Heart Healthy Diet

Frequently Asked Questions

1. QUESTION:
   minimum amount of fat required in a heart healthy diet?
   To control metablolic syndrome, elevated LDL and blood glucose, what is the minimum amt of total fat you can have in the diet, while still having a healthy diet. I understand limiting saturated fats to less than 7% of total calories and that monos decrease LDL.

   • ANSWER:
     You can't control metabolic syndrome with a low-fat, high-carbohydrate diet. You need healthy fats of at least 30% to 35% of your calories coming from "natural" fat (not trans-fats). And at least half of those fat calories should come from natural saturated fats. These fats help to lower blood glucose and raise your"good" HDL levels. Several other countries, (I believe India was one) have found a higher fat diet is even curing type two diabetes. The Finnish eat the most saturated fat of any other country and have the highest HDL levels of any other country.

     Your body makes fats from carbohydrates. The carbs you eat (particularly starches and sugar) are absorbed into your bloodstream as sugar. As your carb intake rises, so does your blood sugar. This causes your body to release the hormone insulin. Insulin's job is to return your blood sugar to normal, but it also signals your body to store fat. As a result, your liver starts converting excess blood sugar to triglycerides, or fat. Restricting carbohydrates keeps insulin levels low, which lowers your internal production of fat and allows more of the fat you do eat to be used for energy. Any sugar you eat, or any carbohydrate you eat that turns to sugar in your body, will lower your "good" HDL levels, increase your triglycerides, and the bad small dense VLDL. Limiting your fats will only result in failure and generate an income for your doctor.

     Great fats to use are "cage-free" or free-range eggs, organic butter from grass-fed cows, organic whole milk from grass-fed cows, organic full-fat plain yogurt, grass-fed beef, free-range poultry, free-range pork, grass-fed lamb, wild venison, wild buffalo, wild caught salmon (and other fish), walnuts, avocados, flaxseeds, real cheese like Feta (especially from grass-fed dairy products), organic peanut butter (not with hydrogenated oils) unrefined (unhydrogenated) Virgin Coconut Oil, and "cold-pressed 100% pure extra virgin olive oil. Few people realize that all omega-3s originate in the green leaves of plants and algae. "Wild caught" fish have large amounts of this good fat because they eat small fish that eat smaller fish that dine on omega-3 rich algae and phytoplankton. Grazing animals have more omega-3s because they get the omega-3s directly from the grass. In both cases, the omega-3s are ultimately passed on to humans, the top of the food chain.

     In the 1960's, a Vanderbuilt University scientist named George Mann, M.D. found that Masai men consumed a diet that was at least 60% fat-- about half of it saturated (supplemented with blood from the cattle they herded). Yet these nomads, who were also very lean, had some of the lowest levels of cholesterol ever measured and they were virtually free of heart disease.

     Avoid the trans-fats, "hydrogenated" oils, "partially hydrogenated" oils, margarine, and the highly refined polyunsaturated vegetable and seed oils. These deodorized rancid toxic oils turn to trans-fats when heated. The more they are reused, the more trans-fats are created. They are also way too high in omega-6 fatty acids which create inflammation in the body. Omega-6's are pro-inflammatory. Omega-3's are anti-inflammatory. We need a one-to-one balance in our diets. Any time you have an omega-3 versus omega-6 fatty acid imbalance in the body, you will always have elevated cholesterol levels. Avoid sugar, high fructose corn syrup, soft drinks, cakes, pastries, breads, refined white flour, refined sugary cereals, cookies, crackers, candy, etc.

2. QUESTION:
   What are some easy meals for a heart healthy diet?
   I have recently came home from the hospital. And need to start watching my diet more closely. Need some suggestions till I get to filling better. All help would be greatly appreciated. Thanks

   • ANSWER:
     Found this website that lists many of the diet plans and have an outline of what the diet is. Many may have a free outline of meals for a week would be. Might start with the American Heart Association guidelines and diet plan to get use to what is out there. Personally, I lost some weight with the Special K program, have cereal for breakfast, a protein bar for lunch and your meal for the night with two small snacks one before lunch and one mid day. I don't have the two snacks, never that hungry for snacks. I have lost about 10 pounds in 2 months.

3. QUESTION:
   Atherosclerosis. Do statins, heart healthy diet, and exercise reduce the plaque that is already there?
   I am 57 and in good shape, except for my arterial age (89). Do diet, medication and exercise actually reduce the amount of plaque?

   • ANSWER:
     Statins? No. Lifestyle changes? Yes.

4. QUESTION:
   Concerned about my heart, what is a heart healthy diet?
   I am 21 years, very overweight, (5ft3 and over 200 pounds) and constantly stressing about having a heart attack. The reasons why are because, I basically eat fast food every day, my grandfather died of a heart attack at age 36, and I have various heart attack symptoms somewhat often, but have been told its anxiety/costochondritis.

   ANYWAY.

   I would like some advice on what foods I could buy to help benefit my heart and blood pressure specifically. Any help?

   • ANSWER:
     For a healthy heart, you need to be careful with the stuff you eat. Heart is the main organ that keeps us alive. I know a simple diet that will keep you and your heart healthy. A healthy daily diet should be a balance of carbohydrate, protein, vitamins, fibre and minerals. So, to maintain this balance you should:

     Eat breakfast serials in the morning. Breakfast serials are a good way of providing carbohydrate and protein for the body. Most of the breakfast serials also have a special balance of fibre. It is combined with wholegrain rice and wheat flakes which also make it easy to digest. Therefore, you should eat cornflakes every morning in order to regulate your digestion, get energy in the morning for the day, and reduce the amount of fat. Eat your breakfast with semi-skimmed milk because semi-skimmed milk has had all the fat removed and retains less than half of the fat of whole milk. Milk is full of protein which also helps body to build and repair body tissues such as bone, build antibodies for body to fight infection when needed. You can add strawberry, banana or apple pieces in it if you like. It will make delicious.

