How to Eat Your Way to A Healthy Heart

How to Eat Your Way to A Healthy Heart
How to Eat Your Way to A Healthy Heart

The first step in preventing heart disease is to eat a healthy diet.

Increase your consumption of whole foods rich in plant molecules that give your body the nutrients it needs.

Here are my TOP TEN TIPS to Eat Your Way to A Healthy Heart

  1. Avoid the blood sugar imbalances that increase your risk for heart disease by eating protein with every meal, even at breakfast.
  2. Combine protein, fat, and carbohydrates in every meal.
  3. Never eat carbohydrates alone.
  4. Eliminate “white things” such as white flour and sugar.
  5. Eat high-fiber foods, ideally at least 50 grams per day. Beans, whole grains, vegetables, nuts, seeds, and fruit all contain beneficial fiber
  6. Reduce/eliminate processed junk food, including sodas, juices, and diet drinks, which impact sugar and lipid metabolism.
  7. Remove liquid sugar calories that are the biggest contributors to obesity and diabetes and heart disease.
  8. Reduce alcohol, which can increase triglycerides and fat in the liver and create blood sugar imbalances.
  9. Eat every three to four hours to keep your insulin and blood sugar normal.
  10. Try not to eat three hours before bed.



Read Your Food Labels for “added” Sugar

Reading food labels is one of the best ways to monitor your intake of added sugar. Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

  • brown sugar
  • corn sweetener
  • corn syrup
  • fruit juice concentrates
  • high-fructose corn syrup
  • honey
  • malt sugar
  • molasses
  • syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose).


Disclaimer: As a service to my readers, I provide educational content for health empowerment. No content should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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