Include whole, fresh, high fiber foods
• All green leafy vegetables, especially cabbage, spinach, broccoli, kale, dandelion greens, and all seaweeds, particularly nori.
• A variety of vegetables is important in any diet, but asparagus, bell pepper, tomato, celery, cucumber, radish, mushrooms, and the garlic and onion family are excellent choices for heart health.
• All fresh fruit, especially the citrus family, apple, and banana.
• Bran and whole grains, particularly oats, rye, amaranth, buckwheat, rice, and sprouted wheat.
• All legumes, particularly soy and soy products, mung beans, peas, lentils
• Nuts and seeds, especially almond, walnut, hazelnut, flax seed, pumpkin and poppy seeds, and sunflower sprouts.
Include Heart-healthy fats
• Use only cold pressed oil; rancid oils are harmful.
• Use monounsaturated olive oil (the dark green extra-virgin is best) for cooking.
• Eat omega 3 sources such as deep water fish (sardines, salmon, mackerel), and flax seed or flax seed oil (never cook with flax oil – use as salad dressing or add to foods after they are cooked).
• Ground flax seed (flax meal) should be stored in the freezer to reduce rancidity
• Flax oil should always be stored in the refrigerator.
• Use grape seed oil for an omega 6 source (do not cook with grape seed oil; use only as salad dressing or to “dress” your vegetables).
• Olive, flax and grapeseed oils may be mixed with vinegar or lemon juice and your favorite herbs for a hearthealthy dressing to top salads and veggies.
• Onions, apples, and black tea (contain high amounts of quercitin, a bioflavonoid that acts as an antioxidant).
• Raw honey is the most acceptable sweetener.
• Turmeric is a beneficial anti-oxidant and anti-inflammatory spice.
• Fresh parsley.
• Foods with a low glycemic load have been shown to increase HDL-Cholesterol
• Avoid saturated fats from: fried foods, processed lunch meats, red meats, mayonnaise, dairy fat, margarine, and any food containing “hydrogenated” or “partially hydrogenated” oils.
• Avoid refined sugars have been shown to increase LDL cholesterol and decrease HDL
* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references sited at end of article for scientific support of any claims made.