     For lunch, try to eat something simple, such as salad or pasta with mayonnaise, or sandwich. These foods will provide the required amount of nutrients.

     For dinner, try to eat chicken or fish. Fish is quite important for heart as it contains omega 3. Add salad and yogurt next to it or some peas or rice. Do not forget, you need to keep your portions as small as possible. You also need to drink loads of water. Don't forget to cut out salt and sugar. If you love your heart, then don't use salt at all.

     Good luck!

5. QUESTION:
   What are some good heart healthy diet friendly yet family friendly recipes?
   I would be very thankful for any help you could give me. Thank you!

   • ANSWER:
     Try MyFridgeFood.com, it gives you recipes using what you already have in your kitchen. And you can sort the results by the nutritional info. Helps with the diet

6. QUESTION:
   I was wondering if this can pass on as a heart healthy diet?
   2 tbsp of flax seeds, 2 cups of oatmeal, 1 tsp of cinnamon, 2 slices of whole wheat bread, 2 tbsp of peanut butter, and 1 cup of raisin bran flakes. I eat this everyday.
   I eat this for breakfast. Of course I eat other foods in my diet. I am a vegan.

   • ANSWER:
     That's a healthy breakfast. Make sure the peanut butter doesn't have trans fats. Natural peanut butters don't, but you have to mix them when you first open them. The trans fats in regular peanut butter means no mixing, but it also means bad things for your heart.

     Assuming the rest of your day is this healthy, all is good. If this is all that you're eating in a day, your body will start metabolizing your muscles, including your heart. That's a bad thing, and eating protein won't stop that, despite the myths you may have heard.

7. QUESTION:
   what are some good meals for a heart healthy diet?
   my mom just got out of the hospital for heart problems and within the week she was in there we lost my husbands mom to heart and lung problems so we are stopping smoking and trying to fix things does anyone know good food to fix to be healthy heart wise its not to loose weight we just dont want to clog arterys anymore

   • ANSWER:
     Im sorry to hear about your troubles.okay..use olive oil
     Porridge/,oats for brekkie!
     fruit is good!!
     try to leave unwanted dairy and oils out.Like when frying use alternatives.Animal product contain lots of colesterol so mabe try to cut down here and there.
     Omegas!!they are found in nuts.THey contain good fats not the bad ones!Seeds are good too.try to use flaxseeds over cereal,in drinks like milk/smoothis and even in yogurt and on your potatoes!
     if you eat crisps eat ones made with sunflower oil.
     Cut down on friend food.Try baked instead..
     Beans are great as well as lentils.Red kidney beans and chickpeas.
     And maybe instead of getting a takeaway everytime..you can make your own chips at home from potatoes,olive oil...
     drink loads of water.
     Fish is good as well as walnuts!!dark chocolate is good for antioxidents.Wine too!
     I know these arent really recipes..but hope it helps to some extent.You dont have to change to much just little things here and there can make a huge difference!best of luck now

8. QUESTION:
   is this a heart healthy diet?
   im wanting to lose weight but be heart healthy too! im starting a 1800 cal diet, water, low fat n trans fat n sat fat, low sodium and low cholestrol, fruit, veg, chicken, fish, and whole wheat....does this sound heart healthy and help me lose weight? im 5'8 and fat (lol) 28yr old female

   • ANSWER:
     yes!!! add some oatmeal to your fruit, lots of greens with your fish, chicken or meat (yes, meat!) and don't forget to exercise!!!
     1800kcal is a very good diet, but in order to loose weight you need to spend more than you eat... there's a certain amount you spend just by being alive, another that you spend by your regular activities and exercising should help you with what's left. Besides, a simple walk or run of 30min everyday can help you increase the blood flow and make your heart pump harder, keeping it healthy!

9. QUESTION:
   Does anyone have a good heart healthy diet plan?

   • ANSWER:

10. QUESTION:
    Heart healthy diet?
    What is a good heart healthy diet after quadruple bypass surgery? Should you cut out all sugars? Or all salts? He is not near the hospital where it was done and you know how hard it can be to get appointments and how expensive. Any and all advice will be greatly appreciated. Thank you. Chay

    • ANSWER:
      Cut dwon sugars as much as you can, cut down salts as well. Use olive oil rather than margarine or butter when possible. Steer clear of trans fats. The best fats are called omega-3 acids, they are found in salmon and tuna...hope this bit helps...

11. QUESTION:
    Heart healthy diet recipes?
    My mom recently had a heart attack and she is going on a heart healthy diet, her cholesterol was 1200 highest they have ever seen.
    I need to find good recipes to make, she has a very strong sweet tooth, (borderline diabetic) and wish I can find something healthy that she will like, or she won't eat it.
    I have looked on the web and found most recipes that included fish in it, the only fish she likes is Tuna, so lets try to stay away from fish recipes, I know fish is really good for your heart/brain but she takes Fish Oil Supplements to make up for her lack in eating it.
    She has been trying to make a good turkey meat instead of using hamburger meat but she hates it. She loves Chicken, Steaks, Vegetables, some fruits.

    Any ideas are greatly appreciated.

    • ANSWER:

12. QUESTION:
    Finding a Heart Healthy Diet Online or a good Book Source?
    I am 40 years old, work out, and try to watch what I eat, but last Monday, I had a heart attack. I found that I have the vascular disease that causes me to have high levels of LDL Cholesteral, which causes me to have plaque built up on my arteries. Apparently I have normal arterial blockage for my age, but a piece of plague broke loose and turned 30% into 90% and a heart attack. Now I am on my way to recovery and on several medications to help with my cholesteral, plague sticking to my arteries, and the normal stuff for a heart patient. I am wanting to know where I go to find diet ideas for a heart healthy diet. I have already began to look at the labels on food and they are confusing. Any help would be appreciated. Thanks.

