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
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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
MEALS
SIDES/SALADS/SNACKS
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)
NATURAL/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
- 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 & HOMEOPATHIC
- 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.
RECIPES/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
- Banana-Blueberry Smoothie GF VT
- Blueberry Peach Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry Smoothie LC GF VG VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Cranberry-Blueberry Smoothie GF VT
- Golden Milk LC GF VG VT
- Kiwi-Pineapple Smoothie GF VT
- Mango Lassi GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mango-Banana Smoothie GF VT
- Mango-Blueberry Smoothie GF VT
- Mega-Greens Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Peach-Berry Smoothie LC GF VT
- Pineapple Mint Smoothie LC GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Superfruit Smoothie GF VG VT
- Yogi Tea LC GF VG VT
MEALS
- 3 Bean Soup LC GF VG VT
- Adult Ramen LC GF VG VT
- Black Bean Bowl LC GF
- Black Bean Chili LC VG VT
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Edamame Rice Bowl LC GF VG VT
- Garlic Soup LC GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Turkey BLT with Avocado & Sprouts LC
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Jambalaya LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Burrito Bowl GF VG VT
- White Bean & Spinach Soup LC GF
- White Bean Soup LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asian Cole Slaw LC VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Chickpea Pasta Salad LC VG VT
- Chinese Peanut Salad LC GF VG VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Glazed Carrots LC GF VG VT
- Guacamole GF KT VG VT
- Homemade Salsa LC GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Onions LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT