Recommendation: Reduce saturated fat intake to no more than 10 percent of total calories.
Rationale: Saturated fat and cholesterol lead to atherosclerosis.
Notes: Avoid hydrogenated oils and animal products except cold-water fish.
Recommendation: Get plenty of fiber
Rationale: 20-35 g/day (sources include whole grains, fruits, vegetables, nuts and legumes).
Notes: Fiber helps cleanse the system, balance alkalinity and reduce blood pressure.
Always drink plenty of water when upping fiber intake.
Recommendation: Eat potassium-rich foods
Rationale: 100 mg/day (sources include dark, leafy greens, broccoli, sea vegetables, seafood, tofu, garlic and whole grains).
Notes: Potassium aids in heart contraction and normal water balance.
Stress can increase the body's need for potassium.
Recommendation: Eat omega-3 fatty acids at least 3x/week (good sources include cold-water fish and flaxseed).
Rationale: Omega-3 fats lower levels of LDL cholesterol, blood pressure and triglycerides.
Notes: Be sure to grind fresh flaxseeds before using.
Recommendation: Eat magnesium-rich foods (sources include tofu, wheat germ, broccoli, lima beans and dark, leafy greens).
Rationale: Magnesium helps dilate arteries and increase energy production within the heart.
Notes: Most processed foods are devoid of magnesium. Choosing whole foods will help restore balance.
Recommendation: Minimize alcohol consumption to no more than one glass of wine or beer/day.
Rationale: An occasional glass of alcohol can improve digestion and raise HDLs.
Notes: Alcohol should not be used as a primary preventive measure.
Recommendation: Minimize caffeine and refined sugar.
Rationale: Caffeine stimulates the central nervous system.
Notes: Studies are conflicting about caffeine's effect on heart health.
Recommendation: Reduce salt consumption to no more than 2,400 mg/day.
Rationale: High salt intake can lead to high blood pressure.
Notes: Eliminating canned and processed foods is an easy way to cut back on salt.