Heart Health & Recipes
In February, 2015, John Bagnulo and I taught a class on Heart Health.Here I share ways to Restore Heart Health and a few of the recipes:Most importantly, a diet rich in healthy fats, fiber, and nutrients can help stave off cardiovascular disease.Ways to Restore Cardiovascular Health
- Meditate, pray, reduce stress
- Walk, dance, hike, run (moderate intensity, 30 minutes each day)
- Eliminate all sweeteners except xylitol from North American hardwood trees or local honey.
- Eat small, oily fish, such as sardines or anchovies.
- Eliminate all polyunsaturated oils (crapola, sunflower, corn, soybean, etc).
- Eat more fermented foods (kimchi, sauerkraut, leeks, cabbage, bok choy) and eat more fermented fiber (leeks, onions cabbage)
- Take Vitamin D supplements and get more sunshine in season.
- Load up on potassium with sweet potatoes, squash, pumpkin, swiss chard, spinach, dandelion greens, and strawberries. (But try not to exceed 35% carbohydrates per day.)
- Get an oil change! Use extra virgin olive oil and coconut oil and eliminate most others, and eat an avocado a day!
- Eat the fruits with the most antioxidants and the least amount of fructose: raspberries, blackberries, cranberries, lemons, and limes.
- Eat Vitamin K2 every day. Good sources for Vitamin K2 include kimchi, sauerkraut, goat cheese and fermented yogurt (from grass fed cows).
- PLAY! ENJOY! and have fun! If you don’t enjoy what you are doing, then it is time to stop doing it!!! Do it for your heart! Do it for you!
A daily diet that is great for your heart may look like:Morning Meditation for 15 minutes and a romp on the trampoline for 30 minutes, followed by 10 minutes strength training.Breakfast: Smoothie with blackberries, ginger, turmeric, parsley.An avocado or greens with egg over easy.Lunch: Sautéed greens with leeks, and mackerel filets, topped with kimchi.Dinner: Salmon with sautéed cabbage and sweet potato al dente with 2 tablespoons of grass fed butter.Daily Intermittent Fast: Autophagy for 16 hours, 2 times per week. No need to go hungry; eat ¼ avocado or coconut.Do not eat after 7 PM at night.The following morning drink coffee or tea with 2 tablespoons grass fed butter, coconut oil, or MCT (medium chain tricycerides) oil. Could add: bone broth, tomato, seaweed to provide minerals. Eat a lunch at 12 noon.The Pantry List (Organic PLEASE )A panty your heart will love!White rice from Italy or California - KNOW your sources as rice can be trouble with arsenic and cadmium.Canned coconut milkCoconut flourCoconut oilMacadamia nuts (in small amounts)Almonds (in small amounts)White riceCanned fishCoffeeApple cider vinegarCashews (contains a lot of carbs)Spices: turmeric, cinnamon, ginger, cumin,Dean's Beans (mycotoxins and mold free coffee)MCT (medium chain tricycerides) oil to help with food absorptionSeaweed: kelp, dulce, arame, wakame, hijikiGreen tea, herbal tea, black teaPotato starchCacaoSweet potatoOnionsGarlicAvocadosGreen leafy vegetablesSea saltSupplementsVitamin K2: 100 micrograms 3-7 x per weekEat ¼ pound of liver, egg yolks, grass fed butter and colorful vegetables each weekVitamin D3: 2,000- 5,000 international units (IUs) per day. Reach minimum of 40 nanograms per decilter (ng/dl). For a normal weight adult, 5,000 IU/day of total input is needed to obtain a vitamin D level of 40 ng/ml. Of course the final vitamin D level obtained by any dose depends on baseline level, sun exposure and genetics. But this is for the average adult.Selenium: Best from ORGAN meat - oystersPotassium Iodine: 225 micrograms per dayPotassium: tubers, tomatoes, green leafy vegetables, avocados, seaweed, chocolateSodium: 1 teaspoon of salt per dayHere is a fun winter salad.[vimeo]https://vimeo.com/155149185[/vimeo]Of course it has cauliflower in it and squash and brussels sprouts. And what would like be like without olives and feta.My grandmother made a recipe when I was little that had cauliflower, green olives and blue cheese in it! I have never been able to recreate that recipe but this is a satisfying salad that warms my heart with memories of my grandmother’s salad.Article By John Bagnulo MPH, PhD| Preventing and Reversing Heart Disease: Answers are in the sugar jar