    • ANSWER:
      It can be very confusing. Two recommendations I have:
      One, talk to a Dietician or Nutritionist. They can be very helpful with things like this. Your doctor can refer you.
      Two, look at cook books in a major bookstore. They have ones regarding cholesterol diets. You can easily call your local Heart and Stoke Foundation and ask for some recipes or books. They should be able to help you.

13. QUESTION:
    Know any heart healthy diets to lower blood sugar, cholesterol, and blood pressure?
    My dad needs to follow a diet that will be more heart healthy. He has very high blood pressure, high cholesterol(around 200), and high blood sugar and almost has diabetes. All of this is making it hard to know what he can eat. Anyone have any tips? Thanks!

    • ANSWER:
      a high fiber diet will lower both the total cholesterol and reduce serum insulin levels. he needs to eat things like whole oatmeal, lentils, barley, beans, etc..these types of foods are very high fiber and low calorie. 30 grams of fiber daily is recommended. it's very hard to get so i would tell him to try to get as much from food and use fiber supplements for the rest.

      to reduce the blood pressure reducing the salt intake will do this. cooking from scratch virtually eliminates salt from the diet, processed food items are loaded with it.

      if he's not big on cooking he's going to have to learn. get him some basic cookbooks. there are a lot of high fiber soups that are very easy to make.

14. QUESTION:
    Identify the primary factors of a heart healthy diet.?

    • ANSWER:
      The goals of a heart-healthy diet are to eat foods that help obtain or maintain healthy levels of cholesterol and lipids (fatty molecules) by achieving the following:
      Reducing overall cholesterol levels and low-density lipoproteins (LDL), which are harmful to the heart.

      Increasing high-density lipoproteins (HDL), which are beneficial for the heart.

      Reducing other harmful lipids (fatty molecules), such as triglycerides and lipoprotein(a).

15. QUESTION:
    Can two blockages (90% & 70%) be successfully treated with meds, exercise and a heart-healthy diet?
    My mother was recently found to have an 80% blockage in one of her main arteries. Balloon angioplasty was performed and a stent inserted. She also has two blockages on the other side of her heart in veins branching off from an artery (70% and 90%). Because of their location, the heart doc said stenting them would be extremely complicated, delicate and dangerous so he's recommending meds, a heart-healthy meal plan and exercise as an alternative for now.

    My question is: Do you, or anyone you know, have such blockages that were successfully treated with meds, a heart-healthy diet and exercise instead of stents?

    Thanks.

    • ANSWER:
      Nikki, I had two stents implanted about a year ago, one was for 95% blockage and one for 90% blockage. They put me on plavix , blood thinner, and aspirin and after six months or so I had a lower intestinal bleed due to the blood thinner and I lost five units of blood in less than one hour and was rushed to hospital where I was repeatedly told that I was very, very sick. They were wonderful to me and I survived it all after one week in the ICU. I do watch everything I eat and have eliminated saturated fats and hydrogenated and partially hydrogenated foods altogether. My exercise is limited to work around the house but it seems sufficient. This is after stent emplacement rather than instead of. I don't know how it will all work out long term, but, I have placed my life in Gods hands. I'll pray for your mom. God bless.

16. QUESTION:
    Need a heart healthy diet proportion sizes would help?
    On a budget of 5. a month so nothing fancy but feed three people thank you

    • ANSWER:
      Try the American Heart Association website.
      http://www.americanheart.org/presenter.jhtml?identifier=1200010

17. QUESTION:
    I am diabetic and have diastolic heart failure; need a heart healthy diet 1800 carbs 3-4 gms sodium?

    • ANSWER:
      Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke.

      Eat more vegetables, fruits, whole grains, and legumes. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
      Choose fat calories wisely. Keep these goals in mind:

      Limit total fat grams.

      Eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, margarine, salad dressing, fried foods, snack foods, sweets, and desserts).

      When you use added fat, use fats high in monounsaturated fats (for example, fats found in olive and peanut oil).

      Eat a variety -- and just the right amount -- of protein foods. Commonly eaten protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk.

      Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein.

      Limit cholesterol consumption. Dietary cholesterol can raise blood cholesterol levels, especially in high-risk people. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). If you have high cholesterol, these simple carbohydrates exacerbate the condition and may increase your risk for heart disease.

      Feed your body regularly. Skipping meals often leads to overeating. Eating five to six mini-meals is the best way to control blood sugars, burn fat calories more efficiently, and regulate cholesterol levels.

      Other Heart-Healthy Strategies
      Reduce salt intake. This will help you control your blood pressure.

      Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.

      Hydrate. Water is vital to life. Be sure to stay adequately hydrated.

      Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.

      How Much Is a Serving?
      When you're trying to follow an eating plan that's good for your heart, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.

      SERVING SIZES

      1 cup cooked rice or pasta
      2 starch
      tennis ball

      1 slice bread
      1 starch
      compact disc case

      1 cup raw vegetables or fruit
      1 fruit or vegetable
      baseball

      1/2 cup cooked vegetables or fruit
      1 fruit or vegetable
      fist

      1 ounce cheese
      1 high-fat protein
      pair of dice

      1 teaspoon olive oil
      1 fat**
      half dollar

      3 ounces cooked meat
      3 protein
      deck of cards or cassette tape

      3 ounces tofu
      1 protein
      deck of cards or cassette tape

      ** Remember to count fat servings that may be added to food while cooking, such as oil, butter or shortening.

      Click these links for more info:
      http://www.webmd.com/heart-disease/guide/heart-healthy-diet
      http://www.webmd.com/cholesterol-management/guide/heart-healthy-diet

18. QUESTION:
    what is a heart healthy diet?

    • ANSWER:

19. QUESTION:
    What is Dr. Alan Sears heart healthy diet?

    • ANSWER:
      here ya go:

      http://www.amazon.com/gp/product/customer-reviews/0938045652/104-4021811-9663912

      [edit]
      and here:

      http://www.alsearsmd.com/content/

      he goes by Al not Alan

20. QUESTION:
    heart healthy diet book?
    any ideas?

    • ANSWER:
      South Beach Diet.

