Volume 13, Number 7: December 2005
Ask Dr. Nancy
Q: I've been hearing about a "polymeal." What foods are in it, and what is it for?
A: Polymeal is a word coined by a group of researchers who propose that a certain combination of foods, eaten daily, can greatly reduce cardiovascular disease and increase life expectancy. The British Medical Journal published their study in December 2004. The authors were seeking an "effective, non-pharmacological, safe, cheap, and tasty alternative" to the polypill, a concept introduced in 2003. The polypill idea was a single pill containing six medications or ingredients known to reduce heart disease or its risk factors. Some physicians welcomed the idea of one pill for multiple effects (lowering cholesterol and blood pressure, for example), but side effects and cost were serious issues.
The polymeal combines ingredients that, according to scientific data, reduce cardiovascular disease or its risk factors. The recommendations are:
- fish (4 times per week)
- fruits and vegetables (14 ounces per day)
- dark chocolate (3.5 ounces per day)
- garlic
- almonds
The polymeal researchers did not actually have human subjects eat the meal. Instead, using data from a very large heart study, they built "life tables" to model the polymeal's benefits in people from age 50. Their calculations yielded a possible 76% reduction in risk of heart disease. The increase in life expectancy for men was 6.6 years and for women 4.8 years.
What does this mean for you? First, it is true that these foods have heart-health benefits. Eating them-and this applies to the general population, not only for those over 50 or those with cardiac disease or risks-is a good idea. However, common sense must prevail. The polymeal isn't a license to gorge on chocolate, nuts, fried fish sandwiches, and wine (all of which are high-calorie). In particular, if you do not drink alcohol now, you are better off not to begin.
As for watching your weight, the usual principles apply to the polymeal as well: control portion sizes; don't increase calories by battering, frying, or adding butter; and continue to exercise. Eating 14 ounces of fruits and vegetables daily is an excellent diet aid, because it can supplant other high- or empty-calorie foods.
I'll give the final word to the polymeal researchers, Oscar H. Franco, Luc Bonneau, and others: "Pharmacological interventions are not the only option for preventing heart disease; . . . finding happiness in a frugal, active lifestyle can spare us a future of pills and hypochondria."
Polymeal Pleasers
If you feel like breaking from tradition, try these recipes during the holidays. Not adventurous? These delicious dishes will be a good start for a new heart-healthy year. Find these recipes and more polymeal advice at www.polymealrecipes.com. The site has a wealth of helpful information including vegetarian polymeals and the more healthful types of dark chocolate.
Roasted Garlic Salmon
- salmon fillets, 4 (6-7 ounces each)
- roasted garlic,1 head (recipe follows)
- olive oil, 1 tablespoon
- unsalted butter, 1 1/2 tablespoons
- Preheat oven to 450°.
- Combine roasted garlic, olive oil, and butter in bowl; mash with fork to form a paste.
- Season garlic paste with salt and pepper.
- Place salmon on a baking sheet; season with pinch of salt and pepper and the lemon juice.
- Spread garlic paste over the salmon fillets.
- Bake for 15 minutes, uncovered.
- Garnish with rosemary.
To roast a head of garlic, which takes away the sharp bite:
- Preheat oven to 350°.
- Slice off a little of the top of the head to expose the cloves.
- Let the garlic sit for 10-15 minutes (allows heart-healthy compounds to release).
- Put the garlic cut side up in a small baking dish.
- Drizzle onto it 1 tablespoon of olive oil.
- Cover the dish and bake for 55 minutes. Cloves should be tender.
- Let head cool and squeeze out cloves.
Cucumber Salad
- nonfat yogurt, 2 cups
- cucumber, 2 whole, seedless
- garlic, 2 cloves, minced
- fresh mint, 1/3 cup, chopped
- flat leaf parsley, 1/3 cup, chopped
- olive oil, 2 teaspoons
- salt and pepper, to taste
- pita bread
- Peel the cucumbers, cut in half lengthwise, and dice.
- Crush the garlic and salt together to a paste.
- Stir in the yogurt.
- Add the cucumbers, pepper, mint, and parsley. Toss to mix.
- Adjust salt and pepper to taste.
- Just before serving, drizzle with olive oil. Tear off pieces of pita bread to scoop up the salad.
Fragrant Bananas with Rich Chocolate Sauce
- 3.5 ounces dark chocolate (70% cocoa)
- 1.75 ounces orange juice plus 1 tsp of orange extract
- 2 tablespoons golden syrup (you may substitute honey or dark corn syrup)
- 1 banana (very ripe), sliced in half lengthwise
- 1 1/4 ounces sliced almonds, gently toasted until brown
- Break the chocolate into small pieces and melt in a pyrex bowl.
- Stir in well the golden syrup, orange juice and orange extract.
- Drizzle the warm chocolate on the banana; top with almonds.