Breakfast: Start the day with omega-3s, fiber, and antioxidants from a steaming bowl of oatmeal sprinkled with blueberries and walnuts.

Lunch: Get energized with healthy fats and vitamins from canned or grilled salmon (the wild variety has less contaminants than its farmed counterpart) and an avocado salad topped with extra virgin olive oil.

Dinner: Savor an edamame appetizer (with soy to lower cholesterol). For the main event, take your choice of grilled chicken or scallops (low in saturated fat) set off with non-fat, plain Greek yogurt (twice the protein of ordinary yogurt) on a baked sweet potato (high in vitamin C and potassium), and a spinach salad (for vitamin A, calcium, and iron) sprinkled with almond bits (for B vitamins, zinc, and selenium). Chase with red wine and finish with a piece of dark chocolate for a generous dose of plant chemicals for better blood pressure and circulation.

Douglas P. Zipes, M.D., an internationally acclaimed cardiologist, professor, author, and inventor, is an authority on pacing and electrophysiology (rhythms of the heart).

Heart-Healthy Holiday Foods The Saturday Evening Post

Dorothy,

Pocatello, Idaho

Don’t give up soy and flax yet! While it’s true that estrogen can increase cancer risk—especially when abnormal cells have “docking stations” (called receptors) for the powerful hormone—the estrogen-like compounds in soy and flax may actually provide health benefits. Post advisor Dr. Walter Willett, chairman of the Department of Nutrition at the Harvard School of Public Health, explains:

“Soybeans and flaxseed contain phytoestrogens, which react with the same receptors as estrogen from ovarian or fat tissue. Phytoestrogens, which are sometimes called ‘plant hormones,’ may have estrogen-like effects. However, they trigger a far weaker response than do the estrogens produced by the body. In fact, consuming soy and flax may prevent stronger-acting estrogens from binding to the receptor sites and produce an overall antiestrogenic effect, similar to the way tamoxifen, a breast cancer drug, works.

“The potential benefit has caused many to question whether the high soy consumption in Asian populations contributes to the low breast cancer rates in those countries. Although studies have not been conclusive, some of the data suggest increasing soy intake during adolescence or early adulthood may decrease cancer risk. Alternatively, studies do not show a direct correlation between high soy consumption and the risk of breast cancer.

“While I wouldn’t recommend loading up on large amounts of flax, tofu, soy milk, and other soy products, I don’t think it’s necessary to completely avoid them. Stay away from phytoestrogen supplements, though. They may increase your consumption too much. Instead, focus on staying lean and physically active to reduce body fat, which is a major source of estrogens. And of course, schedule regular checkups with your physician to discuss treatment options and answer any questions that may arise.”

Of the foods that Americans eat, soy and flax have the highest content of phytoestrogens. Other sources (with lesser amounts) include: sesame seeds, wheat, berries, oats, barley, dried beans, lentils, yams, rice, alfalfa, mung beans, apples, carrots, pomegranates, and wheat germ.

Soy, Flax, and Breast Cancer The Saturday Evening Post