      It is written by Dr. Agaston who is a pioneer in cardiology and a great guy. I know him personally.
      Unfortunately not well enough to share profits from his book!!!

21. QUESTION:
    Anybody have recipes that I can make for someone who just had a heart attack and is on a healthy diet!?
    Do you have a recipe that I might like and want to make for someone who has just had a heart attack and has been put on a healthy diet. No caffeine, no salt, things like that that clog up your arteries? We have gone to Diet pop and water and juices and decaffenated coffee and tea.

    • ANSWER:
      sweetenred,

      As a matter of fact, yes.

      First, go to

      http://www.epicurious.com/recipes/find/browse/results?type=browse&att=160

      and

      http://splendidtable.publicradio.org/recipes/

      In the first website are several recipes that you'll need to look through to find what you're looking for, but once you've found a recipe without cheese or oil or meat or fat of any kind, you're likely to enjoy it since they've been tested.

      In the second website are hundreds of recipes, not all of which you will like, but scroll down to the "Lighter" and to the "vegetarian" sections, and make sure that you pick a recipe without cheese or meat or fat or oil and y9ou're sure to like it. These are simply great recipes.

      Now, see if you can find a copy of "Everyday Cooking With Dr. Dean Ornish.," read it and start finding out just how to cook heart-healthy. What makes a fat-free dinner? Ornish tells you. Then experiment with the recipes and you'll find which ones you like. I have several that I still make from this selection.

      There are some for which you can substitute Smart Ground (my favorite) meat substitute for hamburger.

      Here's one that we really like. For the meat we substitute a couple of packages of Smart Ground or Good Ground (basically the same stuff, just different manufacturers and slightly different tastes) and it's still a great dinner pie:

      Tartee (Meat And Fenberry Pie)

      adapted from De Bors Hede Boke of Cookry
      (The Bors Hede is the restaurant at the Camlann Medieval and Renaissance Faire site near Seattle. We've gone there many times):

      Ingredients

      2 Medium Pie Crusts
      1 Pound Pork -- Cubed [or substitute]
      1 Pound Chicken -- Cubed [or substitute]
      2 Tablespoons Butter
      6 Ounces Cranberries or Grapes
      1 Medium Egg
      3 Tablespoons Sugar [or Splenda]
      1 Teaspoon Ginger
      1 Teaspoon Cinnamon
      1 Teaspoon Fennel Seed -- Crushed
      1 Teaspoon Salt
      1 Pinch Saffron [actually, the saffron is just for color]

      Directions

      Line pie pan with 1 pie crust. Saute pork and chicken in butter until browned. Place in pie pan. Scatter cranberries or grapes over meat. Combine remaining ingredients, sprinkle over pie. Top with other pie crust, seal and vent. Bake for 45 minutes at 350 degrees.
      Serves 4

      It's an adaptation of a medieval recipe. Medieval cooking used a lot of saffron for its color. Omit it if you like.

      As well, you can try any stufato (a northern Italian vegetable stew) like this one, which I found in a magazine years ago. It's by Nika Hazelton:

      Tuscan Vegetable Stew

      Makes about 3 quarts, serving about 6

      2 large tomatoes, peeled and diced
      2 medium onions, thinly sliced
      1 to 3 cloves garlic, minced
      2 large zucchini, sliced 1/4-inch thick
      1 medium head romaine lettuce, finely shredded
      2 pounds fresh peas, shelled, or 1 10-ounce box frozen peas
      1 cup finely chopped parsley
      2 tablespoons finely chopped basil
      2 pounds fresh fava beans, shelled, or 1 10-ounce box frozen lima beans, or a pound of edamame (green soybeans, and very good in this stew)
      1/3 to 1/2 cup full-flavored extra-virgin olive oil [This was in the original recipe. I omit the olive oil for heart-healthy reasons. I do not miss it]
      Salt to taste
      Freshly ground pepper (a generous 1/2 teaspoon to start, then serve the soup with a peppermill to add more at the table)
      Freshly grated Parmesan fat-free cheese (Kraft Free or any Lisanatti cheese substitute)

      Directions

      Spread the tomatoes over the bottom of a 5 to 6-quart pot.

      Top the tomatoes with a layer of onions.

      Sprinkle with garlic.

      Add a layer of zucchini.

      Top the zucchini with the lettuce.

      Top the lettuce with the peas.

      Sprinkle half the parsley and all the basil over the peas.

      Add the beans.

      Sprinkle the remaining 1/2 cup parsley over the vegetables.

      Drizzle the olive oil over everything. [or not, if you omit it as I do.]

      Cook, covered, over low to medium heat for 20 minutes, or until the vegetables start releasing their liquid. Do not stir. Do not even remove the cover for 10 minutes.

      At this point, add salt and pepper to taste, reduce the heat to low, stir and mix vegetables well. Cook, over low heat, covered, for about 20 to 30 minutes, stirring frequently, until vegetables are tender but not mushy; do not overcook. Do not add water; the vegetables have enough water of their own.

      Serve hot, lukewarm or at room temperature. Pass the grated cheese separately.

      (I substitute Lisanatti cheese substitute for real cheese. It's the best one I know.)

      Now, while I use quite a bit of tofu, using it takes a little practice. It has a "tang" to it that needs to be mellowed in many sauce recipes, but it can be very good for making a low-fat alfredo sauce that is superb on pasta. Here's one from the "Fighting Fear of Tofu" website that I tweak just a little:

      12-oz package fettucini, fusili, or other pasta (I've even used orzo)
      3 cloves garlic, crushed
      16-ounce tub silken tofu
      handful of fresh parsley
      handful of fresh basil or a very healthy sprinkling of dried basil
      1/2 cup low-fat milk, rice milk, or soymilk
      3 tablespoons of Smart Balance spread or Take Control
      Freshly ground pepper to taste
      Grated fresh Parmesan cheese, preferably organic, or Parmesan-style soy cheese for topping
      Bring water to a boil in a large pot. Cook the noodles in rapidly simmering water until al dente, about 10 to 12 minutes, then drain.

