Heart Disease Prevention
Nutrition
 
Key nutrients (antioxidants) such as vitamins C and E, and folic acid are some of your best defenses against heart disease. How do we incorporate important nutrients into our diet? Start by following the basic food pyramid, because it encourages variety in your diet. And variety is the key to a proper nutrient balance for you! A good rule of thumb: Eat from the fruit and vegetable "color palette" each day and include red, green, orange, and yellow. Don't forget to include whole grains and dried beans as well.  
 
Soy Protein
Studies continue to show that substituting soy protein for some or all animal proteins can help lower blood cholesterol and reduce risks of heart disease.

Cholesterol-Lowering Functional Foods
New "designer" fat substitutes developed from natural plant components that help lower blood cholesterol can be found in several spreads and dressings on the market. These products have been approved by the Food and Drug Administration (FDA) and are appropriate to use as part of a balanced diet.

Water
Drink lots of water to help key nutrients do their job. A diet high in potassium (from bananas, potatoes, other fruits and veggies) is essential for healthy heart muscle contraction; magnesium (from whole grains, nuts, greens) maintains the potassium level in your cells. Keep your sodium intake low and drink plenty of water -- sweating and most diuretics lower potassium and magnesium, the spark plugs for the heart.

Calcium
Dietary calcium is best known as insurance against osteoporosis ("brittle bone disease"), which affects more and more women -- and men -- today. Calcium is also essential for regulating heartbeat and beneficial for reducing hypertension. Calcium needs are greatest during childhood and adolescence to meet the demand for rapid growth. Unfortunately, calcium is often overlooked in other age groups. For example, three out of four adult women fail to meet the current recommended daily intake (RDI) of calcium.

Make sure you check your daily diet for calcium, which is available in a variety of foods. Many of these are nondairy products, which is especially important for those who are lactose intolerant.

Fabulous Fiber
We've all seen signs in the grocery store urging us to eat more fruits and vegetables as a part of a high-fiber, low-fat diet. Why? Because fiber is a critical part of a heart-healthy diet.

Both soluble fiber (which forms a gel when mixed with liquid) and insoluble fiber (which doesn't) are important to your diet because they aid the digestive process. Soluble fiber, however, has additional heart-healthy benefits. Adults should eat 20 to 35 grams of dietary fiber each day.
 
Fiber Up!

Here are some easy ways to add more fiber to your diet:
  • Start your day with whole grain foods, such as hot oatmeal or a low-fat apple bran muffin.
  • Know fiber favorites, such as pears, apples, carrots and remember them when snacking. Try baked apples with cinnamon for dessert. Leaving the skin on fruits and veggies improves fiber intake.
  • Eat beans. Add split peas, barley, and cooked or canned beans to soups, stews, pastas, salads, and vegetarian dishes.
  • Bulk up at snack time with whole grain cereal bars or popcorn.
  • Shop wisely, and check food labels for fiber facts. Keep an eye out for "bran," "whole grain," or "whole wheat flour."