Heart Disease

The term “heart disease” refers to several types of heart conditions. The most common type of heart disease in the United States is coronary artery disease, which affects the blood flow to the heart. Decreased blood flow can cause a heart attack.
 
FOODS TO EAT MORE OF

• Fruits: apples, apricots, avocado, blueberries, blackberries, cranberries, elderberries, figs, grapes (especially purple/red), kiwis, mangoes, melons, olives, oranges, papayas, peaches, persimmon, pineapple, pomegranate, raspberries, strawberries, tart red cherries,  tomatoes (cooked is better), watermelon
• Vegetables: arugula, asparagus, beets (including the greens), broccoli (especially the sprouts), Brussels sprouts, cabbage (especially purple), carrots, celery, chili peppers, collard greens, corn, edamame, kale,  mushrooms (especially Reish, Maitakei), onions, parsnips, all peppers, peas, pumpkin, romaine lettuce, spinach, squash, sweet potatoes, watercress, yams
• Raw nuts (especially Almonds & Brazil nuts), barley, kelp, oats, olive oil, whole grains, wheat germ, yogurt
• Fish (especially salmon, mackerel, sardines, herring, tuna), beans, seeds (especially flax, pumpkin, sesame, sunflower), soy products, sprouted seeds & beans, walnuts
• Garlic, cinnamon, ginger, turmeric, cumin, cloves
• Red grape juice, green tea

 
FOODS TO AVOID OR MINIMIZE

• Alcohol, coffee, excessive salt/sugar
• Red meat & dairy (except skim milk & yogurt)
• Fried foods, refined flour & coconut
• Iron-fortified foods (unless recommended by your doctor).

 
ESSENTIAL OILS 

• Basil, clary sage, cypress, eucalyptus, frankincense, ginger, helichrysum, lavender, lemon, lemongrass, marjoram, ylang ylang (massage, diffuse)

 
HERBAL

• Astragalus, cayenne, cinnamon, dandelion leaf & root, fenugreek seeds, garlic, ginger, gingko,  ginseng, golden seal, hawthorn, linden flowers, motherwort, nutmeg, parsley, rosemary, stinging nettle, turmeric, valerian
  

NATURAL

• Mild daily exercise, yoga, tai chi & meditation
• Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food, take in the morning)
  

 
YOGA / MEDITATION THERAPY

• Avoid full inversions and excessive heat if recovering from a heart condition or procedure. 
• Yoga For Healthy Heart (38 minutes - Shemaroo Good Health 24/7)
• Beneficial Individual Poses: 
  • Ujjayi Breathing  (7 minutes - Yoga with Adrienne)
  • Sitali Breathing (11 minutes - Yoga with Adrienne)
  • Uddiyana Breathing (3 minutes - Lotus Flower Yoga)
  • Seated Spinal Twist (3 minutes - Howcast)
  • Warrior 1 (7 minutes - Yoga with Adrienne)
  • Wind Relieving Pose (2 minutes - Howcast)
  • Bridge Pose with Block (4 minutes - Keiko on the Go)

 
SUPPLEMENTS

• Carotenoids: 1 pill mixed carotenoids twice daily with food (should contain 25,000 IU Vitamin A activity)
• Coenzyme Q10: 100-300 mg daily
• Fish Oils: 1,000 mg 3 times daily (take only if you don't eat fish at least twice a week)
• Gingko Biloba: 120 mg daily
• Grape Seed Extract: 100 mg twice daily (should contain 92-95% proanthocyanidins)
• Magnesium: 400 mg daily (do not take if you have kidney disease)
• Selenium: As directed
• Vitamin B6: 50 mg daily (200 mg daily over long term can cause nerve damage
• Vitamin B12/ Folic Acid: 1,000 mcg Vitamin B12 and 400 mcg folic acid daily
• Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)
• Vitamin E: 400-1200 IU daily (check with doctor if taking anticoagulant drugs)

 
MIND-BODY CONNECTION​​

• Represents the need for approval from others.  Tied to rejection and hurt by others. Try to improve your self-esteem/self-worth.
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango Lassi (GF VT)

Mango-Blueberry Smoothie (GF VT)

Peach-Berry Smoothie (LC GF VT)

Sunrise Smoothie (LC GF VG VT)

Yogi Tea (LC GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Blueberry Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Mango Pineapple Smoothie (LC GF VG VT)

Mega-Greens Smoothie (GF VT)

Pineapple Mint Smoothie (LC GF VG VT)

Super Skin Smoothie (GF VT)

Blueberry Peach Smoothie (LC GF VG VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Kiwi-Pineapple Smoothie (GF VT)

Mango-Banana Smoothie (GF VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Superfruit Smoothie (GF VG VT)

MAINS

3 Bean Soup (LC GF VG VT)

Black Bean Chili (LC VG VT)

Buddha Bowl (GF VG VT)

Edamame Rice Bowl (LC GF VG VT)

Miso Soup (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Sesame Salmon (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Vegan Jambalaya (LC GF VG VT)

Veggie Burrito Bowl (GF VG VT)

White Chili (LC GF VT)

Adult Ramen (LC GF VG VT)

Black Bean Soup (LC GF VG VT)

Chicken Bone Broth (LC GF)

Garlic Soup (LC GF VG VT)

Mujaddara (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Shrimp Power Bowl (GF)

Turkey BLT with Avocado & Sprouts (LC)

Vegetable Broth (LC GF VG VT)

White Bean & Spinach Soup (LC GF)

Black Bean Bowl (LC GF)

Blueberry Mini Muffins (LC GF VT)

Chickpea Salad Sandwich (GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetarian Chili (LC GF VG VT)

White Bean Soup (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Creamy Kale (LC GF KT VG VT)

Glazed Carrots (LC GF VG VT)

Irish Potatoes (Colcannon) (LC GF VT)

Miso Slaw (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chickpea Pasta Salad (LC VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Guacamole (GF KT VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Molasses Beans (LC GF)

Pesto Vegetables (LC GF VG VT KT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Butternut Squash (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Butternut Squash Risotto (GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Farro (VG VT)

Homemade Salsa (LC GF VG VT)

Mexican Chopped Salad (LC GF VG VT)

Mushroom Risotto (GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

​Three Bean Salad (LC GF VG VT)