by: Alicia Caldelas

Here's a conundrum: While experts agree that high cholesterol and
blood pressure are crucial heart disease risk factors, many people
who suffer chest pain or even heart attacks have levels that are
perfectly normal. This puzzle has prompted researchers to scour the
body for other cardiovascular villains. Several have emerged in
recent years, but the one that stands out the most is inflammation.

The latest studies suggest that chronic inflammation of the lining
of arteries is an important factor in the development of
atherosclerosis and coronary heart disease. What causes this
inflammation is not clear, but the good news is that (1) the advice
that is given for lowering cholesterol, blood pressure and
triglycerides also works fine for fighting inflammation; and (2) you
can tackle all 4 culprits with the help of dietary weapons. In fact,
you can plan your war against heart disease in your kitchen. Here is
how:

1. Think like an artist when you choose fruits and vegetables: Eat
those with the brightest colors. They have the most heart protective
antioxidant pigments. A diet high in fruits and veggies also
provides another important heart benefit, salicylic acid, which is
the same anti-inflammatory compound created when aspirin is broken
down in the body.

2. Increase food sources of omega-3 fatty acids which target high
triglycerides in the blood. Good sources of omega-3s include fish
such as sardines, mackerel; nuts and seeds; green leafy vegetables;
grains like wheat, bajra; legumes like rajma, cowpea, and black
gram.

3. Reduce the amount of meats you eat, especially red meats, and
always select lean cuts. Use meat as a seasoning for vegetable
dishes rather than the focal point of a meal.

4. Cut down on salt and instead use herbs and spices like ginger,
garlic, turmeric and fenugreek liberally in your cooking; the first
three are naturally anti-inflammatory and the last has soluble fibre
which helps sweep away cholesterol from the arteries.

5. Shift to groundnut, mustard, rice bran and olive oils which
contain monosaturated fatty acids that help lower (bad) LDL and
maintain levels of (good) HDL cholesterol. Drastically limit
margarine, vegetable shortening, butter and all products made with
partially hydrogenated oils.

6. Fruits and vegetables, whole grains (wheat, brown rice, oats),
beans and pulses, are also great sources of soluble and insoluble
fibre, which trap LDLs and usher them out of the body.

For more information on healthy heart diet, visit this:
http://www.vitaminsdiary.com/cardiac-diet.htm

About the author:
Alicia Caldelas for www.vitaminsdiary.comYour guide to buy vitamins
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