Heart Healthy Foods

Hey all! I’m back from my vacation to the desert, and am ready to update again. Here’s a great little list by Dr. Weil on some yummy heart healthy foods. I included some meal suggestions in italics:

Maintaining the right mix of lifestyle habits and eating a healthy diet are the best ways to achieve optimal fitness. Help minimize heart disease and promote a strong cardiovascular system by adding these anti-inflammatory foods to your diet:

Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.

nut butter and jam sandwiches, almond butter and apples, soaked almonds and dried almonds, homemade almond milk, cashew in stirfry

Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.

tlt sandwich, miso soup (do not boil), edamame with garlic and braggs, miso peanut dressing

Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.

roasted garlic, vegetable stirfry, pasta primavera or marinara (I usually add garlic with my vegetables while cooking so they don’t burn), garlic bread - you can dress this up with tomatoes, avocadoes, or grilled onions

Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.

iced, hot, in popsicle form, or in homemade ice cream form (watch the calories, sugar, and tea quality/ingredients if you get store bought)

Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.

roasted yams, chickpea cutlets, sweet mungbean soup (sprouted mung beans, water, dash of sugar or honey- boil until cooked), millet with olive oil, cumin, cinnamon, currents, parsley, and cayenne pepper