One of the most confusing topics to discuss is nutrition. Most physicians have no "real knowledge" in regards to food. Unfortunately, nutritional education consisted of maybe 4-5 hours of instruction...4-5 hours...that's it!! Congress tried to mandate nutritional education in medical school, but it has fallen by the wayside. As I have said repeatedly, doctors are trained to diagnose a disease and prescribe a medication to go along with it. Nothing is "cured".
However, we now know, based on so much scientific evidence, that nutrition is MORE powerful than any drug. When we eat the "right" foods, our body will literally heal itself...that's what we were designed to do.
The following is a list of foods that are heart healthy and will give your body loads of vitamins, minerals and antioxidants it needs to function at it's best:
FRESH HERBS: Herbs can make many foods heart-healthy when they replace salt, sugar and trans fats. These flavor powerhouses, along with nuts and berries, fight heart disease, stroke, cancers, high blood pressure and diabetes.
BLACK BEANS: Beans are packed with heart healthy nutrients, including folate, antioxidants, magnesium and fiber--all which helps control cholesterol and blood sugar levels.
RED WINE AND RESVERATROL: If you drink alcohol, red wine is a healthy choice. Resveratrol and catechins, two antioxidants in wine, protect artery walls. However, don't exceed one drink if you are a female, or 2 drinks if you are a male.
WALNUTS: A small handful a day may lower cholesterol and reduce inflammation in the arteries. Walntus are packed with omega-3s, monounsaturated fats and fiber. Be careful, a handful has nearly 300 calories.
ALMONDS: Slivered almonds go well with vegetables and desserts--just a handful adds heart healthy fats to your meals. They're full of plant sterols and fiber. Almonds may help to lower LDL cholesterol (bad) and reduce the risk of diabetes.
EDAMAME: Green soybeans are a tasty appetizer. They're packed with soy protein which can lower triglycerides. A half a cup has 9 grams of fiber which lowers cholesterol.
SWEET POTATOES: A hearty, healthy substitute for white potatoets--they are low on the glycemic index so they won't cause a spike in blood sugar. They are packed with fiber, Vitamin A and lycopene.
BLUEBERRIES: Blueberries are loaded with antioxidants, Vitamin C, folate, magnesium, potassium and fiber...all that in a little berry!
ORANGES: Oranges have the cholesterol-fighting fiber pectin as well as potassium which helps control blood pressure.
SWISS CHARD: Rich in potassium and magnesium which helps control blood pressure. Fiber, Vitamin A and antioxidants add to the heart healthy profile.
CARROTS: The latest research shows carrots help to control blood sugar and reduce the risk of developing diabetes. They're also a top cholesterol fighting food thanks to their soluble fiber--the same found in oats. Sneak shredded carrots in spaghetti sauce or muffin batter!
BARLEY: Try barley in place of rice with dinner, or simmer barley in soups or stews. Barley is a known cholesterol-fighter and helps to lower blood sugar levels. Hulled or whole grain barley is the most nutritious, pearled barley is quick but most of the fiber has been removed.
OATMEAL: Oatmeal is known to lower LDL, the bad cholesterol, it fills you up due to all the fiber and stabilizes blood sugar levels. When a recipe calls for flour, just grind up oats in a blender to a flour consistency and use it in place of flour!
FLAXSEED: There are 3 elements in flaxseed that are excellent for your heart: fiber, phytochemicals called lignans and omega 3 fatty acid. Grind flaxseed and add to cereal, batters, you could even mix it in with mustard on a sandwich!
CAYENNE CHILE PEPPER: Shaking hot chili powder on food may prevent a spike in insulin levels after meals.
CHERRIES: Packed with anthocyanins, an antioxidant, helps protect blood vessels. Cherries in any form provide heart healthy nutrients--the larger heart shaped sweet cherries, the sour cherries for baking as well as dried cherries. Sprinkle dried cherries on cereal, in muffin batter, green salads and wild rice.
It really is not hard to eat a healthy diet. So many people truly think the only thing they can eat while avoiding animal products is lettuce. That is so far from the truth. This list is by no means the only foods that are good for you....there are hundreds of fruits and vegetables to choose from...you never have to be "bored" while eating a whole food plant based diet. You just need to get a little creative and start experimenting with all kinds of herbs and spices, leafy greens, colorful vegetables, fruits, beans and whole grains.
