Whats the best food to prevent heart disease?

Well avoid fat, red meat and too much of sugar, and salt. Do physical daily.
Fish prevents heart diseases. Vegetables and seasonal fruits are the best.
Cook in Olive oil.

In & Out Double-Doubles

Not going #2 enough? New health guidelines suggest we should drink about eight glasses of water a day, about 64 ounces, and get 25 grams of natural food fiber to stay regular and healthy. World-renowned heart surgeon Dr. Mehmet Oz says that if we can work on our fiber and water intake, our digestive systems could dramatically improve.
"High fiber comes in vegetable form: Artichoke, lima beans, soybeans," he says. "You can get fruits that have lots of fiber like grapefruit, blackberries and raspberries."

Another fantastic source of natural food fiber is whole grains. Dr. Oz says that eating whole grains isn't just the latest craze鈥攖hey offer multiple benefits to your health. You may have already heard about the health benefits of whole wheat bread and oatmeal, but now doctors say other whole grains like spelt, bulgar and quinoa can reduce cholesterol and high blood pressure and even help prevent heart disease, cancer, and diabetes. They say that whole grains help flush fat and cholesterol out of your system and provide powerful antioxidants that help you stay healthier, look younger and live longer. The USDA just recently recommended eating at least three servings a day.

One of Oprah's favorite natural whole grain food choices is steel cut oatmeal for its crunchy texture. Dr. Oz says steel cut oatmeal and other whole grain foods are high in fiber鈥攇reat for digestion.

"Steel cut oatmeal doesn't have a lot of calories, and it drags the food you eat along so it can't become like putty鈥攗ntil it gets to the very end," Dr. Oz says. "Whole grains are an insoluble fiber, so it pulls water with it and it binds to all the other stuff you're eating that may not be so good for you. It gets the whole bolus moving on."


Natural Foods Rich in Magnesium
Natural foods rich in magnesium like beets, raisins, dates and soybeans are important because they get your bowels moving! The more natural, the better, says Dr. Oz.
"The easy part of this message is all of these foods come out of the ground looking the way they look when you eat them," he says. "That's the only thing you have to remember. 'Does it look the way it looked when it came out of the ground when I eat it? There are no white bread plants!"

Dr. Oz recommends magnesium supplements when necessary.


Natural Foods Rich in Folate (Folic Acid)
Dr. Oz says there are three simple things you can take to reduce your chances of getting cancer by up to 50 percent. The first is eating foods rich in folate. If you don't take it as a supplement, you can find folate in orange juice, spinach and other leafy green vegetables.

Vitamin D
Another cancer-fighting agent is vitamin D. Non-fat milk, orange juice or supplements are great sources.
"And you get vitamin D from the sun," Dr. Oz says. "So especially if you live in northern latitudes, you're not getting enough vitamin D unless you take supplements."

Dr. Oz says that since African-Americans have a darker skin color, they should probably be taking supplements in order to insure proper vitamin D intake.


Baby Aspirin Daily Fights Cancer
If there's a magic pill for anything, Dr. Oz says it's the third cancer-fighting agent on his list鈥攖wo baby aspirin daily.
"It's cheap and easy to take aspirin," Dr Oz says. "Aspirin has many, many helping elements. It helps your skin, it helps about anything you can imagine. It has some potential risks if people have sensitive stomachs. But for cancer, you've got to be on it."


Tomatoe Sauce
Being aware of what our bodies are telling us and how to deal with those challenges is what Dr. Oz says is most important. As well as being good for the heart, natural foods with tomato-based products can help alert our systems to what might be wrong, Dr. Oz says. Tomato sauce is part of so many foods it's just a matter of incorporating it into our diets more often. Dr. Oz says tomatoes contain lycopene which has been shown to fight cancer. But you can't just put a few slices in your salad to reap the effect. The tomato needs to be cooked in order to provide the most nutrients.
Supplements recomended high in anti-aging Lycopene...

