We can’t change our families, but it’s quite possible to reduce genetic risk for heart disease, according to a study by Canadian researchers. All it takes is a diet with lots of raw vegetables and fruits.
The study, published in PLoS Medicine, looked at diet, genes, and heart health of more than 27,000 people from different ethnic backgrounds, including European, South Asian, Chinese, Latin American, and Arabic. The results held true across the boards.
The gene in question (the 9p21 gene) is considered the strongest genetic predictor of heart disease, raising risk of a heart attack by up to two times that of people without this gene. However, those with the 9p21 gene who routinely ate a diet composed mainly of raw vegetables and fruit, including berries, had the same or slightly lower risk as those with low genetic risk.
Meeting the Challenge
How do you know if you have this “bad” heart gene? Your family medical history might give you a clue. And, your doctor should be able to help you determine your personal situation.
If you are genetically predisposed to heart disease, eating mainly raw fruits and veggies can be a daunting prospect. However, this isn’t an all-or-nothing proposition.
In the study, risk among people with the 9p21 gene was reduced in proportion to the amount of raw fruits and veggies in their diets. Consequently, eating more of these foods will improve your odds of good health.
Diet Changes
For most people, it’s difficult to make sudden, sweeping changes. A more realistic approach is to set some realistic goals to introduce change gradually, and, over time, these will make a significant difference.
These are some simple ways to eat more raw fruits and veggies:
• Instead of viewing a salad as a small bowl of leafy greens, try a chopped version. Look around the produce section of your supermarket and select some familiar vegetables that you’re likely to eat raw, such as carrots, celery, cucumbers, and sweet peppers — red, yellow, orange, purple, and/or green. Chop them finely, toss with a vinaigrette dressing, and have a large plateful in place of other side dishes, with some lean meat or fish.
• Experiment with seasonings and dressings (skip the creamy ones) on your basic chopped salad. Once you’ve developed one or more combinations you like, start investigating the produce section for new ingredients.
• For breakfast, slice up a big tomato with eggs, or add berries to cereal.
• Keep a variety of fresh fruit in the house, and eat it instead of other snacks and desserts.
• Try combining different types of fruit, cut into bite-sized pieces, in different fruit salads. A little lime juice can add flavor, and a sprinkling of shredded coconut can add both flavor and texture.
Each of us has unique taste buds so it’s a good idea to try different combinations of veggies and fruits to discover your personal favorites. And then, it won’t be a chore to eat these beneficial foods.
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