      Now, the original recipe says:
      "In the meantime, heat the margarine a small skillet. Add the crushed garlic cloves and sauté over medium-low heat for 2 to 3 minutes, or until they are golden. Remove from the heat and discard the garlic cloves."

      OK., but I like garlic so much that I don't bother with this step. I just crush the garlic and throw it in the blender along with the Smart Balance.

      Combine the tofu and milk in a food processor or blender and pour in the melted margarine from the skillet. Process until completely smooth and creamy. Warm it in a sauce pan on the stove. Combine the hot, drained noodles and the sauce in a large serving bowl and toss together. Season to taste with freshly ground pepper and toss again. Serve at once. Pass around the Kraft Free, soy, or Lisanatti Parmesan cheese to whoever wants some.

      Learn to roast vegetables and stuff them with all kinds of condiments. Roasting makes them sweet, and a roast butternut squash with orange marmalade in it or canned cranberries (not just the sauce) or peppered with peas with dill, is great.

      These can get you started. There are many to find and many to adapt once you konw how to. It's simple to do, and you can make your table just as delicious cooking low-fat as any other can be.

      I have several vegetarian cookbooks, and I always find a few wonderful recipes in each one. Omit the oil or cheese, and they are as heart-healthy as anything can be.

      When I bake bread--I do it weekly--I substitute a cup of gluten flour for a cup of the whole wheat. That way I can omit the salt (it's used to strengthen the gluten, but with the extra gluten you don't need to do that), and I omit the oil, too. I don't miss it, and neither does anyone who eats it.

      I've cooked fat-free or nearly so for years, and my whole family enjoys it, too.

      Mangiamo!

22. QUESTION:
    Is the Sacred heart diet healthy?

    • ANSWER:
      The only thing it will do is give you temporary diarrhea. No, it's totally unhealthy.

23. QUESTION:
    What should people eat for a heart healthy diet?

    • ANSWER:
      You should eat things like fish, chicken and turkey, when possible these should be baked, broiled. Raw veggie are good for you, Try and stay away from red meats, sweets,breads and most potatoes. Check with you dr or call your local hospital they can give you a list.

24. QUESTION:
    Is eating a balanced diet essential for losing weight, or just to keep your heart healthy?
    In weight watchers, I am supposed to have 2 tsp of olive oil a day. Also, I need to have 2 servings of dairy a day. Will I not lose as much weight if I ignore these rules?

    Are these rules geared to losing weight, or to keeping a healthy heart?

    • ANSWER:
      both eating healthy in moderation will help you lose wight dont forget the 8 glasses of water a day

25. QUESTION:
    heart healthy daily diet?
    I'm looking for a diet for someone whos had heart surgery, something to increase energy would be good too... if theres a website with a daily diet that would be amazing, or if you know any meals I could make, foods that are good, foods to avoid, thanks!

    • ANSWER:

26. QUESTION:
    Is there a heart healthy low carb diet?
    I have been on a low carb diet for a long time. Over a year. I don't know how to maintain my weight any other way. If I eat the slightest bit of bread, pasta, rice, that sort of thing, I gain weight. Even if I eat it in moderation. Is it safe to be on that long? I have noticed my resting heart rate is 85 bpm at 27 years old, female, 140 lbs, and 5'10''. Is there a low calorie low carb option? What is heart healthy and will help me maintain my weight?

    • ANSWER:
      There is NO healthier option than a low carb, adequate calorie way of eating. A low calorie diet converts protein into a fuel source which is not a healthy option. After 6 years of low carbing, my current diet is based on mainly seeds & nuts: ground flax seeds, chia seeds & raw almonds. Most are 50-75% fat (& extremely high in Omega3 fatty acids) which is perfect for a low carb way of eating.

      The link between saturated fats and heart health is based on faulty science. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes.

      Plaque build up in the arteries are more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation - the precursors to a heart attack and heart disease.

      study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. low-carbohydrate diet. (Roberts R et al, 2008)

      Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.

      There seems to be confusion about saturated fats (and naturally occurring trans fats) falling into the same realm as man made chemically altered fats (trans fats from hydrogenated fats) which are toxic.

      Saturated fats may not be considered as yet an essential fat required for life but natural breast milk is 50% of it's calories from fat & half of it is saturated fat (half saturated & half oleic acid) for infants (the fats in coconut oil & olive oil - surely nature can't be too wrong). Coconut oil (the only oil close to duplicating breast milk and added to baby formula) has an extremely unique make up with it's medium chained fatty acids and can be processed directly as energy in the liver in much the same manner as a carbohydrate.

      The link between saturated fats and heart health is based on faulty science but very few are willing to contradict the long standing edict. Both cholesterol and saturated fat are essential for growth in babies and children, especially the development of the brain. Still, the American Heart Association recommends a low-cholesterol, lowfat diet for children & adults.

      50% of dietary fats need to be from saturated fats for calcium to be effective in the bone structure. Saturated fats enhance the immune system & are important for good health.
      -------

      I *highly* recommend reading Good Calories, Bad Calories: written by Gary Taubes to dispel myths -

      His main points are:

      1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease.

      2. The problem is refined carbs in diet, their effect on insulin secretion & the hormonal regulation of homeostasis.

      3. Sugars - sucrose, high-fructose corn syrup specifically - are particularly harmful, the combination of fructose & glucose simultaneously elevates insulin levels & overload liver with carbs.

      4. Through their direct effects on insulin and blood sugar, refined carbs, starches, sugars are the dietary cause of coronary heart disease & diabetes. They are likely dietary causes of cancer, Alzheimer's & other diseases.

