People who eat a diet which include foods like fruits, vegetables, whole grains, low-fat milk and plant-based protein has 24% less chances of suffering a heart attack and 18% less likely to have a stroke than those who eat meat, according to The Journal of Archives of Internal Medicine (Apr 2008).
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The American Heart Association released in Oct 2000 the following dietary recommendations.
- Fruits and Vegetables
At least 5 (FIVE) servings a day.
Eat apples, berries, oranges, pears, sprouts, spinach, fenugreek, squash, tomatoes, broccoli, peas, etc.
Six servings a day.
Eat brown rice, cereals, rolled oats, barley, whole-wheat bread, roti, pasta, etc.
- Dairy Products (Milk, yogurt, cottage cheese)
The amount depends on the age. Use low fat or skim products.
170 g a day for most people. Eat Legumes, lentils, beans, etc. (lentil nutrition)
Eating a handful of nuts a day for a year, along with a diet rich in vegetables, fruit and fish may help remove a collection of risk factors for heart disease.
Note that adding nuts to a diet packed with too many calories and junk food could lead to weight gain and more health risks, says JoAnn Manson of Harvard's Brigham and Women's Hospital.
- Fast Foods. fast foods contain little nutrients. These are packed with calories, fats, cholesterol, salt, etc. Look at the calories in fast food (Calories in McDonald's French Fries).
- Sodas (Coca Cola, Pepsi, Thumps up, and similar) and Candies
- Crackers and Cookies (Avoid products made from hydrogenated oils such as Dalda Vanaspati, etc, which contain trans-fats.
List of Heart Friendly Foods & Nutrients
The foods given here will protect your heart and prevent heart disease, stroke and hypertension.
- Spinach, cooked (1/2 cup) Vitamin B6 : 11% Vitamin E : 5% Folate : 33% Calcium : 12% Magnesium : 20% Potassium : 12%
- Black-eyed beans, cooked (1/2 cup) Vitamin B6 : 3% Folate : 26% Calcium : 11% Magnesium : 11% Potassium : 10%
- Broccoli, Boiled (1/2 cup) Vitamin B6 : 6% Vitamin E : 7% Folate : 10% Calcium : 4% Magnesium : 5% Potassium : 7%
- Fat free Milk (1 cup) Vitamin B6 : 5% Vitamin B12 : 15% Calcium : 28% Magnesium : 6.5% Potassium : 11%
- Tea, Raspberry, Strawberry and Bilberry Juices A cup of tea everyday can cut down the risk of heart disease by preventing fatty deposits from building up in arteries, according to a study in Glasgow and France. The protective effect comes from the phenolic compounds and flavonoids found in these drinks, reprts the study published in the journal Food Chemistry (September 2009).
The juice of strawberry, raspberry or bilberry has the same protecvtive effect.
Tea & Heart Protection
A study in 2009 by Dr. Nikolaos Alexopoulos and Dr. Charalambos Vlachopoulos of Athens Medical School in Greece reports the following:
Drinking green tea (only 6 g or 3 to 4 cups) daily can protect heart arteries by keeping them flexible and relaxed; and provide greater dilation of heart arteries. It can thus prevent heart attacks and formation of blood clots. It's the flavonoids in the green tea, which work as antioxidants and help prevent inflammation in body tissue, that keep the vessels pliable.
- Tuna, canned, in water (3 oz.) Vitamin B6 : 19% Vitamin B12 :31 Vitamin E : 7 Magnesium : 7 Potassium : 6
- Pink salmon, with bones, canned (3 oz.) Vitamin B6 : 13 Vitamin B12 : 62 Vitamin E : 6 Calcium : 18 Magnesium : 7 Potassium : 8
- Tofu, firm (3 oz) Folate : 6% Calcium : 3% Magnesium 6% Potassium : 5%
- Wheat germ (2 Tbsp) Vitamin B6 : 7 Vitamin E 13 Folate : 12 Magnesium : 11 Potassium : 4
- Kidney beans, cooked (1/2 cup) Vitamin B6 : 6 Folate : 29 Calcium : 3 Magnesium : 10 Potassium : 10
- Papaya (1 medium) Vitamin E :17 Folate : 29 Calcium: 7 Magnesium : 8 Potassium : 22
The Journal of the American Heart Association : Stroke reports (Apr 2010) that foods containing the B vitamins folate and B-6 can cut the risk of death from stroke and heart disease for women and may reduce the risk of heart failure in men. Sources of folate include vegetables and fruits, whole or enriched grains, fortified cereals, beans and legumes. Sources of vitamin B-6 include vegetables, fish, liver, meats, whole grains and fortified cereals.
- Alfalfa,Brewer's yeast, Carrot, raw, Garlic, nutrition in ginger, Guar gum, Oat bran, Onions, Pectin, Psyllium husk benefits (cholesterol lowering foods), Soy protein, Yogurt
The information given on this page is a general guidance only. It is in no way a medical advise. Please consult your doctor.