By Susan Ince
The Tasty Foods That Are Best For Your Health, And The (Easy) Workout Plan That Really Works
For years, nutrition experts have told us that the only heart-healthy diet was a low-fat, high-carb plan. Now they're eating their words. Last November, the Harvard Nurses' Health Study showed that a low-carb diet can be good for women's hearts—even if it means a higher fat intake. It all depends on the type of fat. What's more, in a head-to-head comparison a few months earlier, Spanish researchers reported that a higher-fat diet in the Mediterranean style cut heart risk factors more than the standard American Heart Association (AHA) low-fat plan. Here's what your eating plan should include:
Lots of fruits and vegetables, beans, and whole grains
All are good sources of minerals and vitamins (especially heart-healthy antioxidants), as well as low in fat and sodium and high in fiber. Getting five servings a day of fruits and vegetables reduces your risk of heart disease by 18.4 percent, and more servings are even better for you, according to a recent analysis of several studies involving more than 200,000 men and women.
Little red meat
Fish, especially oily types (sardines, albacore tuna, and salmon), supply omega-3 fatty acids, which help lower blood pressure and reduce other risk factors for heart disease. If you're worried about mercury, keep in mind that Harvard researchers recently calculated that the heart benefits of fish greatly outweigh any risk. But women of childbearing age should avoid the four types highest in mercury: swordfish, shark, king mackerel, and tilefish.
This may be a major reason why the Mediterranean diet beat out the AHA plan. The heart association's diet limits fat, including olive oil. But the latest research shows that olive oil's monounsaturated fat helps lower LDL (bad) cholesterol without reducing the HDL (good) kind; low-fat dieting, on the other hand, can lower HDL. Of course, you still need to limit saturated fats (the kind found in red meat and whole-milk dairy products) and completely avoid trans fats (found in some commercial baked goods and fast-food items).