VISN 2: Veterans' Wellness, Summer 2006

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VA Healthcare Network Upstate New York - VISN 2

Summer 2006

A Diet to Protect Your Brain

Stroke and heart attack share many risk factors. Naturally, the same measures can protect you from both, starting with a diet low in saturated fat, cholesterol, sodium and sugar, and high in fruit, vegetables and whole grains.

A heart-healthy eating plan doesn’t need to be boring or exclude your favorite foods, says Susan Farnsworth, R.D., of VA Western New York Healthcare System at Batavia. The following foods are a great place to start:

Nuts. Almonds, walnuts, hazelnuts, pecans, pistachios and peanuts contain three important nutrients: vitamin E, monounsaturated fat and fiber. Choose unsalted varieties, either roasted or raw, and eat no more than a handful a day.

Potatoes. They’re packed with potassium, which may help lower blood pressure by reducing sodium levels for better fluid balance. Enjoy baked, broiled or boiled, but lay off the butter and sour cream. Other potassium powerhouses: bananas, oranges, raisins, tomatoes and prunes.

Sardines. Cold-water fish, such as tuna, salmon, mackerel, herring and sardines, are rich in omega-3 fatty acids, which lower your blood triglyceride level and blood pressure and reduce blood clots. Flax seed is another good source of essential fatty acids. Look for flax seed oil or ground flax seed waffles or pasta.

Berries. Brimming with antioxidants, which help maintain healthy cells, blueberries, blackberries, raspberries and strawberries should be part of your diet. These colorful fruits also contain unique phytochemicals that fight diseases.

Spinach. High in B vitamins, dark leafy greens such as spinach, kale, Swiss chard and broccoli can help reduce homocysteine levels and lower your stroke risk. Beans. High in soluble fiber that traps and removes cholesterol from the body, beans are good for your heart. Oatmeal, oat bran and other whole grains are also excellent sources.

Garlic. If it doesn’t give you heartburn, eat garlic. Its sulfur compounds make platelets slippery, preventing blood clots and reducing plaque that lines artery walls.

Grape juice. Red wine gets a lot of attention, but grape juice shares many heart-health benefits. Its disease-fighting antioxidants, called flavonoids, have been shown to prevent clogged arteries and blood clots.

Potato Salad

A must for picnics, this healthy alternative to traditional potato salad should be prepared a few hours in advance.

• 2 pounds small red potatoes
• water
• 2 celery stalks, finely chopped
• 2 green onions (green and white parts), chopped
• 1 small red or green bell pepper, chopped
• 4 to 5 small radishes, minced
• 1/4 cup finely chopped parsley

Dressing:
• 1/2 cup plain nonfat or low-fat yogurt
• 1/4 cup fat-free, cholesterolfree mayonnaise
• 2 tbsp. cider vinegar or white wine vinegar
• 1 tbsp. fresh or 1 tsp. dried dill weed
• 1 tsp. Dijon mustard, or to taste
• 1/2 tsp. celery seeds
• 1/2 tsp. salt (optional)
• Freshly ground pepper to taste
• 2 tbsp. finely chopped fresh parsley
• 1/2 tsp. paprika

Place potatoes in a medium saucepan with enough water to cover. Bring to a boil over high heat. Cook covered until tender, about 30 minutes. Drain immediately. When potatoes are cooked, cut into 1/2-inch cubes and put in a large bowl. Add celery, green onions, bell pepper, radishes and 1/4 cup parsley. Stir to combine. In a small bowl, whisk together dressing ingredients and add to potato mixture. Mix gently. Sprinkle with parsley and paprika. Cover and refrigerate for at least two hours before serving.

Serves 8. Per serving: 114 calories, 3 g protein, 26 g carbohydrates, 0 g fat, 0 g cholesterol, 87 mg sodium

Reprinted with permission from American Heart Association’s Low- Fat, Low Cholesterol Cookbook, Second edition © 2002 Ballantine Books, a division of Random House, Inc. Available from booksellers everywhere.

Reviewed/Updated Date: January 16, 2007