10 Tips for Heart-Healthy Organic Eating

Recently updated statistics from the American Heart Association (AHA) reveal 80 million Americans—almost 27% of us—suffer from some form of cardiovascular disease (most frequently, high blood pressure).

Heart-healthy cooking is critical in a country that worships fast food. The good news? It’s not as difficult as some readers may think. You needn’t give up most of your favorite natural/organic foods or feel deprived.

Roger Blumenthal, MD, a professor of cardiology at The Johns Hopkins University School of Medicine and coauthor of The Betty Crocker Healthy Heart Cookbook, offers 10 tips:

  1. Get an oil change. Switch to mono- and polyunsaturated oils for eating and cooking. Canola, soybean and olive oils are heart-healthy choices.
  2. Go fish. Gradually increase fish consumption to at least twice a week, per AHA guidelines. Try new recipes to determine which ones are keepers. (Tune in tomorrow for a special recipe from the cookbook, Graham-Crusted Fish Fillets.)
  3. Color your menu. Add veggies to rice, pasta and small portions of pizza. Leave fruit on the counter for quick snacks. Add dried fruit to breakfast oatmeal. Serve fresh fruit for dessert.
  4. Greens are golden. Eat a salad with dinner. Include vegetables and legumes like cucumbers, bell peppers, broccoli and green beans.
  5. Think your drink. Drink water, herbal teas and unsweetened flavored waters.
  6. Tap the moo machine. Drink skim milk daily (adults and kids).
  7. Go with the grains. Include whole-grain cereal, bread, oatmeal, barley and brown rice in menus.
  8. Green-light some red meat. As long as your overall diet is low in saturated fat, small lean cuts of meat served with heart-friendly foods are OK occasionally.
  9. Give good fats a hand. Snack on a handful of walnuts, almonds or avocado slices. They contain monounsaturated fat, which is good for your heart.
  10. Hold the bottom line. If you really want it, you can eat it—in moderation. Small amounts of butter are OK from time to time. Serve ice cream for special occasions, but otherwise reach for yogurt.

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  • organicfoodlover  May 21, 2009 at 8:39 pm

    these are some great tips- i’ll definetly be looking for some fish receipes. I found some fruit snacks that are organic at this other blog called guffly, but do you think they are alright?

  • Pacific Wasabi  June 7, 2009 at 9:16 pm

    This article is wonderful! 10 things to do better for your diet. =) However, what about people who love spicey things, which are generally enhanced by things that are (for the most part) not good for you? Organic wasabi! Not ONLY is it delicious, it has tons of vitamis and minerals that aren’t taken out or depleted during growth time. Also, organic wasabi has been proven to help prevent certain types of cancer, as well as act as an anitbiotic in some cases. Check it out at http://www.wasabia.com/usa_wasabia/science-biomedical.php.

  • SL  October 17, 2010 at 8:24 pm

    This article is wonderful!

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  • Social Weight Loss  January 16, 2011 at 2:40 pm

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