Dr. Mehmet Oz is a television personality, as well as a professor of surgery at Columbia University who specializes in cardiology, and a bestselling author. He routinely gives advice on how to live a healthy lifestyle through diet, which is reflected in his books that include "YOU: On a Diet" and "Healing from the Heart." Dr. Oz notes that you can reduce the odds of having a heart attack or stroke through diet.
Lose 10 Lbs.
Being overweight is one culprit for an increased risk for heart attack and stroke. Dr. Oz explains that you don't have to reach a lofty goal of losing 50 lbs. or more; you can reduce your risk for these potentially deadly occurrences by losing just 10 lbs. By doing so, you can probably lower your LDL, or "bad," cholesterol, which reduces your chances of having a heart attack or a stroke. A healthy diet also increases your HDL, or "good," cholesterol, which eliminates LDL cholesterol from your bloodstream. By losing 10 lbs., you can also lower your blood pressure. High blood pressure can lead to a heart attack or stroke.
"Just 10" Diet Plan
One diet Dr. Oz recommends to prevent a heart attack or stroke is the "Just 10" diet, which refers to losing 10 lbs. Dr. Oz teemed with Dr. Rovenia Brock, a nutritionist, to create this diet plan that has five tenets: First, cut out sugary soda. Second, don't eat after 8 p.m. Third, move 10 minutes every day. Fourth, track what you weigh every day. Fifth, don't eat snacks larger than your fist.
Foods to Eat
The Just 10 diet plan allows you to eat 10 foods every day broken into types of food and serving size. Eat four servings of proteins and fats. For example, chicken is in this category. Eat a skinless chicken breast that is the size of your palm. You can eat four of these a day, or you can vary your proteins and fats. Other foods you can eat include a cup of beans, cheese -- soft cheese is preferable such as goat cheese -- with a serving size equal to two dice. Olive oil is also in this category; one serving equals the size of a poker chip. You can have three servings of complex carbs, which might include a serving of spaghetti, which uncooked equals the diameter of a quarter. Another option is whole grains; you can have 1/2 cup of uncooked grains, such as rice, quinoa or couscous, which become 1 cup of cooked grains. You can also have three servings of fruit, a serving size being the size of a scoop of ice cream. While this equals the 10 foods, there are two exceptions: vegetables and desserts. Consume unlimited vegetables. Dr. Brock calls them an "arsenal against hunger." They contain the fiber and nutrients you need. The Just 10 diet plan allows you to eat dessert every other day, but each serving should be smaller than the size of your palm.
Mediterranean Diet
Another diet Dr. Oz recommends to prevent the risk of heart attack and stroke is the Mediterranean Diet. Dr. Oz is from Turkey, and he's discussed how Mediterranean people eat their meals together, walk every day for 15 to 20 minutes and nap for 15 minutes midday, all habits he recommends. Low intakes of saturated fat are a main component of the Mediterranean Diet, substituting healthy fats instead like fish, vegetable oils and nuts. Also, eat legumes, vegetables, fruits and whole grains. Specific principles from this diet are to eat at least five servings of vegetables and fruits a day. Also, consume plenty of nuts and legumes. Nuts are particularly beneficial even though they are high in fat. Fat in nuts is a good fat that can help lower bad cholesterol and regulate heart rhythm, according to Dr. Oz. They are also high in fiber. Choose whole grain rice, pasta and bread. Top pasta with tomato sauce instead of cream sauce. Do not use butter or a butter spread that contains saturated or trans fat. Instead, use olive oil, but sparingly.
