Re: Effective diet to reduce cardiovascular disease

From: Jim Chinnis (jchinnis_at_SPAMalum.mit.edu)
Date: 12/20/04 

Date: Mon, 20 Dec 2004 01:09:52 GMT

"zwalanga" <zwalanga@yahoo.com> wrote in part:

>No diet. I should not have used that word. When I look at what I eat
>and look at the various nutrition recommendations I seem to be between
>the Polymeal and the Mediterranean: lots of fresh fruits and
>vegetables, especially brightly coloured vegetables and green leafy
>vegetables; whole grains; fish about four times a week, chicken or
>turkey a couple times a week, red meat rarely--bison, moose, deer or
>goat; something from the beans, pulses, and dal family every day, olive
>oil, olives, walnut oil, various nuts and seeds including almond,
>Brazil and walnuts; ground flax seed every day, a small amount of dairy
>and cheese.
>
>Up to one ounce Swiss, German, Belgian or Dutch dark chocolate or one
>ounce cocoa powder (not hot chocolate mix) usually every day.
>
>None to minimum trans fats. I know there was some trans fat in the two
>Scottish oatcakes I ate today but I haven't had them for about a year.
>Rarely purchased baked goods, and no baked goods unless made with whole
>grains, canola or olive oil; or rarely, butter. (Hard to make
>shortbread without butter.)
>
>Several times a week a cup of either green tea, black tea with milk or
>lemon or mint tea.

We have pretty much the same diet. :-)

For me, add red wine. Fish is biased towards wild salmon. I get grass-fed beef
on the rare occasions i eat beef. I also splurge and have a few eggs from hens
fed to increase n-3 fatty acids. I don't use flax seed per se, but get some in
whole-grain breads.

And don't forget herbs and spices. Turmeric is a good one that seems to reduce
health risks. 

--
Jim Chinnis   Warrenton, Virginia, USA