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Gluten
Avoid w/ celiac disease/celiac sprue
-Wheat (including spelt and kamut)
-Rye
-Barley
-Oats (breads, cereals, pasta, cookies, cakes)
-Gluten-free (safe carbohydrates): corn, rice, potatoes, quinoa, tapioca, soybeans
Plant Sterols and Stanols
Reduces cholesterol, LDL, triglycerides
-Benecol spread
-Wheat germ
-Sesame oil
-Corn oil
-Peanuts
Monounsaturated Fats/Fatty acids
Decreases risk of heart disease
-Olive oil, canola oil, some nuts (almonds, walnuts), sunflower oil/seeds
-The mediterranean diet is high in mono-unsaturated fats
Saturated Fats or Trans-Fats
Increases Risk of Heart Disease
-Lard, , beef fat (fatty steak), deep-fried fast foods
Omega-3 or Fish Oils
Decrease risk of heart disease
-Fatty, cold-water marine fish (salmon), fish oils, flaxseed oil, and krill oil
Magnesium
Decreases BP, dilates blood vessels
-Some nuts (almonds, peanuts, cashews)
-Some beans
-Whole wheat
-Also found in laxatives, antacids, milk of magnesia
Potassium
Helps decrease BP
-Most fruits (especially apricot, banana, orange, prune juice)
-Some vegetables
Folate
Decreases homocysteine levels and fetal neural tube defects
-Breakfast cereals fortified w/ folate
-Green, leafy vegetables (i.e., spinach)
-Liver
Iron
Treats iron-deficiency anemia
-Beef
-Black beans
-Black-eyed peas
Vitamin K
Control intake if on anticoagulants
-Green leafy vegetables (kale, collard greens, spinach)
-Broccoli
-Cabbage
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