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Heart Healthy Foods List

Heart Healthy Foods List
Heart Healthy Foods List
Heart Healthy Foods List
Understand the difference between nutrition as the body needs and the limitations of restricting intake for counting calories & just the chemical values.

Natural foods have natural carriers and CANNOT be replaced by medication, nor supplements.
Heart Healthy Foods List
Heart Healthy Foods List
There is a great distinction between the manner in which Diet is evaluated under the Western system and Indian System. We under SHARP-SUVED prefer the Indian System of evaluation as this is largely customized to the patients needs with practical basic guidelines. Moreover, we take into consideration the Constitution of the person, life style, need of energy, age, sex, and cultural habits and then decide the intake; rather than restrict food to the calorie and vitamin evaluation.

Indian foods are easily available and affordable to the local masses.

Our experience has been that most of the Diet books followed are on Western parameters where life style, available food types, climate and genetic profile of the common man is greatly different from the Indian or Asian person, and so should not be evaluated on the same basis.

In India and Asia, we are a nation of snowy mountains, fertile plains, waste deserts, costal wet lands and hot topical, all considered as one area. It is impossible to do justice on a generalized manner throughout the country.

Having stated this, it is important to note one fact. Nature has provided a very balanced variety of foods/ plants and animals that will nurture the body and help maintain balanced health and overcome disease in every region of the world.
Also Read - STRESS

Diet should depend on the following factors:
Heart Healthy Foods List
Heart Healthy Foods List
State of body, health: We have lean people, stocky built people who will never fit into rigid body-mass ranges. Instead, if we can open our minds to the family traits, culture, age and sex, we will be able to classify in a better manner who is overweight or under weight.
Time of disease evaluation; (before symptoms of disease; after confirmation of disease etc.) pathological reports give a guideline to the extent of the disease and these reports along with age, life style, need of patient should be customized for maximum effect.
 When we state that we do not fall sick in one day, it is understood that the body will try to balance metabolic disturbances with production of certain enzymes, hormones, natural antioxidants etc to rebalance the health of the body.
For example, under stress, certain hormones cause increase in blood pressure. When the incidences of High Blood Pressure keep repeating, the person cannot ignore the symptoms and investigations will declare him/her to suffer from High BP and medication will be prescribed. It is possible to support the body with specific food guidelines that will balance the BP as well as wash out the free radicals created by the excessive hormone the body produces.

Genetic makeup, cultural tradition (food habits that will decide digestion habits) for example; persons living in the coastal regions have fish and rice as a regular part of their diet. Recommending wheat, corn, root vegetables will strain their digestion and do more harm than help in spite of the nutritive contents of these foods. Heavy rice eaters of the South balance their intake with coconut oil and tamarind that will balance the carbohydrate. Tamarind in these proportions will result in acute acidity for someone in the plains like in Haryana or Punjab.
For Heart Diseases, there are some food types that will reduce the burden of disease. At the same time, there are some food types that will harm the body irrespective of the depth of disease, his/her genetic makeup , age or region from where the person comes.

Heart Healthy Foods List
Heart Healthy Foods List

If we can reduce free radicals using high ORAC (Oxygen Radical Absorbance Capacity) foods or supplements then this issue is best addressed naturally.

We wish to use a word of caution here: while using foods and nutrition to rebalance the body, it is of utter importance to choose those food types that match the body constitution. Secondly, even if any kind of food is available in the market on demand now-a-days, we have to respect nature, and use those foods that our body is naturally tuned to digest. That is, only choose local foods (vegetables, fruits, grain etc). It is a logical statement that exotic fruits and vegetables are great for fashion, but the body which is grown from local soils, is best nurtured by the products of the local soil.

AVOID THESE FOODS: Heart disease, especially atherosclerosis, plaque deposition, rigidity in vascular status is worsened by the following foods and these should be avoided; or to be stopped altogether depending on the severity of the condition:
Heart Healthy Foods List

Foods containing higher proportions of cholesterol like yolk of the egg, meat preparations and saturated fats as found in buffalo ghee, butter and cream products.
Foods containing large portions of spices, chillie.
Fried foods.
Salt and Salty foods
Sweet or direct sugar based foods
Long preserved foods like pickles
Canned, frozen, bottled and foods with any grade of preservatives, food colorants, flavors, taste enhancers as all of these create oxidative food byproducts that react as blood toxins in larger proportions.
Sometimes it is not the content, but the volume of food eaten that becomes a risk to good health. It is said that if we make it a habit to eat 3 morsels LESS than the feeling of food satiation, we will remain healthy

Nutrition guidelines to help you plan your food intakes better
ORAC guidelines (foods that possess Anti oxidant capability to fight disease with their inherent property ) allows us to choose form foods that will help the body naturally dissolve the toxins, nurture and support body tissue and bring back good health in 99% of persons...

