Here's a new idea for heart disease prevention: Create a meal using seven powerful foods and decrease your risk of heart disease by a whopping 76 percent. No, you won't be left picking at twigs or forcing strange foods into your diet. These foods may be some of your favorites, including dark chocolate, almonds, fish, fruit, vegetables, garlic, and red wine. Researchers say you can cut your risk of heart disease by eating a combination of these heart healthy foods.
The diet, called "The Polymeal," uses a combination of foods that have been individually shown to reduce a person's risk of heart disease. It includes all of the above-mentioned items, eaten on a daily basis, except for fish, which is recommended four times a week. The seven foods can be combined as a meal or taken individually throughout the day. According to the journal study, this combination of foods was shown to significantly increase the life expectancy of men and women over age 50 and reduces heart events by more than two-thirds. Eliminating any one of the seven foods slightly decreased the overall heart protection benefits. Omitting wine reduced the meals beneficial impact the most -- by 10 percent. Keep in mind, this is just one glass of wine. Research shows that once we consume more than one glass it becomes a health risk.
The Polymeal was proven to have a bigger impact on men than women. Men who followed the Polymeal diet every day increased their total life expectancy by more than six and a half years and were able to prevent the onset of heart disease for nine years. Women were shown to live about five years longer and prevent heart disease for eight years. The Polymeal is a great example of the power of nutrition and a wonderful, non-pharmaceutical way to prevent heart disease. If you or a loved one already has risks of heart disease such as high blood pressure, or high cholesterol you can benefit greatly from putting the polymeal into practice.
Here is a sample Polymeal menu with recipes; serve it to adults with a red wine, such as a Pinot Noir, for the full benefit!Roasted Salmon with Lime and Cilantro
Serves 4
4 4-ounce salmon fillets
salt
pepper
1/4 cup fresh lime juice
2 tablespoons low-sodium soy sauce
1 teaspoon minced garlic
1 teaspoon sugar
1 tablespoon chopped fresh cilantro leaves
Preheat oven to 450 degrees. Arrange salmon in a shallow baking pan (skin side down) and season with salt and pepper. Roast until the fish is flaky and no longer pink in the middle, 10 to 13 minutes. Remove fillets from baking pan, set aside. In a small bowl, whisk together lime juice, soy sauce, garlic, and sugar; stir in cilantro. Spoon sauce over fish and serve.
Spinach Salad with Oranges and Almonds
Serves 4
Dressing:
6 tablespoons olive oil
1/4 cup fresh orange juice
3 scallions, minced
3 tablespoons unseasoned rice vinegar
1 tablespoon honey
1 tablespoon chopped fresh tarragon
1 teaspoon grated orange peel
Salt and pepper, to taste
For the salad:
3 oranges
1 6-ounce packages baby spinach
1/2 cup sliced almonds, toasted
Whisk the dressing ingredients together in a small bowl. Season with salt and pepper, if needed. Cut the orange peel and white pith from the oranges. Working over medium bowl, cut between the membranes to release segments. (Dressing and oranges can be prepared one day ahead. Cover separately and chill. Rewhisk dressing before using.) Combine spinach, half of the almonds, and all of the orange segments in large bowl with enough dressing to coat. Sprinkle with almonds before serving.
Chocolate Covered Strawberries
About the Author:
Meri Raffetto is a Registered Dietitian, and a columnist for Work It, Mom! and the founder of Real Living Nutrition Services, an online weight loss program that empowers people to make small changes s
