Will a low fat, low sodium diet prevent heart disease?
Many people in our circle of friends/family have a history of heart disease in their families, often with a family member who died young and unexpectedly. It is interesting to see how people react to that, especially as they age? Of course, most people do not want to find themselves in the same boat and see their lives cut short due to a massive heart attack. Some of our friends/patients have congenital heart disease, meaning genetically they have high cholesterol despite avid exercise, diet, and supplements. However, for those of us who may not have a specific history of heart disease, yet want to prevent it , we should consider what is best for us to do regardless of our family history. Its not all about fat and salt, contrary to public opinion and the words of associations such as the American Heart Association.
The American Heart Association gets many things right when it comes to prevention of heart disease, particularly as it relates to lifestyle factors. (www.americanheart.org). We differ in opinion when it comes to diet.
The Hauser Diets Guidelines for preventing the development of heart disease:
1. Dont smoke tobacco and stay away from tobacco smoke.
2. Get on a regular exercise program and exercise at least 4-5 times per week for a minimum of 30 minutes each time. Build up as tolerated.
3. Reduce stress.
4. Improve bad relationships.
5. Get at least 7 hours of good sleep per night.
6. Eat fresh and eat according to the appropriate Hauser Diet after getting Diet Typing.
Do not just jump on the low fat, low sodium bandwagon. This pushes people into the fake food department. Think about this fresh food is naturally low in fat and sodium. So if you dump the junk, you will not be adding a bunch of chemicals, including too much salt, to your diet. However, speaking of salt, most people are sodium deficient. There is absolutely nothing wrong (and it actually should be encouraged) with adding salt during your cooking. Watch any cooking show on Food Network what are the staple seasonings used by chefs? Kosher salt and fresh ground pepper. This is what I primarily use as well! But, I digress.
a. When it comes to fat, you need to know your Diet Type in order to know how much to eat its as simple as that. Hauser Lions and Otters needs more fat, whereas Monkeys and Giraffes need less. However, either way, we still do not encourage fat-free or low-fat purchases choose fresh!
Some of our favorite power foods that incorporate good fats: hummus, avocado used as a spread or mashed for guac or sliced in a salad, fresh nuts, flax seeds
b. What about meat? We agree with the AHA that everyone should try to include more fresh fish in their diets at least twice per week. Add foods such as salmon, trout, and herring to your weekly menus as they provide protective omega-3 fatty acids. As far as red meat, again, buy fresh and buy organic if at all possible or at least grass fed. Again, Lions and Otters need meat more frequently, whereas the other end of the Hauser Diet spectrum requires more grains and carbs. c. Speaking of carbs include more vegetables in your diet I can almost say that this applies to every person in America. Find creative ways to add veggies to every meal. Fruits are NOT equivalent to vegetables. Most people eat far too much fruit and not nearly enough veggies. Limit fruits to 1-3 servings per day, depending on your Hauser Diet Type.
d. When you eat grains, choose whole grains such as wild rice, whole wheat pasta, legumes, cous cous, quinoa, oatmeal, and the like. Limit your intake of white bread products.
e. Sweets as the AHA also recommends, limit intake of sugar and sugar-containing foods, including artificial sweeteners. Excess sugar intake is stored as fat which leads to high triglycerides and cholesterol in the blood.
f. Alcohol Also as the AHA recommends, limit intake to 1 drink/day for women and 2 drinks per day for men. Wine has some protective benefits. Watch intake of sugary drink mixes.
Eating healthy for heart disease prevention is not just about the fat and sodium. It is more about eating fresh, home-cooked meals that contain good fats, fresh meats/fish, vegetables, whole grains, and limited amounts of fruit/sugar. Youd be amazed at how a diet and lifestyle change can get you off cholesterol-lowering and high blood pressure medications. Adding natural nutriceuticals/supplements can add even more help.
Prolotherapy patients who are interested in finding out your Diet Type can schedule for Diet Typing at your next appointment. Give us a call: 708-848-7789 or email scheduling@caringmedical.com
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