Keeping a Healthy Heart
Every day, 4,000 Americans suffer from heart attacks.
Those who don't die often suffer another heart attack
later. Because we now know what causes heart attacks, we
can prevent them. Studies show that people who have heart
attacks often have high cholesterol levels; many also
smoke or have high blood pressure. When these causes are
controlled, heart attacks become rare.
Cholesterol and Your Heart
In many studies, researchers have found that higher
levels of cholesterol are linked to greater risk of heart
attacks. For every one percent increase in the amount of
cholesterol in your blood, there is a two percent
increase in your risk of having a heart attack; every one
percent reduction in your cholesterol level reduces your
risk by two percent.(1)
Elevated cholesterol -- anything above 150 -- promotes
atherosclerosis, the buildup of cholesterol, fat, and
cells in the arteries that feed the heart muscle. When
these arteries become clogged, a section of this muscle
loses its blood supply. The result is a heart attack.
Fortunately, this process can be reversed without drugs
and their side effects. Dr. Dean Ornish demonstrated this
fact in his 1990 study of patients with advanced heart
disease. Dr. Ornish put a group of patients on a
completely vegetarian diet, which was less than 10
percent fat. They were also asked to begin a moderate
exercise program, walking a half hour every day, and were
taught relaxation techniques. Patients in this group
found that their chest pain disappeared and their
cholesterol levels dropped at a rate comparable to that
of cholesterol-lowering drugs, without the side effects.
Because the patients felt so much better, they were
motivated to stick with this program. The plaques that
had been growing in their hearts for decades actually
started to dissolve within one year.(2)
A vegan (pure vegetarian) diet is the best for reducing
cholesterol levels. Plant foods contain no cholesterol,
whereas meats, eggs, and dairy products contain large
amounts of cholesterol, saturated fats, and concentrated
protein, all harmful substances. Also, the high fiber
content of a vegetarian diet helps "wash away" excess
cholesterol in your digestive tract.
Reducing Your Cholesterol
Thanks to the dedicated efforts of the meat, dairy, and
egg industries, many Americans still believe that animal
products are necessary for good health.(3) In fact,
America's meat habit is causing a tremendous, and
unnecessary, health crisis. According to The Journal of
the American Medical Association, a vegetarian diet can
prevent 97 percent of coronary occlusions.(4) One of the
largest studies of lifestyle and health found the heart
disease mortality rates for lacto-ovo vegetarians to be
only one-third that of meat-eaters; for vegans, the
figure was one-tenth.(5)
Don't settle for halfway measures; you'll only be half as
healthy as you could be. It's never too late to change
your habits and improve your health. For breakfast,
forget bacon and eggs and enjoy flavored oatmeal,
cereals, bagels, or fresh fruit. For lunch, try salads,
vegetable-stock soups, or tofu "burgers" and "hot dogs."
For dinner, make spaghetti with marinara sauce instead of
meat sauce, fix bean burritos instead of beef tacos, or
try vegetable lasagna, using soft tofu instead of ricotta
cheese. Virtually any meat-based dish can be made with
vegetables or with soy substitutes that mimic meat
flavor. Try cool Tofutti for dessert.
Eating out? Chinese and Indian restaurants offer many
vegetable dishes. At American restaurants, ask for a
vegetable plate with a baked potato or rice, or try the
salad bar (watch the high-fat dressings). Order pizza
with lots of vegetables but no cheese; you'll be
surprised at how many more flavors you'll taste. Be
creative! Meatless meals can be as tasty as they are
healthful.
Preventing Heart Attacks
o Become a botanical gourmet. Choose beans, grains,
vegetables, and fruits. Avoid meats, fish, and cheese.
o Include high-fiber foods in your diet. Whole-wheat
bread, brown rice, oats, and vegetables supply fiber,
which helps lower cholesterol.
o Avoid dairy products; they contain cholesterol and
saturated fats. Calcium can be obtained from vegetables,
nuts, and beans.
o Avoid tobacco, too. Smoking promotes atherosclerosis
and robs your body of oxygen.
o Have your blood pressure and cholesterol level
checked regularly. Avoid excessive salt; read labels for
sodium content.
o Exercise regularly. Walking, running, tennis, and any
other activity that increases the heart rate is helpful.
o Write to PETA for delicious, eggless, non-dairy,
vegetarian recipes.
References
1. Barnard, Neal, M.D., Food for Life, 1993, p. 34.
2. Ornish, Dean, Dr., S.E. Brown, L.W. Scherwitz, et al.,
"Can Lifestyle Changes Reverse Coronary Heart Disease?",
Lancet, 1990, no. 336, pp. 129-33.
3. Robbins, John, Diet for a New America, 1987, pp. 215-
247.
4. "Diet and Stress in Vascular Disease," Journal of the
American Medical Association, Vol. 176, No. 9, June 3,
1961, p. 806.
5. Robbins, p. 215.
Source - http://goveg.com/r-fact2.html
Jai Maharaj
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Om Shanti
Panchaang for 20 Ashadh 5104, Friday, July 18, 2003:
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