So, what are YOU waiting for? If you need help getting started, just let me know....it really is EASIER than you think!
However, we now know, based on so much scientific evidence, that nutrition is MORE powerful than any drug. When we eat the "right" foods, our body will literally heal itself...that's what we were designed to do.
The following is a list of foods that are heart healthy and will give your body loads of vitamins, minerals and antioxidants it needs to function at it's best:
FRESH HERBS: Herbs can make many foods heart-healthy when they replace salt, sugar and trans fats. These flavor powerhouses, along with nuts and berries, fight heart disease, stroke, cancers, high blood pressure and diabetes.
BLACK BEANS: Beans are packed with heart healthy nutrients, including folate, antioxidants, magnesium and fiber--all which helps control cholesterol and blood sugar levels.
RED WINE AND RESVERATROL: If you drink alcohol, red wine is a healthy choice. Resveratrol and catechins, two antioxidants in wine, protect artery walls. However, don't exceed one drink if you are a female, or 2 drinks if you are a male.
WALNUTS: A small handful a day may lower cholesterol and reduce inflammation in the arteries. Walntus are packed with omega-3s, monounsaturated fats and fiber. Be careful, a handful has nearly 300 calories.
ALMONDS: Slivered almonds go well with vegetables and desserts--just a handful adds heart healthy fats to your meals. They're full of plant sterols and fiber. Almonds may help to lower LDL cholesterol (bad) and reduce the risk of diabetes.
EDAMAME: Green soybeans are a tasty appetizer. They're packed with soy protein which can lower triglycerides. A half a cup has 9 grams of fiber which lowers cholesterol.
SWEET POTATOES: A hearty, healthy substitute for white potatoets--they are low on the glycemic index so they won't cause a spike in blood sugar. They are packed with fiber, Vitamin A and lycopene.
BLUEBERRIES: Blueberries are loaded with antioxidants, Vitamin C, folate, magnesium, potassium and fiber...all that in a little berry!
ORANGES: Oranges have the cholesterol-fighting fiber pectin as well as potassium which helps control blood pressure.
SWISS CHARD: Rich in potassium and magnesium which helps control blood pressure. Fiber, Vitamin A and antioxidants add to the heart healthy profile.
CARROTS: The latest research shows carrots help to control blood sugar and reduce the risk of developing diabetes. They're also a top cholesterol fighting food thanks to their soluble fiber--the same found in oats. Sneak shredded carrots in spaghetti sauce or muffin batter!
BARLEY: Try barley in place of rice with dinner, or simmer barley in soups or stews. Barley is a known cholesterol-fighter and helps to lower blood sugar levels. Hulled or whole grain barley is the most nutritious, pearled barley is quick but most of the fiber has been removed.
OATMEAL: Oatmeal is known to lower LDL, the bad cholesterol, it fills you up due to all the fiber and stabilizes blood sugar levels. When a recipe calls for flour, just grind up oats in a blender to a flour consistency and use it in place of flour!
FLAXSEED: There are 3 elements in flaxseed that are excellent for your heart: fiber, phytochemicals called lignans and omega 3 fatty acid. Grind flaxseed and add to cereal, batters, you could even mix it in with mustard on a sandwich!
CAYENNE CHILE PEPPER: Shaking hot chili powder on food may prevent a spike in insulin levels after meals.
CHERRIES: Packed with anthocyanins, an antioxidant, helps protect blood vessels. Cherries in any form provide heart healthy nutrients--the larger heart shaped sweet cherries, the sour cherries for baking as well as dried cherries. Sprinkle dried cherries on cereal, in muffin batter, green salads and wild rice.
It really is not hard to eat a healthy diet. So many people truly think the only thing they can eat while avoiding animal products is lettuce. That is so far from the truth. This list is by no means the only foods that are good for you....there are hundreds of fruits and vegetables to choose from...you never have to be "bored" while eating a whole food plant based diet. You just need to get a little creative and start experimenting with all kinds of herbs and spices, leafy greens, colorful vegetables, fruits, beans and whole grains.
So, what are YOU waiting for? If you need help getting started, just let me know....it really is EASIER than you think!
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