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REDUCING YOUR RISK OF CORONARY ARTERY DISEASE: EATING FOR BETTER HEALTH – BASIC EATING GUIDELINES – EAT SIX OR MORE SERVINGS OF GRAIN PRODUCTS (PREFERABLY WHOLE-GRAIN BREADS, CEREALS, RICE, AND PASTA)
Contrary to popular belief, foods such as bread, pasta, and some baked goods are low in fat and calories. However, you have to be selective about what you add to these foods. For example, fat-laden cream-based or cheesy sauces are often added to pasta. Likewise, not all baked goods are low in fat; croissants, many sweet breads, and even some crackers are high in fat.
Look for whole-grain breads and cereals instead of refined products. Whole grains have more protein, fiber, and trace minerals such as iron, which are stored in the kernel’s bran and germ. During the refining process, the kernel’s bran and germ are removed.
If you choose whole-grain products, you will automatically increase the amount of fiber you eat. Foods high in fiber are good replacements for higher-fat food choices.
Fiber comes in two forms: soluble and insoluble. Soluble fiber is most beneficial for the health of your heart. Soluble fiber seems to regulate your body’s production and elimination of cholesterol. Good souses of soluble fiber are oat products, dried beans and peas, lentils, apples, and citrus fruits.
Insoluble fiber, because it travels through your digestive tract faster than soluble fiber, may prevent or relieve constipation. Some experts believe that because insoluble fiber moves through your body faster, it may reduce the time that potentially cancer-causing substances remain in your digestive tract. Insoluble fiber is found in whole-grain products and many fruits, vegetables, and cereals.
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