Lifestyle Changes

Everyone should maintain a healthy diet rich in fresh fruits, vegetables, whole grains, and low in saturated fats (found in dairy and animal products) and trans-fatty acids (found in shortening, commercial baked goods, and hard margarines). Reducing salt intake is also important as people age.

Whole Grains, Fresh Fruits, and Vegetables

Vegetables, fruits, whole grains, nuts, and legumes (beans and peas) contain fiber and many nutrients that are important for the heart and overall health. Of note, vitamin supplements are not recommended in place of healthy foods. Research is increasingly suggesting that high supplement doses, even of vitamins E and C, may have harmful effects.

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Mineral-Rich Fruits and Vegetables. Studies specifically suggest that diets rich in fresh fruits and vegetables are high in potassium and magnesium and can help preserve bones. Many of these foods also help protect against heart disease and cancers. Potassium-rich fruits include bananas, oranges, prunes, and cantaloupes, and vegetables that contain potassium include carrots, spinach, celery, alfalfa, mushrooms, lima beans, potatoes, avocados and broccoli. Foods rich in magnesium include dairy products, spinach, potatoes, beets, nuts, sole, and halibut.

Avoid Fast Foods and Limiting Salts. Reducing salt is important for protecting both the heart and the bones. High sodium intake interferes with calcium retention. Limiting table salt is not sufficient, since most salt in the Western diet comes from fast foods and commercial food products. Such foods are often also high in dangerous fats called trans-fatty acids and are harmful to the heart.

Effects of Fiber. Fiber is important for the heart. Of some concern are reports of estrogen loss with high amounts of wheat bran (but not oat or corn) and calcium loss with any high-fiber diet. Calcium supplements can help offset this effect.

Protein from Soy and Animals