The link between a healthy diet and a healthy heart is strong. But more often than not, people are not eating enough fruits and vegetables, getting enough fiber in their diets, or lowering their intake of unhealthy fats.

Take the healthy heart food quiz and see how you are doing.

Are you eating/drinking:

• Five servings of organic fruits every day?
• Five servings of organic vegetables every day?
• Cold water, wild fish five times a week?
• Organic lean meats two times a week only?
• Olive oil instead of bad oils and fats?
• Whole grains instead white breads and pastas?
• Green tea instead of coffee?
• Smaller meals?
• Fiber every day? (21-38 grams)

It’s easy to eat for heart health, every meal, every day. By adding certain foods, herbs and spices to your diet, you can establish a strong nutritional foundation for a healthy heart.

Make a shopping list and make sure you have only the foods in your heart healthy food and drink plan. Do not buy items that are restricted.

One of the best heart-healthy eating choices is from the Mediterranean Diet:

• Organic fruits: Apples, grapefruit, cherries, plums, dried apricots, peaches, rhubarb, figs, dates, pears.
• Organic fresh vegetables: Broccoli, chard, spinach, cabbage, Brussels sprouts, leafy greens, kale, onions and garlic.
• Beans, lentils, chickpeas.
• Nuts and seeds: Walnuts, almonds, flaxseed.
• Whole grain breads and pastas.
• Oatmeal.
• Organic extra-virgin olive oil for cooking and in dressings.
• Cold water fish like wild salmon, halibut and sardines.
• Organic lean poultry and meats.
• Small amounts of low-fat cheese including Parmesan.
• Moderate consumption of organic red wine with dinner.


Take off the list:

• Processed foods that contain white flour and sugar: Breads, cereals, pastas, pastries, cookies, etc.
• Foods that contain hydrogenated or partially hydrogenated oils.
• Canned vegetables and processed fruit juices.
• Whole milk, high-fat cheeses, whole milk yogurt.
• Fast food, especially fried foods.

More heart-healthy food tips:

• Cook with onions, garlic, peppers (chili, cayenne, bell).
• Add oregano, basil, thyme and rosemary.
• Add cinnamon.
• It’s OK to eat eggs—up to 6 a week.
• Eat potassium-rich foods like bananas, brown rice, leafy greens and seaweed.
• Substitute a seaweed seasoning for salt.
• Eat ginger every day.
• Eat 50 grams of soy protein every day.
• Eat dates and figs.
• Your ideal diet would include at least 75 percent “living” foods.

Supertip
Eat two 8-inch carrots every day to reduce risk of stroke and lower cholesterol. Clean them (do not peel), then lightly cook them whole (cut them after they are cooked) in a covered container. This helps retain all the nutrients. (OK to juice carrots without cooking.)
Studies show that eating carrots reduces the risk of heart disease, high blood pressure and stroke, and lowers cholesterol.

Helpful Heart Supplements (Check with your health provider)

Coenzyme Q10
Vitamin E
B Vitamins
Vitamin C
Fish Oil
Evening Primrose Oil
Calcium
Magnesium
Potassium
L-Carnitine
D-Ribose
Folic Acid
Chromium
Hawthorne berry (to strengthen the heart and circulatory system)

Milk thistle seed (to help the liver process fats and cholesterol)

More Paths to a Healthy Heart