      5. Obesity is a disorder of excess fat accumulation, not overeating & not sedentary behaviour.

      6. Consuming excess calories does not cause us to grow fatter, any more than it causes a child to grow taller.

      7. Fattening & obesity are caused by an imbalance in the hormonal regulation of adipose tissue & fat metabolism. Fat synthesis & storage exceed the mobilization of fat from adipose tissue & its subsequent oxidation.

      8. Insulin is the primary regulator of fat storage. When insulin levels fall, we release fat from fat tissue.

      9. By stimulating insulin secretion, carbs make us fat.

      10. By driving fat accumulation, carbs also increase hunger & decrease the amount of energy we expend in metabolism & physical activity.

27. QUESTION:
    I had a "mild" heart attack 3 weeks ago and the doc insists I change my diet?
    He wants to change from high fat, high sodium very tasty foods to a card board tasting "heart healthy" diet. Most of the food I cook at home tastes better than McDonalds anyway, so why should change to cardboard?

    • ANSWER:
      short answer to your question: because you want to live!

      There are lots of tasty foods that aren't high sodium, high fat.
      Another good solution is to eat LESS. That means eating more complex carbs and fibre, to give you plenty of energy and make you feel less hungry. That should also increase your metabolism, so you burn more calories.
      Myself, I'm a vegetarian, and I know exactly what you mean by cardboard. Half the time people try to make vegetarian food for me, they don't know what they're doing and make me whole-wheat pasta with nothing on it, plain salad, and dried bean-paste (or something). I eat as little as possible without offending anyone.
      If you want to save your heart AND your palette, you need to change the way you're looking at food.
      Did you know that much of the world's fine cuisine is heart healthy? Avoid the obvious like fried foods, fatty meats, and heavily processed foods, and take a look at what's left. If you have an open mind you'll probably be surprised how much tasty stuff is out there.

28. QUESTION:
    what should a good diet consist of to keep a woman healthy?
    how much-- protein, carbs, cholesterol, and fat should be in an average womans diet? and how do you make a diet more heart-healthier?

    thanks!

    • ANSWER:
      http://www.allayurveda.com/dietp.htm go through the planning diet part, should help you.

29. QUESTION:
    what would be a healthy diet for a diabetic with enlarged heart?
    I have numerous health problems and dont which way to go. i also have c.o.p.d., high blood pressure,im also on oxygen

    • ANSWER:
      Besides a cardiologist the american diabetic association site would be the safest to go to ask.

30. QUESTION:
    What is a heart healthy weight loss diet.?

    • ANSWER:
      Weight Watchers

31. QUESTION:
    What is a good meal to cook someone who has just had open heart surgery? Healthy a must,strict diet. Fruit&veg
    It must be something healthy. He has to have alot of fruit and vegetables.

    • ANSWER:
      Organic fruit salad for starters. Fresh steamed veggies, this will keep you from using any cooking oils or sprays. Organic cereal with soy milk if he feels up to it in the morning. Fresh salad (not iceburg) with light organic viner or extra virgin olive oil. Hopefully some of these suggetions will help.

32. QUESTION:
    Is 68bpm a healthy heart rate for an age 16 female?
    I'm very lightweight naturally while also being somewhat tall (5'6 and about 100Ibs I think).
    I'm not totally inactive, but I don't really work out either. I don't have a problem doing physical activities, I'm just usually focused on my academics more- I also get stressed easily. I do eat pretty healthy and have a vegetarian diet.
    This heart rate was taken after a long sleep this morning, so there shouldn't be many interfering factors affecting it.

    • ANSWER:
      Seems pretty good to me. A little lower than normal but it was also right after a sleep and in reality there is a wide range of "normal"

33. QUESTION:
    i need to know whether walnut is good for people who have had a heart surgery and are having a healthy diet?

    • ANSWER:

34. QUESTION:
    How do I gain weight (because I am underweight) in a healthy way?
    I went on a high fat diet and raised my cholesterol level now I am worried about my heart. How can I fix this fast, I am only 29 years old. I need a heart healthy diet plan.

    • ANSWER:
      eat good healthy food 6 times a day, include some pasta once a day, eet banana,s Eat many protiens. Do not eat junkfood, you gain some fat quikley but you loose it quikley to
      Eat breakfast, lunch and dinner and in between eat something to like fruit, pasta, food with proteins
      If this really is not working your dokter can give you medical milkshakes to gain weight
      succes

35. QUESTION:
    what vitamins can I take to help maintain a healthy heart aswell as eating a healthy diet?

    I want to take some vitamins that complement my healthy eating to help keep my heart in good shape.

    I dont like the idea of taking a multivitamin as I dont want to take to much of vitamin A and E.
    ah you see to much vit E can actually be very very bad for you and can lead to a premature death. so i really dont want to go there, i think Ihave enough vit E in my diet already, but I will try the vitamin b - complex vitamins. many thanks x

    • ANSWER:
      you can take b complex it contains all the water soluble vitamins.... no problem of overuse ... the best vit for heat is vit E... as it has antioxidant properties...

36. QUESTION:
    what is the most heart healthy gluten free/Casin free food plan out there?
    I've been changing my diet back and forth for about 2 years now. sometimes good and sometimes bad. I need to find out a decent mixture of food thats both heart healthy and gluten free. I've talked with my doctor about this and he says to read the nutrition labels and look online. I've been reading the labels, I know exactly how much cholesterol I'm intaking as well as any number of other things. but I need to know whats actually good for me and my heart.

    My sudden interest is due to the fact that I've had heart issues in the past and I've taken it in stride and always just followed what the doc said. but now I have a kid coming along and I want to actually be able to get myself in shape within the next 8 months and the first step to that is a heart healthy diet. or so I've heard.

