Gillian McKeith's Food Bible (229 page)

Carrots, which are a good source of beta-carotene. Beta-carotene, like vitamin C, is also able to increase vessel dilation and reduce vessel spasm.

Almonds, which, along with sunflower and safflower oils, are a good source of vitamin E. Of all the antioxidants, the fat-soluble antioxidant vitamin E not only reduces LDL (bad) cholesterol but also increases HDL (good) cholesterol levels, and increases the breakdown of fibrin, a clot-forming protein.

Walnuts and hazelnuts. These nuts contain high levels of folic acid and arginine and have been found to significantly reduce total cholesterol and LDL cholesterol, as well as increase the elasticity of the arteries.

AVOID

Saturated fats, trans fats, burnt (including broiled) foods, and fried foods.

Alcohol.

Cigarettes.

Refined foods, processed foods, and added sugars.

HERBS AND SUPPLEMENTS

Hawthorn leaf extracts may help to strengthen the heart muscle. In general, the leaf has a higher concentration of the active constituents than the berry.

Ginkgo biloba tea is another powerful heart helper.

Motherwort herbal extracts.

Supplemental niacin has been found not only to help in reducing LDL levels, but also to raise levels of protective HDL; however, it is important that you check with your medical practitioner before taking supplemental niacin for this purpose. Good food sources of niacin include sunflower seeds and nuts.

Omega-3 fish oils are an option if you do not want to eat oily fish. Many studies have demonstrated that either fish oil supplements or flax seed oil, two great sources of omega-3 essential fats, are very effective in lowering blood pressure.