How to Embrace the French Paradox: Reduce Heart Disease

The term French Paradox refers to the fact that the French people eat a diet that is even higher in saturated fat than Americans, and yet they have a lower incidence of heart disease. This fact is a paradox because heart disease has been linked by modern research to high consumption of saturated fats. In other words, more saturated fat in the diet equals greater risk of heart disease.

So, what is the explanation for the fact that the French consume even more fat in their diets than the average American, and yet they have a lower incidence of heart disease. Researchers believe they have the answer: the French also consume more red wine than the average American.

So what does red wine have to do with reduced rate of heart disease? For the answer, as well as instructions on you can reduce your risk of heart disease without consuming red wine, follow the simple steps below:

Difficulty: Easy

Instructions

1. INCREASE ANTHOCYANINS
   
   Anthocyanins are flavonoids known as polyphenols that pack a powerful punch through antioxidants. Anthocyanins are found in copious quantities in red grapes. Thus, red wine provides the French with a protection against heart disease, even though the typical French diet is high in saturated fat.
   
   You can increase your consumption of anthocyanins by increasing your consumption of red wine--which may bring other problems that you would rather not have--or you can add acai berry, blueberries and other high anythocyanin fruits to your diet.

2. CONSUME ANTHOCYANINS IN LIQUID FORM
   
   Anthocyanins are available in pill form. However, in most or all pill sources of anthocyanins, the anthocyanins have been extracted from their food sources, with the fiber and pulp discarded. Studies indicate that the results of taking anthocyanins in pill form are not as great as the results of taking anthocyanins through consumption of fruits high in anythocyanins or by consuming anthocyanin supplements in liquid form.

3. INCREASE OMEGA 3s
   
   Along with anthocyanins, Omega 3s--fish oils, have a protective benefit regarding heart disease. Increase Omega 3s by eating more salmon, walnuts and flax seed. Supplements are available, but go natural as much as possible.

4. KICK THE SUGAR ADDICTION
   
   To reduce heart disease, follow the French example and consume less sugar.
   
   The French diet consists of significantly less sugar than the American diet. The French eat pastries, but the pastries are more buttery than sugary.
   
   Sugar is an addictive substance when it is refined and consumed in large quantities. Obviously, some sugar is good for us. But this sugar needs to come from fruits and vegetables. Over consumption of sugar leads to increased weight, which is linked to increased heart disease.

Tips & Warnings

• Anthocyanin rich foods have red or blue skin. According to the Linus Pauling Institute, the foods highest in anthocyanins, in order of anthocyanin from highest to lowest are as follows:
• Blackberry 89-211
• Blueberry 67-183
• Grapes, red 25-92
• Raspberries (red) 10-84
• Strawberry 15-75
• Red wine 1-35
• Plum 2-25
• Red cabbage 25
• Red onion 13- 25
• Apple, red (with peel) 1-4
• Please note that this chart did not include acai berry, pomegranate, chokeberry or elderberry, which are all foods high in anthocyanin content.
• What we have learned from beta carotene studies serves as a guide to anthocyanins: Scientists are smart, no doubt about it, but scientists are always learning. Research on beta carotene proved that natural is better. While it was discovered that increased beta carotene could boost the immune system, improve vision, prevent cancer and heart disease, it also became evident that taking beta carotene in pill form was not a good choice for smokers or former smokers, as beta carotene consumption in pill form appeared to increase the risk of lung cancer. Likewise, the health benefits of anthocyanins is also greatest when anthocyanins are taken in their natural form. Natural is better!

Resources

• Mona Vie
• The French Don't Diet Plan: 10 Simple Steps to Stay Thin for Life
• The French Diet: Why French Women Don't Get Fat

[evgnspaces]

on 11/10/2009 Nice coverage of the components that are in the French diet that reduce heart disease.

[shenandoah]

on 10/4/2009 Very informative and something I will put to use right away. Thanks for explaining the french paradox.

[shenandoah]

on 10/4/2009 Very informative and something I will put to use right away. Thanks for explaining the french paradox.

[jeni10]

on 10/4/2009 Great article on how to embrace the French paradox: reduce heart disease. Wonderful information. My mom is trying to lose weight and eat healthier, so I'm going to email this to her. Thank you for sharing your knowledge. 5*

[maureenw59]

on 10/1/2009 This was well written and so interesting. Thanks for all of your research! 5*