Heart Healthy Foods List
Heart Healthy Foods List

The heart is an indication of life itself.

A lot of research has been done regarding the ORAC value of different foods. Some of the results are given below. You will notice, that most of the names are not local (Indian) origin. So, we have given an additional list of foods, the reference of which has been taken from Ayurveda.

Here, we are not able to give the scientific calculated ORAC values, but Ayurveda has clearly stated their value for high anti oxidative effects.

Top-Scoring Fruits & Vegetables ORAC units per 100 grams (about 3 ? ounces)

Fruits & Vegetables :-  Prunes 5770, Kale 1770, Raisins 2830, Spinach 1260, Blueberries 2400, Brussels sprouts 980, Blackberries 2036, Alfalfa sprouts 930,Strawberries 1540, Broccoli flowers 890,  Raspberries 1220, Beets 840, Plums 949, Red bell pepper 710, Oranges 750, Onion 450 ,Red grapes 739, Corn 400,Cherries 670, Eggplant 390, Kiwi fruit 602, Grapefruit pink 483 .

According to Ayurvedic and Naturopathy studies, best anti-oxidative vegetables and fruits available in India and the South East Asian region are as follows:

Ash gourd (Kohala), Sweet gourd (doodhi), cucumber, spinach, Bitter gourd (karela), Amala (is also amongst the most powerful nutritional fruit), Grapes.

Food that add to the effect of metabolic balancing and that are curative in nature are Haldi or Turmeric, Pomegranate, Tulsi or Holy basil, Sadaphuli, wheat grass, garlic etc.

We have used a studied combination of very high anti oxidative value vegetables in dehydrated form as a part of nutrient supplements under SHARP, fortified with herbal powders; that are recommended to powerfully combat the weakness produces with heart disease.

These foods are chosen to match the Indian or Asian cultural habits as well as ease of availability.

AVOID THESE FOODS: Heart disease, especially atherosclerosis, plaque deposition, rigidity in vascular status is worsened by the following foods and these should be avoided; or to be stopped altogether depending on the severity of the condition:
Heart Healthy Foods List
Heart Healthy Foods List

Foods containing higher proportions of cholesterol like yolk of the egg, meat preparations and saturated fats as found in buffalo ghee, butter and cream products.
Foods containing large portions of spices, chillie.
Fried foods.
Salt and Salty foods
Sweet or direct sugar based foods
Long preserved foods like pickles
Canned, frozen, bottled and foods with any grade of preservatives, food colorants, flavors, taste enhancers as all of these create oxidative food byproducts that react as blood toxins in larger proportions.
Sometimes it is not the content, but the volume of food eaten that becomes a risk to good health. It is said that if we make it a habit to eat 3 morsels LESS than the feeling of food satiation, we will remain healthy.


Foods that will help reduce the burden of Heart Disease:

The following list will help in reducing the burden of those factors that lead to atherosclerosis. Irrespective of the constitution, age and depth of problem, these foods have very high anti-oxidative values, are alkaline in nature and will give good energy to the patient/consumer.

Pomegranate: pomegranate juice is known to reduce the soft plaque in blood vessels.

Apples: are known to reduce acidity. They act as natural lymphatic drainage assistants.

Almonds : rich in vitamin E oils, and a natural supporter to the ‘good’ lipids or fats in the body. Almonds boost the brain function which is important in the internal recovery system, nervous system, skin and overall rejuvenation with specific micro nutrients.

Ash Gourd (Kohala) and Bottle gourd or Doodhi: Gourd has high fiber, is alkaline in nature and so a direct detoxification agent.

 Doodhi alone is not very effective, but in combination with Haldi, Pudina and coriander, it has medicinal values.

Coriander (Dhaniya leaves), Mint (Pudina) and Spinach (palak): natural cosmic energy is brought down with the process of photosynthesis with the green elements in plants..

