Cholesterol and
Heart Disease

Salt, High Blood Pressure
and Hypertension

Sugar, High Blood Pressure
and Hypertension

Trans Fatty Acids and
Heart Disease

High Triglycerides =
High Cholesterol

Heart Disease,
Good Fats and Harmful Fats

Free Radicals and
Heart Disease

Food Cautions for
Heart Disease

Fiber – A Key to Lowering
Cholesterol

Eat more, eat less
Diet, Digestion and
Hypertension

Alkaline Diet to Prevent
Heart Disease and
Osteoporosis


Foods to eat more of, to eat less of, to prevent heart disease

meditation for health

Here are some pointers offered by Dr. Sinatra, a cardiologist, in a booklet published by Phillips Publishing, Inc. For more information on his programs, call (800) 304-1708. He uses a modified Mediterranean diet for its cardiovascular benefits. I have modified and added some information to his list. Many of these foods are discussed in greater detail later in this chapter.

Eat less:
  • Processed foods with white flour (flour in general turns into sugar quickly), breakfast cereals, pastas, bagels, and pastries that are flour-based
  • Canned foods, potatoes, corn, carrots, and beets
  • Processed fruit juices, drinks (loaded with sugar), and soda
  • Cooked red meat and prepared red meat products
  • Commercial cooking oils and shortenings
  • Dairy products


Eat more:

  • High-fiber foods like oatmeal (use steel cut or old fashion oats and not the ones that cook in under 10 minutes), oat bran, flaxseeds, pasta made from Jerusalem artichoke, and spelt
  • Organic fresh vegetables, leafy greens such as kale, asparagus, broccoli, spinach, cabbage, Brussels sprouts, and legumes (lentils and chickpeas)
  • Onions and garlic
  • Cherries, berries, plums, kiwi grapefruits, apples, pears, and peaches, cantaloupes and grapes are very healthy, but contain a great deal more sugar, so a small piece only
  • Eat soy products only if they have been naturally fermented such as tempeh, miso, natto, and tamari, and do not consume the damaging un-fermented soy products such as soy milk or tofu.
  • Healthy and necessary fats such as avocado, organic extra virgin olive oil, macadamia nut oil, walnuts, almonds, organic ghee, flaxseeds and flax oil.
  • Raw vegetable juices made daily (discussed later in this chapter) or healthy juices purchased from a natural foods store
  • If you eat dairy products, always consume them closest to their whole and natural form. Mother Nature is always right and when we alter her creations we are always wrong. Nature does not produce dairy products with reduced fats. If you wish to reduce fats, you should reduce (or better yet eliminate) the damaged fats such as soy oil, canola oil, margarine etc., and favor whole foods. Favor soft cheeses like farmer cheese and cottage cheese, since they are not aged much and thus generate fewer free radicals. According to ayurvedic medicine, fresh yogurt diluted 50/50 with water and seasoned with ginger, cinnamon, and cardamom is very healthy (mix with whisk or in a blender – this delicious drink is called “lassi”).
  • Protein such as fish and beans. Particularly if you do not eat fish, consume French unrefined light grey sea salt, Celtic salt (discussed later in this chapter), seaweed, kelp, and Irish Moss. If you do not eat fish, supplement your diet with EPA/DHA.
  • Protein such as fish and beans. Particularly if you do not eat fish, consume French unrefined light grey sea salt, Celtic salt (discussed later in this chapter), seaweed, kelp, and Irish Moss. If you do not eat fish, supplement your diet with EPA/DHA.
If you eat meat, buy New Zealand range fed meat, free from antibiotics and hormones. These animals also eat wild food, and get plenty of exercise. Their meat contains conjugated linoleic acid, which helps you lose weight. Good quality brands are Sheltons, Rocky, and Rosie.



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