A. High Fiber
No White Flour.
Whole Grains Only (wheat berries, millet, barley, brown rice, oat meal).
(sprinkle Wheat Germ on your morning cereal)
All Fruits and Vegetables (esp. bananas, apples, oranges, jicama).
Any natural fiber laxative (e.g., Aloe Vera) prn (as required) constipation.
A Harvard School of Public Health Health-Professionals Follow-up Study of nearly 31,000 men ages 40-75, who have been followed for four years to ascertain the role of nutrition in determining blood pressure, has found that those who routinely ate little or no fruit had a 46 percent greater risk of developing high blood pressure than did men who ate the equivalent of at least five apples daily. Indeed, fiber from fruits seemed to be more beneficial than that from vegetables or cereals. The other nutrients tested made little or no difference, including fats, alcohol, sodium, potassium, and magnesium.
Citrus fruits not only contain Vitamin C and folic acid, but also coumarin and D-limonene believe to protect against cancer. Green leafy vegetables, like spinach, contain lutein which guards against chromosomal damage. Orange vegetables like carrots, sweet potatoes, and pumpkin, as well as fruits like cantaloupe, papaya, and mango contain beta carotene, a precursor of Vitamin A that promotes normal cell differentiation. (Recall that Vitamin A taken in great excess can be toxic, but there is no corresponding toxicity for excess beta carotene.) Tomatoes contain lycopene, giving them there rich red color. Indeed, there may be over 100 carotenoids in fruits and vegetables that play some role in fighting cancer.
Cruciferous greens such as broccoli, cabbage, cauliflower, or Brussels sprouts (brassicae) contain organo-sulfur compounds that help detoxify carcinogens that also protect against cancer. Allium-based vegetables, including onions, garlic, scallions, leeks, and chives, inhibit bacteria in the stomach and reduce the formation of cancer-causing nitrosamines. Soybeans contain an array of cancer fighters, including isoflavones, saponin, genistein, and phytoesterol. In countries like Japan, the low rates for certain cancers may be attributable to this where soy is a dietary stable. Finally, many fruits and vegetables contain Vitamin E, selenium, and flavonoids, compounds that have the ability to pump carcinogens out of cells and normalize cellular proliferation. Five servings of fruits and vegetables a day is the best nutritional strategy, since foods seem to work best together.
Amid all the interest in the medicinal benefits of food, we should never forget that plants synthesize these chemical defenses for their own selfish benefit; but there is no reason why we shouldn’t exploit them for ours. Fruits are plants’ adaptation to the presence of animals in the same way that pretty colored flowers are plants’ adaptation to the presence of insects in the environment. This heuristic is generally true with the obvious exception of poisonous mushrooms, which have adapted with a different agenda as a defense against being eaten.
B. Low Fat
No Butter; No Margarine; No Hydrogenated Oils (Palm, Cottonseed, Coconut, etc. In particular, never eat movie-theater popcorn popped in coconut oil. It's like eating three days worth of fat in one sitting!).
However, moderate vegetable oils are acceptable (canola, walnut, safflower, sunflower, corn, sesame, soybean, olive, etc.). (A new Greek study of Mediterranean women finds that olive oil in the diet may greatly reduce the risk of breast cancer [25 percent reduction].)
Reduce whole milk and dairy products as much as possible
(ice cream, cheese, etc.).
Do use Low-fat (or Non-fat) milk and yogurt
No egg yolks (egg whites, however, are OK)
Avoid french fries or potato chips
Lean red meat only (no bacon); Fish (especially salmon) is recommended;
Poultry (chicken or turkey) is acceptable
Never, never, never eat animal brains or anything that goes under the name "sweetbreads" (sheep thymus gland)
C. Total Calories
Average less than 2,000 Kcal for "the standard 70 Kg man." All calories are equivalent. A tuna fish sandwich made with mayonnaise purchased in a health food store may actually be worse for your heart than a hamburger with mustard or ketchup bought at a MacDonald’s Restaurant. If you are overweight and think you need to diet, calculate your BMI (Body Mass Index) [BMI = Kg/(m)2]. First measure your weight (in pounds) and your height (in feet/inches) (your height squared is proportional to surface area), and then look your BMI up in the table below.
Body Type BMI Range
Underweight BMI < 18.5
Healthy Weight BMI = [18.5 - 24.9]
Overweight BMI = [25.0 - 29.9]
Obese BMI = [30.0 - 39.9]
Extremely Obese BMI > 40.0
If your BMI > 30 [or > 25 if accompanied by one of the following: High Blood Pressure, Diabetes, Coronary Artery Disease, Hyperlipidemia, or Stroke] then you definitely need to reduce your caloric intake and/or increase your exercise program. As BMI increases, so does blood pressure and total cholesterol, while the level of HDL (good cholesterol) tends to decline also. You should weigh yourself monthly, preferably on the same bathroom scale. If you are not maintaining at least a four-pound-per-month weight loss, your regimen is not really effective and you should stop fooling yourself. That's when you need to go see your physician or get some professional help.
1. Wines and Spirits
Interestingly, one or two glasses of wine (either red or white) per day at the beginning of a meal have been shown to be beneficial to one's heart; obviously, other alcoholic beverages (beer, spirits) are to be imbibed in moderation. Never take more than a few ounces at any one sitting. Needless to say, never ever drive when intoxicated, even if only a little bit.
2. Tobacco Products
All tobacco products are absolutely contraindicated in any form, including cigarettes (low tar/filter brands provide no real protection), pipes, cigars, snuff, and chewing tobacco. There exists a nicotine-based chewing gum to help break this unsavory habit. Studies have revealed that cigarettes are insidious instruments for the delivery of nicotine by way of the lungs to the blood stream where it is unconsciously titrated by the addict to a "therapeutic" concentration. Of course, it is extremely dangerous to smoke while simultaneously wearing a nicotine-replacement transdermal patch. Even slight exposure to "second-hand" smoke has now been shown to be deleterious to one's health, not just for the child-to-be of a pregnant mother.
Coffee, Tea, and Soft Drinks (Coke, etc.) are acceptable in moderation. Studies have shown a positive correlation between coffee-drinking and alertness with few side effects. Use "decaf" after dinner if "regular" coffee keeps you up.
4. Green Tea
Speaking of tea, we should not neglect to mention that green tea, derived from the dried leaves of the evergreen shrub Camellia sinensis, long-time favorite in the Orient, but gaining popularity in the West, contain polyphenols (Phenol EpiGalloCatechin Gallate [EGCG]) alleged to prevent cancer, protect your heart from atherosclerosis, lowers serum cholesterol and triglycerides with improved HDL/LDL ratios, exhibits antioxidant properties, decreases hypertension, possibly due to the sedative action or the neurotransmitter GABA (Gamma Amino Butyric Acid), is an antibacterial (cholera and typhus), decreases tooth decay, and is an antiviral (influenza). The antioxidant effects of green tea don’t rely on caffeine, since neither coffee nor caffeine alone provide the same benefits. Neither are other teas as good as green tea. Oolong tea is semi-fermented, while traditional black tea is "fermented" through a non-alcoholic process to convert the tannins contained in the leaves, and in this process something is lost.
5. Prescription Drugs
Try to minimize multiple prescriptions. At least one physician must be aware of all your "meds" so as to minimize side effects. Furthermore, do not allow obsolete prescriptions to accumulate in your medicine chest; instead, just throw them away when.