June 18, 2007

Rethink your diet!
You already know fatty, cholesterol-laden foods can clog your arteries. And scientists are coming to believe that white bread, baked potatoes, and other foods with a high glycemic index—that is, the foods that are digested and converted to glucose most quickly—can harm them, too, contributing to inflammation by causing quick, dramatic spikes in blood sugar, increasing the production of free radicals that damage cells and trigger inflammation.
But if some foods hurt your arteries, other foods can help protect them. Leading the pack of good guys are foods rich in inflammation-fighting omega-3 fatty acids—olive oil, walnuts, and cold-water fish such as salmon, mackerel, and herring. One study showed that 1,000 milligrams of fish-oil capsules per day can lower the risk of sudden cardiac death by nearly half.

And there's growing evidence that plant foods rich in certain disease-fighting natural chemicals may also have a potent anti-inflammatory effect. Some top choices: tomatoes, blueberries, eggplant, and fiber-rich grains.

For optimal heart health, choose whole grains over processed white flour, and eat at least five servings of fruits and vegetables daily. Also, eating smaller, more frequent meals causes a slower spike in blood glucose—and therefore less inflammation—than having one or two larger meals a day. (AARP Webletter)

For comments, questions or suggestions . . . please email Allen