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Step 1
EAT LOTS OF FRUITS AND VEGETABLES:
Cruciferous vegetables (broccoli, cabbage, cauliflower, brussel sprouts), green leafy vegetables, citrus fruits, and vitamin C-rich fruit and vegetables reduce risk of heart disease, stroke, cancers of lung, colon and rectum -
Step 2
EAT FIBER:
Fiber reduces risk of heart disease and stroke by 40 to 50 percent.
Cereal fiber most strongly decreases risk of heart attack. It protects against type 2 diabetes. Soluble fiber (vegetables, fruits, and legumes) may help diabetics control blood sugar. I recommend taking at least 20 to 35 grams of fiber per day. Breakfast cereals are excellent sources. -
Step 3
AVOID FAT
Cholesterol levels are linked to increased risk of heart disease. Type of fat is more important than the amount of fat eaten. Avoid foods rich in saturated fats and transfats (cheese, butter, and red meat). When considering a low fat diets do not replace fat with carbohydrates. Carbohydrate may lower good cholesterol -
Step 4
GET ENOUGH FOLATE (FOLIC ACID)
Folic acid is important for production of red blood cells. It is known to decreases the risk of heart disease and colon cancer. Take vitamins containing folate and breakfast cereal fortified with folate. -
Step 5
CALCIUM AND VITAMIN D
Milk is primary dietary source of vitamin D (100 IU/cup). It reduces the risk of osteoporosis, bone loss and fractures in older women and men. Recommended daily calcium intake is 1000 mg in premenopausal women and men and 1500 mg in postmenopausal (not estrogen replacement). Do not exceed 2000 mg calcium and 800 IU vitamin D per day. -
Step 6
RECOMMENDATIONS:
Eat a lot of vegetables, fruits and whole grains. Eat at least five servings of fruits and vegetables a day. More is better. Make fruits and vegetables part of every meal. Add fruit to cereal. Leave a bowl of fruit out all the time for adults and children to eat as snacks.
Avoid Transfatty acids & saturated fats. Use Monounsaturated & polyunsaturated fats. Tips: A) Choose chicken or fish over red meat. Avoid cheese and butter. B) Cook in oil rich in polyunsaturated and monounsaturated fats (olive and canola oil). C) Choose Soft margarines (squeeze margarines) they have less transfatty acids than stick margarines. D) Avoid baked goods such as crackers, cookies, and cupcakes. E) At fast food restaurants, choose items like broiled chicken.
Get enough folate (400 micrograms/day). Tips: A) Daily multivitamin containing 400 micrograms of folate. This is especially important for women in the childbearing years. B) Eat breakfast cereal fortified with folate. C) Eat folate rich fruits and vegetables (oranges, orange juice, and green leafy vegetables)
Avoid excessive alcohol intake: A) Choose non-alcoholic beverages, like juices and sodas, at meals and parties. B) Avoid occasions centered on alcohol. C) Avoid making alcohol an essential part of family gatherings.
