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Heart Disease
Foods to Eat More Of: 
  • Fruits: apples, apricots, avocado, blueberries, blackberries, cranberries, figs, grapes, kiwis, mangoes, melons, olives, oranges, papayas, pineapple, strawberries
  • Vegetables: arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, collard greens, edamame, kale,  mushrooms (especially Reishi), onions, parsnips, all peppers, peas, romaine lettuce, spinach, squash, watercress
  • Almonds, barley, kelp, oats, olive oil, whole grains, wheat germ, yogurt
  • Fish (especially salmon, mackerel, sardines, tuna), beans, seeds (especially flax, pumpkin, sesame, sunflower), soy products, sprouted seeds & beans, walnuts
  • Garlic, cinnamon, ginger, turmeric
  • Red grape juice

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:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Basil, clary sage, cypress, eucalyptus, frankincense, ginger, helichrysum, lavender, lemon, lemongrass, marjoram, ylang ylang (massage, diffuse)

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Astragalus, cayenne, cinnamon, dandelion leaf & root, fenugreek seeds, garlic, ginger, ginseng, golden seal, hawthorn, linden flowers, motherwort, nutmeg, parsley, rosemary, stinging nettle, turmeric, valerian
  • Mild daily excercise, yoga, tai chi & meditation
  • Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food, take in the morning).​

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

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.

Recipes-Food Medicine:​​
*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Banana-Blueberry Smoothie (GF)
  • Blueberry Peach Smoothie (V, GF)
  • Blueberry Pineapple Smoothie (V, GF)
  • Blueberry Smoothie (V, GF)
  • Blueberry-Pomegranate Smoothie (GF)
  • Cranberry-Blueberry Smoothie (GF)
  • Golden Milk (V, GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango Lassi (GF)
  • Mango Pineapple Smoothie (V, GF)
  • Mango-Banana Smoothie (GF)
  • Mango-Blueberry Smoothie (GF)
  • Mega-Greens Smoothie (GF)
  • PB & Jelly Sandwich Smoothie (V)
  • Peach-Berry Smoothie (GF)
  • Pineapple Mint Smoothie (V, GF)
  • Pomegranate Dandelion Tea (V, GF)​
  • Sunrise Smoothie (V, GF)
  • Super Skin Smoothie (GF)
  • Superfruit Smoothie (V, GF)
  • Yogi Tea (V, GF)

Meals:
  • Adult Ramen (V, GF)
  • Black Bean Bowl (GF)
  • Black Bean Chili (V)
  • Black Bean Soup (V, GF)
  • Blueberry Mini Muffins (GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chickpea Salad Sandwich (V, GF)
  • Edamame Rice Bowl (V)
  • Garlic Soup (V, GF)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Miso Soup (V, GF)
  • Mujaddara (V, GF)
  • Quinoa Oatmeal (V)
  • Red Beans & Rice (V, GF)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Sesame Salmon (GF)
  • Shrimp Power Bowl (GF)
  • Slow Cooked White Chili (V, GF)
  • Spiced Lentil Soup (V, GF)
  • Spicy Black Bean Soup (V, GF)
  • Turkey BLT with Avocado & Sprouts
  • Vegetarian Chili (V, GF)
  • Veggie Burrito Bowl (V)
  • White Bean & Spinach Soup (GF)
  • White Bean Soup (GF)

Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Asian Cole Slaw (V)
  • Avocado Cilantro Lime Rice (V, GF)
  • Bacon Brussels Sprouts (GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Butternut Squash Risotto (V, GF)
  • Caraway Brussels Sprouts (V, GF)
  • Chickpea Pasta Salad
  • Chinese Peanut Salad (V, GF)
  • Guacamole (V, GF)
  • Homemade Salsa (V, GF)
  • Irish Potatoes (Colcannon) - (GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Molasses Beans (GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Red Beans & Rice (V, GF)
  • Sesame Green Beans (V, GF)
  • Smoked Almonds (V, GF)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​
  • Three Bean Salad (V, GF)
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