21 days to a healthier heart: if your good intentions have been thwarted by bad habits, not to worry. You can make big changes before the month is out

Men's Fitness, August, 2003 by R. Daniel Foster

Skeptics beware: You can significantly improve your heart function in less than a month. A breakthrough study finds that just three weeks of a low-fat, high-fiber diet paired with daily exercise slashes your risk of heart disease.

"A SEX PILL for your heart" is how you should view this plan, suggests lead investigator R. James Barnard, Ph.D., professor of physiological science at the University of California, Los Angeles. "Eating right and exercising affects your blood vessels the same way Viagra does--it increases the amount of nitric oxide, which relaxes and expands vessels, and lowers blood pressure," he says.

THE STUDY, published in the Journal of the American Heart Association, took 11 men, each about 30 pounds overweight, and allowed them to "eat all the whole-wheat bread, pasta, fruit and vegetables they wanted," says Barnard. The caloric breakdown was as follows:

* Less than 10% from fat.

* Fifteen percent to 20% from protein.

* Seventy percent to 75% from whole grains, fruits and vegetables.

ON THE EXERCISE side, an hour of daily treadmill walking was prescribed.

AFTER THREE WEEKS, the vital health stats of the participants had shifted dramatically:

* Oxidative stress (insufficient nitric oxide) decreased 28%.

* Cholesterol dropped 19%.

* Blood pressure fell 14%.

* Free radicals, which promote cell degeneration, were cut by 28%.

* Insulin and glucose were cropped by 46% and 7%, respectively. (Insulin converts glucose to energy. Too much glucose and insulin are linked to obesity and poor heart health.)

NO ONE LOST a lot of weight during the study--about two pounds for each man--yet reductions in hypertension and cholesterol were the real weighty results. BP readings on eight subjects dropped from "elevated" to "normal," which immediately lowered stroke potential.

"THIS IS THE FIRST study that shows this type of diet and exercise can lower blood pressure and improve heart-disease risk in a very short time," concludes Barnard.

THE SUCCESS COMES from six fat-busting criteria. Just add the steps on the next page to your current fitness regimen. It's a lot easier than taking statins or having a bypass.

WEEK 1
21 DAYS TO A HEALTHIER HEART: 3-WEEK PLAN

WHAT YOU DO                        WHAT YOU GET

Forgo fast-food lunches and pack   You'll score high in antioxidants
a healthy sandwich. Choose         that keep free radicals in check.
whole-grain breads, lean turkey,   And lower-fat meals result in lower
skinless chicken or water-packed   cholesterol.
tuna. Use nonfat mayonnaise and
vegetable garnishes (tomatoes,
peppers, lettuce, spinach).

Have freshly cooked fish three     Abundant studies attest to the heart
times. Think salmon, fresh tuna,   benefits of fish oils, the omega-3s.
halibut and orange roughy.         You'll also cut triglycerides, the
                                   mother of all blood fats.

Boil, bake, grill, poach or        Forsaking one tablespoon of oil can
steam. Do not fry, which demands   shave 14 grams of fat from your daily
copious amounts of butter and      intake--and help reduce cholesterol.
oil--the sludge for your
arteries--to get things
sizzling.

Pack a healthy snack each day.     In addition to banishing free
Apples and bananas are             radicals, this will help your lower
especially portable. Stow fruits   cholesterol, blood pressure, insulin
in your car, desk and gym bag.     and glucose. Plus, the fiber will
                                   prevent insulin spiking and help
                                   move things along.

Tack on an extra mile to your      You'll decrease insulin and glucose
aerobic exercise. If you need to   counts while increasing your level
take things slow, make sure you    of nitric oxide, which dilates blood
hit the Food and Nutrition         vessels and lower blood pressure.
Board's recommended hour a day
of moderate exercise.

WEEK 2

WHAT YOU DO                        WHAT YOU GET

Blend beans, lentils and peas      Legumes are packed with fiber, which
into three meals for some          KOs cholesterol and blood pressure.
low-cal protein. (Rinse canned
varieties several times to cut
down salt content.)

Limit beverages high in sugar,     Lowers blood pressure and insulin
including sodas and high-carb      and glucose levels.
fruit juices (those without
fiber come to mind).

Cut fat at the market:             Improvements in blood-pressure,
Purchase nonfat milk, egg          insulin and glucose levels. Also
substitutes, and low- or no-fat    fights cholesterol.
cheeses, mayonnaise and salad
dressing. (Watch out for low-fat
products that double up on
sugar--read the label. Sugar can
spike your triglyceride levels.)

Berry up three breakfasts. Try     Berries top all fruits and
fresh blueberries, strawberries,   vegetables in number of
blackberries or cherries on        antioxidants, which flush out free
oatmeal (not the instant stuff),   radicals. They're also a source of
sugar-free cereal or low-fat       fiber.
yogurt.

Weight-train for one hour, or      Builds muscle (increased muscle
add an hour to your current        density improves metabolism),
routine.                           maintains bone density, lowers blood
                                   pressure, raises nitric oxide
                                   (freeing willy to be happy).

WEEK 3

WHAT YOU DO                        WHAT YOU GET

Americans underestimate caloric    Sticking to recommended serving
intake by about 20%. To eat        sizes helps lower cholesterol and
more appropriate amounts of        blood pressure.
food, use smaller plates and
measurements, and take breaks
during each meal to let the food
catch up to your appetite,

Bulkier fruits, vegetables and     Lowers cholesterol, blood pressure,
whole grains will fill you         insulin and glucose levels. Boosts
faster than refined foods. Eat     antioxidants. Ensures you eat enough
to your appetite's content.        daily fiber.

Redefine fast food. Identify       Likewise.
drive-thrus and takeout stands
where salads, steamed vegetables
and brown rice abound.

Get up early and hit the gym,      Likewise again. Plus you'l boost
trails or pool before              nitric oxide and start your day
work--working out early on an      energized and refreshed.
empty stomach helps you
metabolize fat faster.

Change your workout routine.       Makes exercise interesting and
Try hiking, push-ups in the        stimulating, helping keep your heart
park, running with your dog, or    healthy from now on. Also prevents
biking to work.                    the body from adapting too quickly
                                   to one form of exercise, which will
                                   keep your metabolism in high gear.