Armor for the Heart
Reported January 21, 2005
HONOLULU (Ivanhoe Broadcast News) —
Every minute of every day, about three people will suffer a heart attack. Food plays a key part in the development of heart disease, but it’s not necessarily what you cut out of your diet that can help. It’s what you add to it.
Every 60 seconds, an American dies from a heart attack. Now researchers say better diet could help prevent eight out of 10 of those deaths.
Nutrition specialist Alan Titchenal, Ph.D., of University of Hawaii in Honolulu, says fiber is a good place to start. “Dietary fiber is associated with helping reduce the amount of cholesterol that gets absorbed or reabsorbed into the body,” he tells Ivanhoe.
People with high-fiber diets are half as likely to have high levels of C-reactive protein, a sign of hardened arteries. Fiber-rich foods include bran cereal, beans, peas, cooked spinach, and raspberries. Red meat also helps.
“It’s a good source of well-absorbed iron and zinc and other trace minerals,” Dr. Titchenal says.
To turn fatty acids into fuel, the heart needs a compound called carnitine. Carnitine cannot be made without iron, which is where the meat comes in.
Dr. Titchenal says, “We’re starting to see sort of a backlash thing where people got the message, ‘Don’t eat too much meat,’ and maybe they’ve gone too far, cut out too much iron.” Next, he says try bananas, which contain the heart-healthy mineral potassium, or add veggies like red peppers and carrots to get beta-carotene.
“Certain amount of heart damage and blood vessel damage is thought to be related to oxidative stress,” Dr. Titchenal says.
Beta-carotene helps reduce that stress. Finally, include dairy. Recent studies show calcium lowers blood pressure and helps control weight.
Reach for these foods on your next shopping trip and the payoff could be a heart-attack-free life.
Dr. Titchenal says two weekly servings of lean cuts should be enough red meat for the average person. Fish is also important for heart health, and all fruits and vegetables seem to have a positive effect on the heart.
If you would like more information, please contact:
Kristen Bonilla
External Affairs
University of Hawaii
Honolulu, HI
(808) 956-5039
