I talked about how certain fruits and vegetables can help control the onset of atherosclerosis and reduce risk from cardiovascular death. This article explores other types of foodstuff which may or may not be beneficial for the heart.
Nuts & seeds
Nuts, seeds, and vegetables rich in magnesium should feature prominently in diets of heart patients. Some studies confirmed that even drinking water or beverages rich in magnesium protects against ischemic heart disease (Rubenowitz et al 2000), and cardiovascular death (Marque et al 2003).
Whole grains
Sprouted grains contain lower levels of toxicity and higher levels of vitamins in addition to being more digestible (Jensen et al 2004).
Consuming too much refined grains such as white rice, white flour, and corn flour contributes to the onset of heart disease. The arteries of diabetic patients are known to clog much faster than those who are non-diabetic (even with higher blood cholesterol levels).
Recent research on the role of the hormone leptin suggests that refined starch or sugar should not form the bulk of food consumed on an empty stomach due to its adverse effect on the hormone insulin.
Nutritional therapists may recommend this order of food consumption: water-protein-vegetables-whole grains-berries/low fructose fruits.
Dairy products
These are not considered health foods in nutritional medicine and are, therefore, not recommended to those suffering from heart disease or related problems.
Allergies, thickening of blood, oxidised fats, mucous-formation and hormones are issues of concern.
For most adults, calcium from cow’s milk is poorly absorbed to form bones due to its lack of magnesium. Goat milk and soy milk are likely to be more healthful.
Compared to a diet rich in soy, a diet rich in milk products can raise total cholesterol by 20% and atherogenic index LDL/total cholesterol by 67% (Forsythe 1986).
Meat products
Intake of meat, meat products, cereals and alcohol has been associated with arterial blood pressure (Psaltopoulou et al 2004) whereas fish and seafood tend to have higher protein content than animal meat as well as possess lower inflammatory indices.
Red or organ meat in particular tends to be high in iron and it can raise serum ferritin, which is a strong marker of atherosclerosis.
Furthermore, the higher its iron content, the higher its level of oxidation. This leads to the body generating elevated level of artery-damaging free radicals.
Oily foods
Men with high intake of trans fats have 40% higher risk of dying from heart attack (Pientinen et al 1997). Women have an even higher risk at 50%.
Foods rich in trans fats include margarine, potato chips, bread, pastry, cookies, biscuits, pop corn, instant noodles, yee-mee, cakes and deep-fried foods.
Omega-3 unsaturated fats can lower both the risk of heart attack and death from such attack (Bucher et al 2002). These fats come from flax seed oil, walnut oil, hazelnut oil, and fish oil.
However, these fats are damaged by high temperature cooking, frying or micro-waving. It has been known that those who eat more oily fish are less likely to develop atherosclerosis.
In addition, its protective EPA/DHA fats thin the blood, lower triglycerides, raise good HDL cholesterol, reduce platelet aggregation, improve endothelial function, and lower hypertension.
Fats high in omega-6 polyunsaturated fatty acids, although essential in small quantity, should be substantially reduced since they are easily oxidised by modern-day cooking. These fragile vegetable-based fats include corn oil, sunflower oil and soy oil.
Fat-based antioxidant-rich foods should be consumed when using these fats for cooking. Excess omega-6 is pro-inflammatory and it raises C-reactive protein, which is a marker of atherosclerosis.
Fats that can stand high temperature cooking include virgin coconut oil (medium-chain saturated fat), grape seed oil and, to some extent, palm oil.
Spices
Almost all spices are suitable for use by heart patients.
Curcumin in turmeric fights inflammation which is recognised as a major cause of atherosclerosis. Grounded black pepper improves absorption of curcumin.
Chilli improves blood circulation in the digestive tract. Ginger reduces intestinal bloating. Cinnamon lowers elevated blood sugar.
Rosemary lowers excess estrogen, which can be a contributing factor to heart attack in men.
Beverages
Water is the most important nutrient for the human body, which is made up of 75% water at birth. By age 50, many of us have just 50% or less water.
Acidic wastes promote free radical damage to arteries. Adequate water helps flush out these toxins from our blood stream.
Research suggests that drinking five or more glasses of plain water a day lowers risk of heart disease in men by some 54% and in women by 41% compared to drinking just two or fewer glasses of water (Chan et al 2002).
Clearly, heart disease is strongly associated with chronic dehydration.
Desserts
These are not recommended unless they take the form of fresh berries, citrus, cherries or fruits rich in enzymes and low in fructose.