    • ANSWER:
      Sadly, the list of "Gluten Free Foods" is about 30 Pages Long. I have been allergic to Gluten for 5 years now, and it is NOT Easy, and NOT Fun. I MISS all that "Real people food". So I wish you MUCH Luck. Here is the list: http://gfkitchen.server101.com/FoodstoAvoid1.htm
      As far as your heart is concerned the best foods to eat are Blueberries, Salmon, Blackberries, Raspberries, Olive Oil, Cod Fish, Flax Seed, Artichokes, Beans, Cabbage, Carrots, Cherries, etc.
      The first answer is wrong. I DO Eat cereal, and it is made from "Brown Rice", or Tapioca. There are Lots of cereals you can eat, and if you can eat dairy you are even luckier, because I have to drink soy milk. As far as the bread is concerned there is also gluten free bread out there. You need to go to a specialty store however.

37. QUESTION:
    is this a healthy diet and will i lose weight?
    im 16, 5'10" and weigh 128 pounds.

    breakfast: healthy heart blueberry oatmeal.

    snack: small bag of cheerios and reduced fat triscuits and cheese.

    lunch: sandwich with oven roasted turkey breast, cheese, lettuce and a sliced tomatoe, and a small handful of almonds, and yoplait yogurt.

    snack: special K bar or special K snack bites, with some grapes and strawberries.

    dinner: healthy choice chicken and dumpling soup made only with white meat.

    drinking 8 glasses of water a day.

    does this sound okay? also for exercising if i go on a 45 minute fast walk every day do 50 lunges on each leg and 50 sit ups and crunches every day (25 of each in the morning and at night) and 50 jumping jacks.

    how much weight could i lose in a month by doing all this every day?

    i am also taking dietary supplement vitamins every day.

    and please dont tell me that i dont need to lose weight or i need to gain weight because i dont feel that way.

    • ANSWER:
      Hmm...Seems very low caloried. I managed to lose 14 kg on a much higher caloried diet.

      First: breakfast is ok, why don't you add a cup of low fat milk. It will help in your weight loss. Another at night.

      Snack: The cheerios and reduced fat biscuits will impede your efforts. It smacks of sugar and sinple carbos. Change it to nuts, unsalted.

      Lunch: Sounds good. better if you can change it to multi grain bread and add more veggies. Lettuce contains very little fibre and mainly water.

      Snack: K bar...? If it is simple carbo, skip this, Change to cheese.

      Dinner: Ok, but no veggies, You don't like veggies? They are good, full of vitamins and minerals and fill you up.

      Drinking 8 glasses of water or chinese tea.

      If you follow the small changes, you can lose an extra 1/2 kg every week or two weeks, depending on yr activity level.

      I have included more recipes and a sample menu in my blog. The Asian Way - low carb, low fat, high fibre, high protein

      My diet is close to yours. I include walking as an exercise.
      And I have lost 14 kg to be at 49 kg. I am 1.55m tall.

38. QUESTION:
    Is slim fast healthy or does it harm the heart as a diet suppliment?

    • ANSWER:

39. QUESTION:
    Are most instances of heart disease and diabetes preventable through diet?
    Over the past 30 years, incidents of type II diabetes has tripled in the US. Some researches claim that heart disease and type II diabetes are almost always the result of an unhealthy diet. They also claim that these diseases can be prevented and reversed through a healthy diet and moderate exercise.

    Do you agree?

    • ANSWER:
      I think that in most cases this is true, there are a few cases however like cancer where it just happens.
      I can see where some people sit at their desk jobs, eat donuts for breakfast, fast food for lunch, then have their 7 smoke breaks, eat red meat, love to have a 6 pack or two at night, and can't understand why they are 30 pounds or more overweight, high blood pressure, etc....
      I wish the health insurance industry would treat them like car insurance, if your going to get into accidents, or if your not going to take care of your body, you pay extra.

40. QUESTION:
    is low fat yogurt good for my heart?
    I just want to know if low fat yogurt(has 5 mg Cholesterol & 1 gram Saturated Fat) is good for my heart? cause I'm going on a heart healthy diet to prevent heart disease.

    • ANSWER:
      Your body needs cholesterol to function as well as fat. That is a very minute amount. It's like 2% at most of the daily amount you need to have. Eat yogurt and drink milk. Other parts of your body needs the nutrients it provides.

41. QUESTION:
    Heart desisse,tips how to have a healthy heart?
    What is the best thing you can do to protect your self from heart disisse.
    Jogiing? Runing? Diet ? Anything will help.
    I also have very low blood pressure.
    Please help me with some healthy tips.

    • ANSWER:

42. QUESTION:
    How do you get your heart healthy?
    Aside from cutting out high cholesterol foods from your diet, how much should someone be exercising daily and what kind of exercise to help get your heart healthy? Also for the food stuff, how much is the average cholesterol intake per day supposed to be?

    • ANSWER:
      well
      30 minutes brisk walk or equivalent exertion.
      200mg of cholesterol per 24 hours for ordinary daily activity
      best wishes

43. QUESTION:
    Does anyone have a heart healthy marinade recipe for chicken for B.B.Q?
    Hello all,i am on a low salt,very lo-fat,diet.because i have heart issues(cad) and diabettes,iam searching for a good marinade recipe,for chicken mostly,fish, but also for other meats for the grill,that are very low fat,sugar free,low salt.Can anyone help?

    • ANSWER:
      play around with mustards (low fat), white and red wine vinegar, balsamic vinegar, raspberries,
      and use some fresh herbs.... you have to play around to get a good base but it's fun, you know what is good and what isn't and your food would taste so good having made something yourself.

44. QUESTION:
    this is a british heart foundation diet...is it healthy though?
    DAY 1.
    BREAKFAST: Black Coffee or Tea (sweetner if desired). 1/2 Grapefruit and 1 Toast with 1 Tbsp. Peanut Butter.
    LUNCH: 1/2 Cup of Tuna with 1 Toast Black Coffee or Tea.
    DINNER: 3 Oz of lean meat or poultry with 1 cup green beans 1 cup carrots and 1 apple. 1 cup vanilla ice cream.

