Most people with heart disease don’t know how to eat after a heart attack. But you can.
A well-done study from UMass followed 555 patients one year after their angiogram after their heart attack.
They were overweight (average BMI of 30, about 30 pounds over), averaged 61 years old and were 60 percent men.
Only 1 of 8 was eating 3 vegetables per day.
Only 1 of 12 was eating 2 fruits per day, or getting enough fiber…minimum, 25 grams.
Only 1 of 20 was eating less than half a percent of their calories as trans fat.
Why? Because patients are confused. And so are doctors. No one eats a trans fat, or fiber.
*We eat Skippy Peanut butter (on the label, “partially hydrogenated” tells us it has trans fat). *We eat cereals with trans fats: Basic Four, Chocolate Peanut Butter Pops, Cocoa Krispies, Corn Pops, Froot Loops, Mini-Swirlz, Smacks.
*We should eat tastier cereals high in fiber, like shredded wheat, steel cut oats, and nearly all Kashi cereals.
Cardiac rehab can help–four of five patients do not attend, because they may not get a referral.
What else do you eat for that? Recipes for heart disease.
1. Two servings of omega-3 rich fish weekly: that’s 6 to 8 ounces.
2. Extra virgin olive oil, not heated high: you don’t need to create free radicals!
3. A variety of vegetables, fruits, whole grains and legumes such as beans and lentils.
4. Nuts: twice a week can cut risk of sudden death from heart disease in half, especially almonds and walnuts. Eat 1 to 1.5 ounces daily.
5. If it is safe for you, have up to two alcoholic drinks for men and 1 for women a day. One drink is a 5 ounce glass of wine, 12 ounce beer, or 1.5 ounces of spirits. Alcohol raises HDL, which is protective.
Avoid
1. Red meat, especially ground and processed: its iron raises your risk.
2. Salty foods, especially if you are overweight.
3. Sugary foods, including most fruit juices. It fans inflammation and insulin.
4. Starchy white (breads, potatoes, crackers, white rice) and highly refined foods, leading to inflammation. Heart disease is an inflammatory process.
5. Foods with trans fats: many store-bought baked goods, fried foods at fast-casual restaurants, pastries, confections, anything with shortening.
