General Medical

Eating for Heart Health

Foods to try:

  • Coconut:  Coconut products contain fats that are associated with many health benefits (i.e., better blood lipids and improved brain function, improved immune system, etc.).  Coconut oil is great for high heat cooking. Keep to 1 to 2 tbsp.  a serving, such as the one sold by Dr. Bronner’s.
  • Meat:  Meat from animals that are fed a natural diet provides an excellent source of omega-3 fatty acids, CLA (a type of fat that’s thought to reduce heart disease and cancer risks), vitamins, and minerals. Keep to 4  ounces per serving.  
  • Eggs:  Eggs have significant vitamins and minerals, along with choline (great for brain function) and the antioxidants lutein and zeaxanthin (good for eye health).  Keep to two eggs maximum per day. Look for pasture-raised organic eggs. These also look and taste much better.
  • High-fat dairy products:  Grass-fed dairy products are an excellent source of Vitamin K, Calcium, CLA, and other nutrients.  

As we celebrate American Heart Month, remember to follow the American Heart Association’s recommendations after the 2015 dietary guidelines for Americans are released this fall.

References:

  1. http://www.health.gov/dietaryguidelines/dga2005/report/HTML/G5_History.htm
  2. http://www.westonaprice.org/soy-alert/
  3. http://www.westonaprice.org/health-topics/studies-showing-adverse-effects-of-dietary-soy-1939-2008/
  4. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
  5. http://www.ncbi.nlm.nih.gov/pubmed/19364995
  6. http://jama.jamanetwork.com/article.aspx?articleid=189529
  7. http://www.ncbi.nlm.nih.gov/pubmed/21118617
  8. http://www.ncbi.nlm.nih.gov/pubmed/18362231?dopt=Citation

Join the conversation

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  • Kevin March 5, 2015 at 5:49 am

    eating healthy and regular exercise will all contribute to keeping your heart healthy.

    Reply
  • Roz Warren February 20, 2015 at 8:19 am

    I’ve been avoiding low fat salad dressing for years. Thanks for backing me up.

    Reply
  • ellen sue spicer-jacobson February 16, 2015 at 3:06 pm

    Excellent article! I just posted the link on my website and encourage readers to read the article. The list at the end needs to posted in many places!

    Reply
  • Abigail congdon February 16, 2015 at 8:04 am

    This is thought provoking and seems sensible but, truly, full fat dairy? Is this really so? What a turn around.. I look forward to hearing more. Thanks AC

    Reply