Circulation

Heart Health

Heart Disease is the leading cause of death in the US for both men & women, accounting for about 1 in every 4 deaths.

Heart disease creates a high risk of heart attack, stroke, heart failure, aneurysm, peripheral artery disease and sudden cardiac arrest.

Avoid foods with high cholesterol, saturated fats, trans fats, sodium, refined sugars, and all forms of tobacco.

Value: 

  • High in Calcium
  • High in Protein

Additional Benefits:

  • Lowers risk of major cardiac events

Examples:

  • Fat-free or Low-fat*
    • Milk
    • Yogurt
    • Cheese
      • Swiss Cheese
      • Cottage Cheese (low in sodium and fat)
      • Parmesan
      • Sharp Cheddar
      • Blue Cheese
  • Soy Milk (unsweetened with added calcium, Vitamins A & D)

*Full-fat dairy contains unhealthy saturated fat.

Value: 

  • Soluble Fiber
  • Protein
  • Vitamins
  • Minerals

Additional Benefits:

  • Nutrients
  • Lowers risk of death from cardiovascular disease
  • Suppresses hunger
  • Lowers blood cholesterol levels
  • Decreases risk of heart disease

Examples:

  • Whole Grains
    • Oats
    • Oatmeal
    • Barley
    • Whole Wheat/Grain Breads
    • Cereals
    • Shredded Wheat
    • Brown Rice
    • Wild Rice
    • Quinoa
    • Whole Wheat/Grain Pasta
    • Couscous
    • Crackers
  • Fruits
    • Mangoes
    • Persimmons
    • Guavas
    • Apples
    • Bananas
    • Oranges
    • Pears
    • Peaches
    • Dried Fruits
  • Vegetables
    • Spinach
    • Broccoli
    • Artichoke
    • Avocado
    • Potatoes
    • Bitter Gourd
    • Eggplant
    • Collard Greens
    • Swiss Chard
    • Artichokes
    • Brussels Sprout
    • Tomatoes
    • Cabbage
    • Carrots
    • Cauliflower
  • Beans & Legumes
    • Peas
    • Black Beans
    • Garbanzo Beans
    • Kidney Beans
    • Lentils
    • Chickpeas
    • Black-Eyed Peas
    • Lima Beans
  • Nuts
    • Peanut Butter
    • Almond Butter
    • Walnuts
    • Almonds
    • Peanuts
  • Seeds (Chia seeds)

Over 25 grams of fiber per day is recommended

Value:

  • Fiber
  • Nutrients
  • Antioxidants
  • Anthocyanins

Additional Benefits:

  • Protects against oxidative stress
  • Reduces inflammation contributing to heart disease

Examples:

  • Raspberries
  • Strawberries
  • Blueberries
  • Blackberries

Examples:

  • Leafy greens
    • Romaine Lettuce
    • Spinach
    • Kale

Avoid toppings like cheese, bacon & croutons which add fat and sodium.

Avoid coconut and palm oils which are high in saturated fat.

Replace with nuts, almonds, pecans, or seeds.

Use oil-based or vinaigrettes for dressing with a 2 tablespoon limit.

Value:

  • Protein
  • Vitamin D
  • Vitamin B6
  • Cobalamin

Limit to 1 egg per day (or ~6 per week total)

Value:

  • Omega-3 fatty acids
  • Protein

Additional Benefits:

  • Reduces risk of heart disease
  • Reduces risk of stroke
  • Anti-inflammatory properties in vascular walls

Examples:

  • Salmon
  • Tuna
  • Mackerel
  • Sardines
  • Trout
  • Shellfish

At least 2 servings per week.
Avoid fried servings.
Replace with grilled or baked instead.
Avoid heavy cream or cheese sauces.

Value:

  • Vitamin C
  • Antioxidants
  • Resveratrol

Additional Benefits:

  • Heart healthy
  • Lowers risk of cardiovascular disease

Examples:

  • Lemon Water
  • Coffee (without cream or sugar)
  • Tea
  • Red Wine
  • Broth soups
  • >93% Lean meats
    • Chicken
    • Turkey
    • Pork Shoulder
    • Beef Sirloin
    • Lean Ground Beef
  • Tofu
  • Vegetable Oil
    • Canola
    • Corn
    • Olive
    • Peanut
    • Safflower
    • Soybean
    • Sunflower
  • Vegetable based Mayonnaise
    • Canola
    • Olive
    • Avocado

(Use fresh herbs and spices instead of salt)

Value:

  • Protein
  • Fiber

Additional Benefits:

  • Lower risk of heart disease
  • Suppresses hunger

Examples:

  • Nuts (Almonds, Cashews, Walnuts)
  • Fruits (Apples, Oranges, Pears)
  • Vegetables
  • Seeds
  • Hummus
  • Popcorn
  • Roasted Peas
  • Dried Beans

Use snacks to catch up on healthy food intake, control weight and hunger.

