Saving your heart is easier than you think
Your doctor is a little concerned. He wants to cut your risk of heart disease -- let's say through lowering your cholesterol.
So he writes a prescription for a statin drug. Sure, it might lower your cholesterol -- but at what cost?
Why go for the dangerous drugs when there's a MUCH safer and MUCH easier way to lower your risk of heart disease. And I'm not just talking about a small reduction in risk, either.
People who followed this method for a study published in the European Heart Journal had a whopping 22 percent lower risk of dying from heart disease than those who didn't.
It might take a little adjustment to your daily routine, but if you ask me a 22 percent reduction in your risk of dying from heart disease is well worth it.
And did I mention this method is, well, pretty tasty?
I know, you just want to know what it is already. Well, this simple, cheap, and effective way of lowering your risk of heart disease is simply...
Eating eight portions of fruit and vegetables a day. That's right. No tricks, no supplements -- just delicious food. (And by the way, a portion is 80 g -- think a small banana or a medium-sized apple.) The 22 percent risk reduction was as compared to people who ate only three portions a day.
Yes, it really is that easy -- a few extra servings of fruits and vegetables a day and you'll be dramatically cutting heart disease risk. And just think of all the other benefits in those foods -- the vitamins, the fiber -- it really is a no-brainer.
For the study, 313,074 men and women were followed for over eight years. The research team isn't exactly sure what it is about eating eight portions of fruits and vegetables per day that offers so much heart protection. It may have something to do with antioxidants -- scientists think they may reduce atherosclerosis caused by oxidative damage. They do say that antioxidant supplements don't seem to have the same effect as increasing fruit and vegetable intake because there are other heart-healthy components in fruits and vegetables.
Only 18 percent of the participants in the study ate enough produce to get the major reduction in heart disease risk. So, are you up to it? Are you ready to join that 18 percent?
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Christine O'Brien writes the e-letter Health eTips for Dr. Wright's Nutrition and Healing.
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Comments
Joe Severa
Only 8 servings of fruits & veggies, why not 10 or a dozen? I don't know anyone who eats this many portions of fruits & veggies, in today's economy it's bound t/b even rarer.
Either you find some of these food advantages in affordable supplements or risk having heart disease, is that what the author is suggesting? I can remember when it was just 5 servings of fruits, whatever happened to that more reasonable approach I wonder?
Mercedes Lackey
I don't think I eat more than a total of eight portions of everything in the entire day. This just sounds like gluttony.
Anonymous
have been on statins and now seem to have muscle and nerve damage which I am trying to overcome, with vitamins.eat many fruits and veggies, fish etc,
Lori
Okay, so is this an absolute risk or a relative risk? And was this done by survey? Did these folks actually measure their produce servings for eight years? If a serving size is a half cup, which is what the dietary guidelines say, that's 4 cups a day. So eating 2 small pieces of fruit, a cup of salad greens, and another cup of cooked vegetables is not unreasonable. But folks who make sure they ARE eating this, are probably making other wise food choices as well.
Anonymous
You bet! Eating your fruits and veggies might save your life. And by the way, it doesn't sound gluttony at all.
Anonymous
Some say it's hard to get to that 8 a day mantra but it is very easy. You can have maybe a banana, an apple and an orange for snack, a salad with a cup of tomatoes for lunch and a side of string beans, peas or broccoli for dinner with strawberries and blueberries for dessert. There you have it! You've reached the 8-mark. I bet people could eat this munch.
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