While I am not a doctor, dietician, or nutrition researcher, I do work hard to create heart healthy recipes that match the current recommendations from the American Heart Association and the Mayo Clinic. My eating plan can be adapted to either the DASH diet or the Mediterranean diet, the two diets most often suggested for a healthy heart.
My personal recommendation (and personal practice) is to err on the side of more fresh fruits and vegetables, less meat and other concentrated foods like complex carbs, nuts, and meats.
My Heartwise Kitchen recipes feature:
- Predominately Fresh Fruits and Vegetables
- Under 2000 mg of sodium per day. (Consult your doctor for your personal sodium daily target.)
- Instead of sodium, flavor from vinegars, lime and lemon juices, chillies, and spices.
- Low sugar consumption
- Lower fat
- Lower dairy
- Occasional meats but mostly fish
- Limited whole grains like pasta and quinoa
My focus is developing meals and recipes that provide heart-healthy, nutritious food with excellent flavor naturally.
Important Note: As with any diet changes always consult your doctor ahead of time, especially if you take medications such as the blood thinner Coumadin which can be effected by the fruits and vegetables you eat daily. Personally I have found that my Coumadin nurse is more than happy to adjust my dose over time as I add more healthy food and exercise to my daily routine. The key is to make changes slowly and to stay consistent once you reach your diet and exercise goals.