  • Processed foods (hydrogenated, partially hydrogenated)
  • High Saturated Fat
  • Trans-Fats
  • Refined Grains and Sugars
  • Sodium

Effects:

  • Increased bad Cholesterol
  • Increased Triglyceride levels

Examples:

  • Red Meats
  • Processed Meats (Bacon, Sausage, Salami, Hot Dogs)
  • White Bread/Pasta/Rice
  • Grain-Based Cereal Bars
  • Grain-Based Desserts
  • Waffles
  • Pancakes
  • Sugary Cereals
  • Candy Bars
  • Donuts
  • Chips
  • Cookies
  • Butter
  • Salt
  • Soy Sauce
  • Sweet Sauces
  • Jam & Jelly
  • Coconut Oil
  • Frozen Dinners
  • Frozen Desserts
  • Breaded and Fried foods

Resources: https://www.everydayhealth.com/heart-health/diet/new-year-new-you-sample-diet-healthy-heart/

https://health.gov/myhealthfinder/health-conditions/heart-health/heart-healthy-foods-shopping-list

https://www.healthline.com/nutrition/heart-healthy-foods

https://www.eatingwell.com/article/7872995/complete-list-of-heart-healthy-foods/

Arterial Health

Value: 

  • Antioxidants
  • Folate
  • Magnesium
  • Potassium
  • Fiber
  • Vitamin A
  • Vitamin C
  • Vitamin K

Additional Benefits:

  • Inhibits oxidative stress
  • Reduces inflammation of arteries
  • Together with vegetables decreases cardiovascular diseases, type-2 diabetes, high blood pressure & several cancers

Examples:

  • Berries
  • Apples
  • Pears
  • Bananas
  • Oranges
  • Other Citrus

At least 2 servings per day lowers risk of aneurysm (artery bulging) by 25% and lowers risk of artery rupture by 43% over servings of 1 or less per day.

Ruptured aneurysms are 70% fatal.

Value: 

  • Fiber
  • MUFA
  • Lycopene
  • Organosulfur

Additional Benefits:

  • Reduces LDL cholesterol
  • Reduces blood pressure
  • Reduces chronic inflammation
  • Reduces heart disease
  • Reduces risk of stroke

Examples:

  • Avocado
  • Legumes
  • Tomatoes
  • Allium Vegetables
    • Garlic
    • Onions
    • Leeks
    • Chives
    • Scallions
    • Shallots
  • Cruciferous Vegetables
    • Broccoli
    • Cauliflower
    • Brussel Sprouts
    • Arugula
    • Cabbage
  • Beets (Beet juice)
  • Spinach

Value: 

  • Complex Carbohydrates

Additional Benefits:

  • Nutrient dense

Examples:

  • Whole-Wheat Bread
  • Brown Rice
  • Barley
  • Quinoa
  • Potatoes
  • Oatmeal
  • Beans

Value:

  • HDL (good cholesterol)
  • Protein

Additional Benefits:

  • Reduces Triglycerides

Examples:

  • Fatty Fish
    • Salmon
    • Mackerel
    • Herring
    • Lake Trout
    • Sardines
  • Nuts & Seeds
    • Walnuts
    • Flaxseeds
    • Chia Seeds
  • Plant Oils
    • Extra Virgin Olive Oil
    • Flaxseed Oil
    • Soybean Oil
    • Canola Oil
  • Fortified Foods
    • Eggs
    • Yogurt
    • Milk
  • Soybean
  • Wild Rice

Value: 

  • Binds to bad cholesterol before it’s absorbed

Examples:

  • Vegetables
  • Beans
  • Lentils
  • Peas
  • Oat Bran
  • Barley
  • Nuts
  • Seeds
  • Dark Chocolate
  • Spices
    • Cinnamon
    • Ginger
    • Turmeric
    • Garlic
  • Green Tea

Resources: https://www.medicalnewstoday.com/articles/265042

https://www.imaware.health/blog/foods-for-healthy-arteries

Abdominal Aortic Aneurysm

An aneurysm occurs when the walls of an artery become weak.

Pressure from inside the artery can build up and cause a weakened area of the artery wall to bulge outward.

Some aneurysms can rupture, leading to life threatening internal bleeding that can rapidly become fatal.

  • Weakening of Artery walls
  • Atherosclerosis (buildup of pressure due to fatty plaque)
  • Genes or disorders
  • Injury or infection
  • Smoking
  • Vascular disease
  • High cholesterol
  • Hypertension (High blood pressure from saturated fats, trans-fats, or sodium)
  • Obesity
  • Processed foods
  • Sugared drinks
  • Fresh, healthy diet
  • Regular exercise
  • Plenty of sleep
  • No smoking
  • Healthy weight
  • Moderate alcohol use
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