Studies show that following a Mediterranean- or Asian-style diet can reduce the risk of dying of heart disease. Some food for thought:
Mediterranean Basics
Lentils: A large-scale study from Tulane University of nearly 10,000 men and women found that those who ate legumes at least four times a week cut their risk of developing cardiovascular disease by 22 percent. "Beans like easy-to-prepare lentils lead the pack in terms of foods rich in soluble fiber, which has been proven to lower levels of LDL, or 'bad' cholesterol," explains Janet Brill, Ph.D., R.D., author of Cholesterol Down (Crown Publishing Group, 2006). They are also digested slowly -- which helps to balance blood-glucose levels.
Salmon. Salmon is chock-full of omega-3 fatty acids, including eicosapentanoic acid and docosahexanoic acid, which appear to lower triglyceride levels and blood pressure and reduce blood clotting, says Brill. Other good choices: tuna, mackerel, bluefish and shad.
Asian Essentials
Edamame: Tofu soybeans and tofu are an excellent way to get in the recommended 25 grams of soy protein, says Brill. Recent studies can't confirm the direct cholesterol-lowering benefits of consuming soy products on a regular basis, but there may be an indirect benefit of eating them in place of foods high in saturated fat, like meat or cheese. Soybeans are also high in fiber and B vitamins, including folic acid, which helps decrease the risk of heart disease by reducing levels of homocysteine, an amino acid linked to heart disease, and providing essential omega-3 fats.
Stir-fried vegetables. Veggies like cabbage, carrots, broccoli and peppers give you heart-helping vitamins and minerals like beta carotene, lycopene, vitamin C and folic acid. Sautéeing them in a little peanut or canola oil means less cooking time, which helps the veggies retain their nutrients.
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