Heart Healthy Foods, Supplements & Habits

Electrolytes and the Heart

“What Do Electrolytes Do?....Enable muscle contractions, including the beating of your heart.”

Pesticides Linked to Cardiovascular Disease

“…(first,) pesticides cause the body to develop inflammation and oxidative stress, which are known to be risk factors for developing cardiovascular disease,” Ghalchi explained. “The second is that some chemicals can be directly toxic to the heart muscle, preventing it from contracting normally and disturbing the heart’s electrical system.”

Insulin Resistance and High Blood Pressure

Real Cause of High Blood Pressure (Hypertension)

Mark Hyman, MD

The root cause: insulin resistance

Thyroid and Heart Disease

Suggested Heart Healthy Diets

Heart Healthy Foods by Type:

*Multi-Tasker

Drinks:

Beer*

Beet juice*

Black tea*

Boiled coffee

Carrot juice

Cherry juice

Chicory

Citrus juice

Coconut water

Cranberry Juice

Dandelion tea

Ginger Tea

Grape juice**

Green tea**

Hibiscus tea**

Hot cocoa

Low sodium v8*

Melon juice

Mineral water*

Oolong tea

Orange juice***

Pomegranate juice

Red wine*****

Rooibos Tea

Tomato juice

Water***

Watercress tea or juice

White wine*

Grains

All-bran

Barley*

Bran buds

Bran cereal

Brown rice***

Buckwheat

Fortified cereal*

Oat bran

Oat bran cereal

Oatmeal***

Pasta (folate enriched)

Wheat germ***

Whole grains**

Whole wheat bread

Vegetables

Acorn squash*

Alfalfa

Algae

Artichokes**

Arugula

Asparagus****

Avocados*****

Bamboo Shoots

Beans

Beet greens*

Beets*

Bell peppers**

Bok choy*

Broccoli********

Broccolini

Brussels sprouts**

Butternut squash*

Cabbage***

Carrots****

Cauliflower

Celeriac

Celery**

Chervil

Chives***

Collard greens

Corn

Cruciferous veggies**

Cucumbers*

Dandelion*

Eggplant

Fennel

Green Beans (snap)*

Green bell peppers*

Green peas

Jerusalem artichoke

Kale***

Leafy greens**

Leeks****

Lettuce

Mushrooms**** (enoki, shiitake, miataki, reishi*)

Okra

Olives

Onions*****

Parsley***

Parsnips*

Popcorn

Potatoes (with skin)

Potatoes**

Pumpkin

Purslane*

Red and purple foods

Red bell pepper*

Red onion

Romaine lettuce

Rutabagas

Scallions

Shiitake mushrooms

Spinach*********

Spring onions

Squash*

Sugar snap peas

Sweet Corn

Sweet potatoes****

Swiss Chard*

Tomatoes*******

Turnips*

White button mushrooms

Yams*

Yellow peppers

Zucchini

Beans**

Adzuki Bean

Black Bean*

Black eyed peas

Black Turtle Bean

California Red Kidney Bean

Chickpeas**

Cranberry (Roman) Bean

Edamame

Fava Bean

French Bean

Great Northern Bean

Hyacinth Bean

Kidney Bean*

Lentils

Lima bean*

Moth Bean

Mung Bean

Mungo Bean

Navy Bean

Pink Bean

Pinto Bean*

Royal Red Kidney Bean

Soy protein

Soybean*

Tofu

White bean

Winged Bean

Yardlong Bean

Yellow Bean

Nuts & Seeds

Almonds****

Brazil nuts

Cashews

Chia seeds

Coconut flakes

Flax seeds**

Hemp seeds

Macadamia nuts

Peanuts***

Pecans*

Pine nuts

Pistachios*

Pumpkin seeds**

Sesame seeds

Soy nuts

Sunflower seeds**

Walnuts***

Meat

Beef**** (benefits of grass-fed beef)