Coffee in Moderation
Many people will stand up and cheer for this next Dr. Oz tidbit鈥攃offee is actually good for you, in reasonable amounts.
Coffee actually has been shown to reduce liver cancer and to be effective with or with symptoms of Alzheimer's and Parkinson's disease," Dr. Oz says. "So there are a bunch of different places where coffee can play a role. The reason it got a bad name is because it does have side effects, for example, migraine headaches and heart palpitations. But if you're not having them, coffee is reasonable."

Did we mention, it's good for those bowel movements, too? Dr. Oz suggests 24 ounces of coffee a day is a rational amount.


Natural Foods that are Good for the Heart
So what can you eat to make your heart healthy and happy? Foods rich in omega-3 fatty acids are the best, says Dr. Oz. Salmon, walnuts and hazelnuts are great sources. Keep nuts in your refrigerator so they don't oxidize. Garlic and onions are also heart-healthy.

Red Wine
You've heard it before, and we'll say it again鈥攜ay, red wine! So why is red wine healthier than white?
"Red wine has a chemical in it called rezveritrol, which is a very strong antioxidant that's also been shown to be heart-healthy," Dr. Oz says. "Red wine has the material from the skins of the grapes the rezveritrol. The white wine has that skin stripped away. So if you're going to drink wine and you're going to take the hit on calories, drink red wine."


Natural Super Foods that Fight Cancer and Heart Disease
Dr. Michael Roizen, co-author of You: The Owner's Manual with Dr. Mehmet Oz is renowned worldwide for his revolutionary anti-aging research. Dr. Roizen says the keys to looking younger and staying healthy are found in certain foods you should eat every day, and other foods you should eat several times a week.
"You want to eat a handful of nuts every day," Dr. Roizen says. "Walnuts and almonds are excellent. And you want to eat five handfuls of fruits and vegetables every day. Then you want some whole grains and some whole grain cereal." "Don't make the mistake of whole wheat being whole grain," Oprah says. "There is a difference. It should say whole grain." Dr. Roizen cautions against eating foods like corn too often, because the body absorbs sugar differently. He says it is important to eat some fat, like nuts, before eating sugars. "Having the walnuts or almonds a little bit before you have [sugar] slows your stomach from emptying," Dr. Roizen advises. "One, you feel full and you don't eat as much. And, two, because sugar's absorbed after the stomach, in the intestine, you keep your blood sugar level more constant."


Fish and Low-Fat Protein
In recent years, there has been conflicting information about fish. On the one hand, fish is consistently regarded as a terrific source of low-fat protein. On the other hand, there are serious concerns about mercury and other environmental impurities, and their effects on children, pregnant women and the elderly.
Dr. Roizen says you just have to remember a few great fish鈥攖ilapia, salmon, flounder, cod and mahi-mahi. "Those are the fish that have none of the toxic chemicals, none of the PCBs, and very low content of mercury." According to Dr. Roizen, you should eat a serving of these fish three times a week.


Tomatoe Sauce Fights Cancer and Heart Disease
Dr. Roizen beams when he talks about one particular food: tomatoes. "They decrease cancer and they decrease arterial aging, heart disease, stroke, memory loss, impotence, wrinkling of the skin," he says. "In fact, Dr. Oz and I think a small town should be named after aspirin: it's that important. But a whole country should be named after tomatoes!"
So should they be raw or cooked? "It takes 165 raw tomatoes to equal 10 tablespoons of tomato sauce," Dr. Roizen says. "So it's much easier to have tomato sauce."

Dr. Roizen adds that it doesn't matter what kind of tomato sauce you have, "as long as it's cooked, and you eat it with a little olive oil and a little healthy fat because it's much better absorbed with it."


The Body Cries for Water!
Dr. Roizen says that it is important to drink eight glasses of fluid everday. "It helps move the poop and gives you better hydration. It actually cuts down on wrinkles, too, because you hydrate your skin when you take it internally."
On top of this, you should have the glass of red wine, which is good for your heart, and milk or a milk substitute with vitamin D and calcium. If you prefer not to have the milk, you can get vitamin D and calcium in fortified orange juice or in vitamins.

