Meals That Heal

EATING FOR

heart health

Sure, genetics and body weight increase risks, but every individual is susceptible to lifestyle-related cardiovascular issues such as atherosclerosis, high blood pressure, stroke, and heart attack.

All of these are directly correlated to underlying chronic inflammation typically triggered by a poor diet and a sedentary lifestyle. These factors lead to circulating LDL (aka “bad” cholesterol) that slowly forms deposits within the lining of blood vessels, triggering additional inflammation and creating narrower passageways that require increased pressure to circulate blood.

This targeted anti-inflammatory approach incorporates guidelines from the American Heart Association and research that has demonstrated a direct correlation to either decrease inflammatory factors and increase those associated with reducing inflammation within the cardiovascular system.

essential focus areas

• AIM to consume 100% of the DV for potassium (4,700mg) and to slowly increase total daily fiber intake to approximately 25 grams daily for females and 38 grams daily for males.

• CONSUME a minimum of 5 servings of fruits and vegetables each day (approx. 2 ¹/₂ cups). Emphasize variety in vegetable and fruit intake, and regularly incorporate leafy greens.

• CHOOSE starchy vegetables, beans, lentils, peas, and whole grains as complex carbohydrate food sources, making sure to incorporate beans and legumes several times per week.

• MINIMIZE saturated fat intake by choosing lean animal proteins and increasing the proportion of plant- to animal-based proteins.

• EAT fish rich in omega-3 fats two to three times a week.

• SUBSTITUTE omega-3-rich foods when possible to improve omega-3 to omega-6 intake ratio.

• CONSUME nuts (approx. a 1-ounce serving) 5 to 7 days per week.

• CONSUME no more than 2,300mg sodium daily.

• GREATLY LIMIT processed foods, trans fats, fried foods, refined grains, highly processed starch sources, and foods with high amounts of added sugars. Limit added sugar content in foods to less than 2 grams per serving.

additional considerations

These recommendations are not as substantiated by research as the Essential Focus Areas; they are more lifestyle-related approaches. They are additional factors to consider incorporating once the Essential Focus Areas are being actively met.

• Regular physical activity is considered an essential component—for all individuals regardless of body weight and age—to reduce the production of inflammatory compounds in the body.

• Excess body weight is associated with increased inflammation in the body. To reduce inflammation, maintaining a healthy body weight or slowly reducing excess body weight is strongly recommended.

GOALS

Improve blood lipid numbers

Maintain blood pressure within normal range or gradually reduce it to within healthy parameters

Prevent, halt, and/or reverse the development of atherosclerosis and hypertension

Reduce the risk of major cardiovascular events and conditions

breakfast ideas

Cherry Power Smoothie

Warm Spinach Breakfast Bowl

Fruit with nut butter

Yogurt or nondairy yogurt with live cultures

Bowls made with whole grains and/or greens

Berries