https://draxe.com/nutrition/grass-fed-beef-nutrition/

Bone broth

Chicken soup

Chicken legs

Eggs**

Kidneys

Lean meat

Lean beef

Liver**

Organ meats

pork

Poultry***

Veal

Fish**

Clams

Cod*

Fish (omega-3)*

Flounder

Haddock

Mackerel

Salmon********

Sardines**

Sole

Trout

Tuna****

Herring

Flavors, Herbs & Spices

ACV

Basil

Black pepper**

Brewer's yeast

Capsaicin*

Caraway seeds

Cardamom*

Carob powder

Cayenne pepper*

Celery Seed*

Chocolate

Cilantro

Cinnamon***

Citrus zest

Cloves*

Cocoa*

Coriander

Cumin

Curry

Dark chocolate***

Fenugreek

Fortified nutritional yeast

Garlic*****

Ginger****

Honey

Hot sauce

Lemon

Lemon zest**

Maple syrup

Oregano**

Orange peel

Paprika

Parsley

Red Pepper

Rosemary*

Sage

Saffron

Tarragon*

Thyme*

Turmeric***

Dairy

Buttermilk

Fortified nondairy milk

Milk

Whey protein powder

Yogurt***

Coconut milk

Fruit

Apples******

Apricots*

Avocados***

Bananas****

Barberry

Berries****

Bilberries*

Blackberries*

Blueberries**

Cantaloupe**

Cherries**

Citrus fruits**

Cranberries***

Dates

Dragon fruit

Dried apricots

Elderberries

Figs**

Goji berries

Grapes**** (esp red and purple)

Grapefruit

Guava***

Kiwi**

Kumquats

Lemon

Lime

Lychees

Mangoes*

Melon

Mulberry

Oranges***

Papaya

Peaches

Pears

Pineapple*

Pink grapefruit**

Plantain

Plums

Prickly pear

Pomegranate***

Prunes

Raisins*

Raspberries

Red Grapefruit

Red and purple foods

Rhubarb

Strawberries*****

Watermelon****

Wild blueberries

Oils

EVOO***

Flax seed oil

Nut and vegetable oils

Peanut butter***

Wheat germ oil

Rice bran oil

Macadamia oil

Avocado oil

Flavor without salt

Caramelize Onions

Add a little lemon juice or zest

Orange and lime juice or zest

Garlic powder

Onion Powder

Sun-dried tomatoes

Mushrooms

Make your own herb blends

Flavorful spices: curry powder, cumin, nutmeg

Recipe Links:

(Not all recipes listed below are from heart healthy sites. Adjust for low sodium broth, salt requirements, and type of fat as needed.)

Spinach Salad with Pomegranate Cranberry Dressing

Fruit Salad with Orange Juice

Chicken Cacciatore with Red Wine

Easy Leek and Rice Soup

Orange-Cranberry Wheat Germ Muffins

Garlicky Roasted Asparagus and Potatoes

Walnut-Rosemary Crusted Salmon

Low -Sodium Thai Peanut Chicken

Avocado and Three Bean Salad

Caramelized Broccoli with Garlic

Avocado Bell Pepper Salad

Oven Roasted Potatoes and Carrots with Herbs

Roasted Sweet Potatoes Stuffed with Quinoa and Spinach

Fried Cabbage with Apples and Onion

Lima Bean Succotash with Garlic-Rosemary Dressing

Mexican Pinto Beans

Tarragon Tuna Steaks

Paleo Peanut Butter Cookies

Ginger Banana Smoothie

Ant-Inflammatory Turmeric (Golden Milk)

Blueberry Banana Flaxseed Smoothie

How to Make a Whey Protein Shake

Watermelon Juice with Lemon

Strawberries with Lemon and Mint

Grilled Fish with Oregano Sauce

Heart Healthy Supplements to Look into:

Artichoke Extract & Cholesterol

Astragalus and Viral Myocarditis

B vitamins and homocysteine

Coenzyme Q10 and Cardiovascular Disease

D-Ribose: and Heart Disease

Omega-3 Fatty Acids and Cardiovascular Disease

Ginkgo Biloba Extract and Cardiovascular Disease

Grape seed extract and cardiovascular disease

Grape vine (Vitis vinifera) : According to Medicinal Plants at Home by Maria Transito Lopez Luengo and Carlota Manez Ariso, grape vine increases the elasticity of veins and protects them by “preventing the degradation of elastin and collagen” and reduces the permeability of blood capillaries reducing edema.

Hawthorn and Cardiovascular Disease

Magnesium and Cardiovascular Disease

Traditional Chinese Medicine and Atrial Fibrillation:

Berberine

Snow Lotus

Hawthorn

Yanhusuo

*Motherwort

Wenxin granule

ShenSongYangXin

Shenmai Injection

Acupuncture