Food for a Fit Heart
by Stephanie Zinser

Even small changes to your favorite meals can stop damage to your body, eliminate much of the risk of heart attack and -- more astonishingly -- unclog your arteries. 

Six Eating Plans for minimum effort and maximum impact.

1. SOY FOODS AND OTHER BEANS

CENTRAL to a heart-protecting diet, they provide protein, phytochemicals and an array of vitamins and minerals.

Phytochemicals (natural chemicals found in all plant foods) give plants their color and flavor.

These antioxidants protect our hearts by preventing bad, LDL cholesterol from oxidizing and damaging artery walls. This is the first crucial step in preventing clogged arteries.

Soy also helps keep blood from becoming sticky, and forming clots, which could lead to a fatal stroke or heart attack. Soy protein and soluble soy fiber both help lower LDL cholesterol.

A daily dose of at least 25g of soya is needed before benefits show. Beans provide important phytochemicals and roughage, and chickpeas, split peas, black beans and white beans contribute vitamins, minerals and calcium.

Recommended: three and a half servings daily for men and three servings for women. At least two servings should be soy foods. One serving equals 115g tofu, one cup soy milk or half a cup beans.

2. GRAINS, RICE AND PASTA

PROVIDING the bulk of a diet, grains supply a wealth of carbohydrates, fiber, B vitamins (especially folic acid), some vitamin A and E, minerals such as magnesium and calcium, and health-preserving phytochemicals.

Whole grain foods offer higher fiber and generally less added salt than refined breads, pasta and rice.

Studies suggest the higher the salt intake, the greater the risk of high blood pressure. Fiber comes in two forms -- insoluble and soluble. While insoluble fiber absorbs water and pushes waste through the intestines, soluble fiber traps cholesterol in the intestines, allowing less to enter the bloodstream.

Recommended: Eight servings daily for men and seven for women. One serving equals one slice whole grain bread, 3/4 cup whole grain cereal or 1/3 cup brown rice.

3. FRUITS

FRUITS supply carbohydrates, energy and fiber aplenty. They also provide a range of vitamins, notably the antioxidant vitamin C and carotenes, which form part of the shield that guards artery walls against cholesterol build-up.

Recommended: Men and women both need five servings daily. One serving equals one small apple, 1/2 a grapefruit, 15 grapes or 1/2 cup orange juice.

4. VEGETABLES

THE enormous range includes frozen vegetables, as most of the nutrients are kept intact during freezing.

Vegetables, like fruits, provide plenty of fiber, vitamins -- notably A, C and B vitamins -- minerals and a plethora of healing phytochemicals.

Recommended: Men and women both need five servings daily. One serving equals one medium pepper, 1/2 cup cooked green beans, one raw carrot or 1/2 cup tomato juice.

5. MEAT AND DAIRY

MEAT and dairy foods need not be banned from your diet, but choose lean cuts, trim visible fat and cook by grilling and microwaving without added fats. Meat provides readily-absorbed iron and also zinc for a strong immune system. Choose low-fat or fat-free dairy produce. Skimmed milk contains more calcium per serving than full-fat milk. Remember, eggs are cholesterol-rich.

Recommended: Men and women both need four servings daily, of which at least two should be dairy. One serving equals 85g cooked lean meat or fish, 15 medium shrimps, one cup skimmed milk, 1-1/2 large eggs, 3/4 cup low-fat or fat-free cottage cheese or 1/4 cup grated parmesan.

6. FATS, NUTS AND SEEDS

ALTHOUGH high in kilojoules, the right fats and oils can help your heart. Vegetable oils are cholesterol-free and mono-unsaturated fats, found in olive oil, lower both total cholesterol and bad, LDL cholesterol.

They also leave good, HDL cholesterol alone, possibly even boosting HDL levels. Omega-3 oils -- from oily fishes such as salmon and sardines, and plant foods such as flaxseeds -- also lower LDL cholesterol and reduce the stickiness of blood, lowering the risk of blood clots, heart attacks and stroke. Another good fat is Omega-6, which lowers LDL cholesterol. However, in larger doses it also reduces HDL levels.

Recommended: six servings daily for men and five for women. One serving equals 1 tsp olive or other oil, 1 tbsp seeds (flax, sesame, sunflower), 1 tbsp salad dressing or 3 tbsp fat-free dressing, 1 tbsp peanut butter or 10 peanuts.

Copyright 1999 Nationwide News Pty Limited

Nationwide News Pty Limited The Sunday Telegraph (Sydney, Australia), July 18, 1999, BYLINE: STEPHANIE ZINSER