    DAY 2
    BREAKFAST: Black coffee or tea. 1 Egg and 1/2 Banana, 1 Toast.
    LUNCH: 1 Cup cottage cheese or tuna, 8 Ritz crackers.
    DINNER: 2 beef franks 1 cup broccoli or cabbage, 1/2 cup carrots, 1/2 banana, 1/2 cup regular vanilla ice cream.

    DAY 3
    BREAKFAST: black coffee or tea. 5 regular Ritz crackers, 1 oz. cheddar cheese, 1 apple.
    LUNCH: 1 boiled egg 1 toast, black coffee or tea.
    DINNER: 1 cup tuna, 1 cup carrots, 1 cup cauliflower, 1 cup melon, 1/2 cup regular vanilla ice cream.

    • ANSWER:

45. QUESTION:
    Controversy I: The Mediterranean Diet: Does it hold the secret for a healthy heart?
    diet

    • ANSWER:
      Yes it does...
      http://www.patient.co.uk/showdoc/27001494

46. QUESTION:
    good things to say in encourage young ones to eat healthy?
    I'm making a 30 second advertisement to encourage 3rd and 4th graders to eat a healthy diet to maintain a healthy heart..so what could I say in this?
    I was going to say like excise and eat the recommended amount of veggies and fruits you need per day but that wont last me the whole 30 seconds I need..so can yal give me some suggestions on what I could say to them?

    • ANSWER:
      Find out what the 3rd and 4th graders have learned SPECIFICALLY on this subject and then think of what to say. If they haven't learned what exercises they should do and they don't know the recommended amounts of foods then I wouldn't say "Exercise and eat the proper amounts of dairy, grains, fats, ect..."

      If you know where they are in a lesson plan as far as healthy eating habits goes, then this will give you a better direction to head in.

      If this is a project and you don't have time for that, say something along the lines of "Feeling good comes from staying fit and healthy. If you can maintain a good balance of exercise and food in your daily routine, you will feel good all the time!! Eating healthy includes getting your daily proportions of grains, fats, meats, and dairy. The best way to due this is to include all of these at each meal in small proportions. Eating 6 small meals a day will help you to be less hungry through the whole day and will give you more energy. Another way to get more energy is to exercise. Playing basketball, swimming, football, baseball, kickball, or just plain running, walking and jogging are fun ways to get exercise. If you want to do well on a test you should try to do a few exercises before you take the test. This will increase your breathing, which will give you more oxygen. More oxygen leads to a higher brain function and that means you will be able to think more clearly when taking your test!"

      lol Wow, I kind of got on a roll there. Anyway, you get my point. Just try to explain the benefits of eating healthy and exercising.
      Feel free to use my wording if you want. I'm not worried about plagiarism.

      Good luck!

47. QUESTION:
    Why should the oil group be included in small amounts in a healthy diet?
    A. Contains protein and Vitamin B
    B. Contains both Vitamin E and fatty acid
    C. Maintains a healthy weight and strong bones
    D. Reduces the risk of heart disease and cancers

    • ANSWER:

48. QUESTION:
    What foods can be considered heart healthy - what should I eat and what should I avoid?
    I've been feeling a little pain in my chest and right arm lately - a bad sign for heart health, and the kicker is that I am not overweight and have a decent exercise routine - so my conclusion is that it is all the barbeque and fast food I have been shoving down my gullet for the past few months - so I guess it is time for a change in diet so I just needed to know (above question)

    • ANSWER:
      Getting regular exercise, not smoking, and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
      Spinach, blueberries, oatmeal and salmon, nuts, red wine, soy, brown rice and kidney beans. I also try to eat local and only what is in season, what is available to you locally is what is good for your health, and fast food isn't an option!!

49. QUESTION:
    Is it possible to have heart disease as a teen who is healthy in diet and weight?
    I've been having chest pain for months, sometimes quick shots of pain and other times minor throbbing pains that only go away after a few minutes. It's nothing horribly painful, not enough to make me cry or anything, just enough to make me say "ow" sometimes. I get them once or twice a day and not every single day. I used to feel it in my side and stomach area but that thankfully went away, now it's just around the area where my ribcage is, if that makes sense. I'm perfectly healthy.

    Does anybody know what I might have, had something similar or know if it's related to the heart? Thank you so much!

    • ANSWER:
      It is more likely to be related to the ribs or chest wall muscles (costochondritis) with the description, but you can have spells of very fast heart rates that cause symptoms as a young person. See your doctor for evaluation so they can make sure it's not a serious heart issue

50. QUESTION:
    Why is the Mediterranean diet recommend to avoid heart disease? It's loaded with cheese, pasta, milk, & eggs?
    ...not to mention butter... Is this now considered heart healthy?

    I realize they also use olive oil, wine, fruits, nuts, fish, and vegetables too.

    • ANSWER:
      I do not know that there is a single definition of a Mediterranean diet. The idea of recommending a Mediterranean diet is that those of Mediterranean descent have a lower incidence of cardiovascular disease. The use of olive oil, fish, fresh fruits, fresh vegetables, and the moderate consumption of red wine are all regarded as heart healthy. Pasta is a complex carbohydrate and does not carry the same risk as a refined carbohydrate such as sugar. Cheese and milk are healthy as long as consumption is not excessive. Eggs are not as bad as once thought and the Mediterranean diet does not emphasize eggs although they are used to make pasta. The moderate use of butter is not a health risk. There is always a problem when extrapolating a diet from one culture to another. I have said that those of Mediterranean descent have a low incidence of cardiovascular disease. This does not necessarily mean that eating the same diet by someone of non-Mediterranean descent will have the same benefits. There is genetics and life-style to take into account as well as the dietary habits of those in the Mediterranean. If I may be of further assistance please let me know. I wish you the very best of health and in all things may God bless.