"There are two Vitamins that really are as good as tomatoes and should have a country named after them. They are folate, which decreases arterial aging, decreases blood pressure and decreases cancer rate. It will say either folate or folic acid, they're the same, and you want 800 micrograms a day. And vitamin D: you want 400 international units a day. Those two together decrease cancer rates substantially."

Calcium and Magnesium
Dr. Roizen also says that calcium and magnesium are crucial vitamin supplements. Even in a daily multivitamin, there is not enough calcium. Most women can only absorb 600 milligrams at a time, though you need 1,200 milligrams everyday. Therefore, it is important to have another 600 milligrams of calcium at least 6 hours after the first.

How might antioxidants prevent cancer?

Some foods to consider eating more often

Sweet potatoes

Green leafy vegetables

Carrots, Broccoli and Greens (lightly cooked to keep the carotenoids)

Pumpkin, canned or cooked

Squash

97% or greater fat free chicken or turkey breast (I look for 99% fat free.)

Low fat tomato sauces and pasta

Onions and Garlic (Chop or crush to release the photonutrients)

Homemade pizza with 99% fat free chicken as meat sauce

Foods with low/no salt for those who have high blood pressure

Peanuts, walnuts, almonds in moderation (be careful not to gain weight)

Olive oil and canola oil substituted for other oils, (the key is to monounsaturated fats vs trans-fatty acids or partially hydrogenated fat)

Salmon and other fish (mackerel, sardines, herring), including the skin and fat (Research suggests this omega 3 fat (EPA fat) has the ability to raise HDLs.

1-5 servings per week recommended)

Defatted soy flour (at least 1/3 of a cup per day recommended)

Fat free milk (skim)

Oatmeal, shredded wheat, low-no sugar added cereals

Whole wheat bread

Fresh fruits

Apples (with skin for flavonids)

Oranges (Eat pulpy parts for flavonids)

Red or black grapes

Grape juice (1 cup per day recommended)

Grapefruit, especially pink which has 40% more beta carotene than white

Dried fruits, especially apricots, dates, prunes

Cantaloupes

Fat free homemade yogurt with extra dry milk to increase the magnesium and calcium content

Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.

Salad dressings and dips with non-fat sour cream or homemade yogurt

Baked whole wheat chips and tortillas

Bean and chickpea dishes and dips

Tomato salsas

Walnuts (for omega3)

Almonds and Avocados (for monounsaturated fat)

Broccoli Sprouts

With all of this you need to maintain your normal weight by watching your calorie intake, and getting plenty of exercise





Foods to consider avoiding



1%, 2% and whole milk

Meats with 96% or less fat

Red meats

Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods

Food with high butter fat and other animal fats, e.g., cheese, full fat yogurt, sauces

Hot dogs, hamburgers

Deep-fried foods

Sugar

Ice cream

Salt (if you have high blood pressure)

Candy, baked goods and ice cream made with fats

High fat snacks, chips

Pies, pastry's, cookies made with fat and sugar (plenty of healthy cookies, pies, pastry's in my recipes)



long i know!! sorry!!!

FRUITS AND VEGETABLES

Increase intake of fruit and vegetables (at least three pieces a day), which are rich in potassium. Take a spoonful of ground seeds as a source of calcium and magnesium.
Unless you are a vegetarian, eat poached, grilled or baked tuna, herring or mackerel twice a week.

why werent you paying attention in health class?

A good rule of thumb to remember when choosing foods that are not only good for the heart but all around general health is:

If it tastes good, spit it out!!

A well balanced diet of fresh fruits & veggies, no red meat, more white meats....less fast foods and no canned foods. Drink plenty of water and less candy (sugars). Exercise and a Vit. supp. daily. It's really simple! :O) However, if it's in your genes from parents, there ain't a damm thing you can do about it! :O(

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