Top 5 Food Categories for Your Heart By Dr. Steven Masley
There are five new food categories that will tune up your heat, energy, waistline, and sex life. These are items I want you to add and enjoy daily. So look for them when shopping.
#1. Fiber – Satisfies hunger, is nutrient loaded, detoxifies, prevents constipation, promotes weight loss, improves blood sugar and cholesterol profiles, and slows aging. Your goal is to reach at least 30 and up to 50 grams of fiber daily. As flour increases blood sugar levels, aim to get your fiber from whole foods.
Fruit – blueberries, raspberries, strawberries, blackberries, orange, grapefruit, apple, pear, cherries.
Beans – lentils, kidney beans, black beans, organic soy (soy nuts), edamame, pinto beans, cannellini beans.
Nuts – walnuts, almonds, filberts, pecans, pistachios.
Vegetables – artichoke, asparagus, avocado, beets, broccoli, cabbage, carrots, cauliflower, celery, kale, okra, pepper, spinach, sweet potatoes, tomato.
Grains – Avoid grains ground into flour, rather choose whole grains, but don’t exceed one cup per serving of grains at a meal. (serving = 1 cup cooked): oats, quinoa, brown rice, wild rice.
Should you avoid Gluten? 20% of the population is gluten (wheat, barley, rye), intolerant, ask your medical provider if you should try a gluten free eating plan.
#2. Health Fat – Helps improve circulation, brain function, artery function. Studies have shown eating nuts and using extra virgin olive oil decreases cardiovascular disease without gaining weight.
Extra Virgin Olive Oil, Walnut Oil, Avocado Oil, Seafood ( see options below), 70%+ Dark Chocolate.
#3. Lean Protein – Helps build muscle, increases calorie burn to lose fat, helps you feel satisfied to reduce hunger.
Seafood – wild salmon, sardines, scallops, shrimp, lobster, clams, oysters, flounder, tilapia, catfish, trout.
Poultry/Eggs – organic, free range chicken, turkey, fowl.
Beef/Pork – organic, free range: select sirloin or tenderloin cuts.
#4. Beneficial Beverages – Helps hydrate: packed with nutrients, antioxidant. 1 -2 cups of coffee is ok, but tea is better for you. If you drink alcohol, limit to only one serving per day.
Water – Choose pure water from reverse osmosis, whenever feasible, avoid plastic bottles choosing glass instead.
Green or Black Tea – unsweetened.
Black Coffee – unsweetened; Herbal Teas – unsweetened.
Milk – Organic; almond, soy, or fat free cow’s milk.
Red wine – (1 serving per day); or have a red/blueberry smoothie.
#5. Fabulous Flavors – Helps provide healthy nutrients that are good for the brain, digestion, heart and liver. They increase metabolism, sow aging, and decrease inflammation.
Fresh Herbs – (grow in pots if you can) basil, parsley, mint, rosemary, thyme, oregano.
Bulbs/Roots – garlic, onion, ginger, turmeric, leeks.
Spices and Dried herbs – Italian herbs, Fine herbs, dill, paprika, cayenne, cinnamon, cloves, mustard, nutmeg
70%+Dark Chocolate