Flax seeds: or linseed oil is another seed that promotes the balance of the lipids.

Oils: Indian and Asian cooking is oil based. We cook our vegetables and pulses in oil base which makes oil a very important ingredient consumed. Oils are directly related to the levels of lipids. Each kind of oil-seed has specific functions that will influence other metabolic activities of the body.

It has been shown that taking high fiber vegetarian diet including sprouts of oat bran, soybeans, grain, whole grains, fresh fruits and vegetables reduces heart attacks and angina.

Heart Healthy Drinks :-

Is wine good for heart ????
Heart Healthy Foods List
Heart Healthy Foods List

Wine is made from fermented grapes and select fruit and spices. We know that grape extract is a powerful anti-oxidant. The juices are processed and many Ayurvedic medications are processed are cured (fermented) in the same manner. The alcohol content of wine verses hard drinks (whiskey, rum, brandy etc) is relatively low and more important is the fruit extract that the alcohol carries into the blood stream that is of medicinal value. If we look at it in purely medicinal point of view, the grape extract is carried into the blood, along with many other spice and seed ingredients, straight into the blood by the agent that will dissolve immediately, relax the nervous system, stimulate the muscular system and aid the juices that digest food (convert food into nutrition).

Up to here, we can appreciate the medicinal value of wine. Man is a creature of obsessions and greed, and because of the intoxicating effect of wine, the intake is not monitored and controlled.
Heart Healthy Foods List.

Diet Chart for Heart Patients : -
CONTENTS OF SOME COMMON FOOD
Quantity per 100 gms of edible portion
C = Carbohydrate; P = Proteins;            F = Fats.

Name
Moisture
C
P
F
Cal
Fiber
1.  Rice
13.7
78
7
0.5
345
0.2
2.  Wheat (flour)
12.2
69
12
1.7
341
1.9
3. Bengal Gram (whole)
10
61
17
5.3
360
3.9
4.  Moth Beans
10.8
57
24
1.1
330
4.5
5.  Soya Beans
8.1
21
43
20
432
3.7
6.  Gr. Gram
10.4
57
24
1.3
334
4.1
7.  Pea Green
73
16
7.2
0.1
93
4.0
8.  Gr. Leafy Veg.
90
7-9
2-4
0.7
30-80
1-2
9.  Potato
75
23
1.6
0.1
97
0.4
10.  Carrots
86
11
1
0.2
48
1.2
11.  Radish
94
3.4
0.7
0.1
17
3.4
12.  Sweat Potato
69
28
1.2
0.3
120
0.8
13.  Apple
84.6
13.4
0.2
0.5
59
1.0
14.  Cucumber
97
2.5
0.4
0.1
13
0.4
15.  Tomato
93
3.6
1.9
0.1
23
0.7
16.  Banana
70
27.2
1.2
0.3
116
0.4
17.  Guava
82
11.2
0.9
0.3
51
5.2
18.  Grapes
79
16.5
0.5
0.3
71
3
19.  Lemon
85
11
1
1
57
2
20.  Mousambi
88
9.3
1
0.3
43
0.5
21.  Water Melon
96
3
0.2
0.2
16
0.2
22.  Musk Melon
95
4
0.3
0.2
17
0.4
23.  Mutton
71.5
--
18.5
13.3
200
--
24.  Chicken 
72
--
26
1
109
--
25.  Cow Milk
88
4.4
3.2
4.1
67
--
26.  Skimmed Milk
92
5
3
0.1
29
--
27.  Ghee, Oil
--
--
--
100
900
--
28.  Sugar
0.4
100
0.1
--
400
--
29.  Honey
21
80
0.3
--
320
--
30. Egg- white (33 gm)
88
0.4
3.4
--
16
--

When in doubt of what to eat and what will support health, following table will give additional guidelines:
Heart Healthy Diet Plan :-
FOOD  ITEMS TO BE AVOIDED by heart patients:
1.                                            Milk (full cream) and Milk products
2.                                            Skimmed Milk (Bina vasa ka Doodh) – beyond 200 ml per day.
3.                                            Cheese and Butter
4.                                            Butter Milk (Lassi) beyond 200 ml of milk (skimmed)
5.                                            All kinds of Non-vegetarian items
6.                                            Nuts and Dry fruits
7.                                            Sweets (Mithai)
8.                                            Oil (All types of oils)
9.                                            Cold drinks (Sheetal Pay)

