5 Ways to Protect Your Arteries From a Fatty Meal

High-fat meals can constrict arteries for hours, reducing blood flow. If you can't give up grill time, this advice from holistic heart doctor Joel K. Kahn, MD, will help make a splurge meal less toxic to your arteries.

View as Slideshow

Marinate your meat

Marinate your meatiStock/Thinkstock
Cooking meat at high temperatures creates compounds called advanced glycation end products (AGEs), which increase inflammation and the risk of diabetes. To minimize AGE exposure, marinate meat in lemon juice or vinegar, grill it moist at lower temperatures, and pick off charred corners.

Watch Reader's Digest editor-in-chief Liz Vaccariello discuss on The Doctors:

Sip red wine

Sip red wineiStock/Thinkstock
Chilean researchers found that adding about eight ounces of red wine a day to a high-fat diet reduced the meals’ negative effects on participants’ arteries. Another study showed similar benefits from grape juice. 

Pad patties with healthy grains

Pad patties with healthy grainsiStock/Thinkstock
In a Yale University study, when people ate bowls of oats or wheat cereal with a high-fat meal, their arteries didn’t constrict as much. These grains may reduce fat absorption into the body. Add oats to hamburger patties, or serve meat on whole wheat buns. 

Add sliced avocado

Add sliced avocadoiStock/Thinkstock
After people ate hamburgers, UCLA researchers documented a harmful reaction in their arteries within two hours. When the people topped the burgers with a slice of avocado, the harm nearly disappeared. Nutrient-packed produce (even an avocado, with high fat content) seems to neutralize the inflammatory effects of meat. 

Take a quick walk

Take a quick walkiStock/Thinkstock
Thirty minutes or more of brisk walking after a meal can reduce the rise of fat concentration in your blood by 10 to 25 percent.

Buy The Holistic Heart Book

Buy <i>The Holistic Heart Book</i>
Joel K. Kahn, MD, is a clinical professor of medicine at Wayne State University and the director of cardiac wellness at Michigan Healthcare Professionals.
The Holistic Heart Book (Reader’s Digest, $24.96) shares Dr. Kahn’s 75 integrative prescriptions for a healthy heart; available at holisticheart.com.

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram


A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Funny Jokes

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.


Funny Jokes

Client: We need you to log in to the YouTube and make all our company videos viral.

From clientsfromhell.net

Funny Jokes

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”


Funny Jokes

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 

@yoyoha (Josh Hara)

Funny Jokes

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Funny Jokes

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.