Foods for digestive system :-
MODERATELY  RESTRICTED 
1.                                            Brown bread and white bread (double roti)
2.                                            Rice (Chawal)
3.                                            Vermicelli (Sewai)
4.                                            Bajra (Bajra)
5.                                            Jowar
6.                                            Maize (Makka)
7.                                            Peas (Dry) (Matar Sukha)
8.                                            Potato, Sweet Potato (Shakarkandi), Arvi
9.                                            Jaggery (Gur)
10.                                         Cane Sugar (Chini)
11.                                         Banana (Ripe) (Kela)
12.                                         Mango.

CAN BE  CONSUMED  FREELY

·                     Rice puffed (Murmura)
·                     Carrot Leaves (Gajar Saag)
·                     Rice flakes (Chiwra)
·                     Radish Leaves (Muli ka sag)
·                     Drumstick (Saijan)

·                     Bengal Gram (Whole)(Chana)
·                     Fenugreek (Methi Saag)
·                     Black Gram, Dal (Urad Dal)
·                     Lettuce (Salad leaves)
·                     Cow Pea (Lobia)
·                     Mint (Pudina)
·                     Green Gram (Moong)

·                     Green Gram Dal
·                     (Moong ki Dal)
·                     Yam, ordinary (Jimikand)
·                     Horse Gram, whole (Kulthi)
·                     Carrot (Gajar)
·                     Lentil (Massor)
·                     Onion  (Pyaj)
·                     Moth Beans (Moth)
·                     White Radish (Safed Mooli)
·                     Green Peas (Matar)
·                     Garlic
·                     Rajmah (Rajmah)
·                     Ginger
·                     Soyabean (Bhatmas)
·                     Beans (Sem)
·                     Spinach (Palak)
·                     French Beans (Bakla)
·                     Radish Leaves
·                     (Mooli ka Sag)
·                     Lotus stem (Dry) (Kamal Gatta)
·                     Cabbage (Patta Gobhi)
·                     Parwar (Parwal)
·                     Amaranth (Cholai Sag)
·                     Pumpkin (Kaddu)
·                     Lady-finger (Bhindi)

·                     Tinda (Tinda)
·                     Papaya (Ripe) (Papita)
·                     Tomato (Tamatar)
·                     Pine Apple (Ananas)
·                     Bottle Guard (Ghia)
·                     Tomato Ripe
·                     Turai
·                     Musk Melon (Kharbooza)
·                     Cucumber (Kheera)
·                     Jambu Fruit (Jamun)
·                     Capsicum (Simla Mirch)
·                     Raw Mango
·                     Kakri
·                     Plum (Aloo bukhara)
·                     Mushrooms
·                     Amla
Fruits
·                     Peaches (Nashpati)
·                     Apple (Seb)
·                      
·                     Guava (Amrood)
·                      
·                     Lemon (Nimbu)
·                      
·                     Mousami
·                      
·                     Orange (Santra)
·                      

CHOLESTEROL  CONTENT  OF  FOOD :

FOOD
QUANTITY (g)
HOUSEHOLD MEASURES
CHOLESTEROL CONTENT (mg)
Meat & its products
Yellow of eggs
Chicken (Broiler)
Mutton (Goat)
(Medium Fat/Lean)
Liver
Kidney
Brain
Pork
Oysters
Shrimps
Crab
Pork ribs
Lamb
Milk & Products
Whole Milk
Sk. Milk
Cream
Butter
Cheese
Plain Ice-cream
Animal Fat

100 g
100 g
100 g

100 g
100 g
100 g
100 g
100 g
100 g
100 g
100 g
100 g
100 ml
100 ml
100 ml
100 g
100 g
100 g
100 g

2
1 portion
3-4 pieces
4-6 pieces
1 pieces
7 Tbsp
1 slice
1 portion
1 portion
1 portion
Two
1 portion
1 small cup
1 small cup
1 small cup
1 small cup
4 slices
1 small cup
1 small cup

420
60
65
300
150
250
70
230-470
150
145
105
70
11
2.4
100
240
16
375
90

Heart Healthy Foods List
Heart Healthy Foods List Heart Healthy Foods List Reviewed by Asrog on August 28, 2019 Rating: 5

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