Heart Healthy Diet

Heart Healthy Diet According to what we are being taught, a Heart Healthy Diet focuses on lowering your cholesterol through eating a diet low in saturated fats such as fatty red meats, eggs, etc. According to Many doctors though, eating fatty red meats may not be so bad for you, and according to others, eating eggs including the yolks, may actually be good for your heart!

Let’s face it, many people did very well on the Atkins diet. They lowered their cholesterol, triglycerides, and normalized their blood pressure. Now, not everybody did well on Atkins, so we need to come to some sort of resolution of which diet will work for you. I will present on this page a diet that contains a balance of foods that will help to increase your HDL’s (good cholesterol) while decreasing your LDL’s (bad cholesterol). There is truth to many of the popular diets, so if we combine the best principles of these diets, we can come up with a comprehensive well balanced health giving diet. The zone diet, by Dr. Barry Sears stresses a balance of protein, carbohydrates and healthy fats to be eaten at each meal. The glycemic diet recommends, complex carbs to slow down the sugar load into the bloodstream and Dr. Atkins has you eliminating all carbs including complex carbs. The truth is that everyone has to find his own balance, but if you work with basic principles, you will be able to put together your own heart healthy diet.

Dr. Miller’s Heart Healthy Diet

Breakfast: This should be a satisfying meal to last you until lunch time. (If you are hypoglycemic, you may need to eat small protein based snacks in between meals, but as your body heals, you will find that you can go for longer periods of time without eating.)

Choose between: 2-3 eggs, hard or soft boiled. You can even scramble with olive oil or coconut oil. Cheese: Non processed Swiss, cheddar or munster, or cottage Salad: Cucumbers, romaine lettuce, tomatoes, red peppers, as much as you like. 1 slice of whole wheat bread without sugar or hydrogenated oils. Herbal Tea or Green Tea.

(Please note: Coffee should be avoided. It stimulates the adrenals, can raise blood pressure and increase insulin blood levels.)

Snack: Celery, raw almonds or choice of raw nuts. Yogurt, kefir, or string cheese. 1 cup spring water, or filtered water.

Lunch: Make this a lighter meal. Vegetable soup or chicken soup. Salmon: grilled, broiled or baked or Chicken: either baked or broiled. Avoid deep fried. Sardines or canned wild salmon Steamed Vegetables or raw salad 1 slice WW bread or 1 serving of buckwheat (kasha) or quinoia with either olive oil or coconut oil. 1 cup kefir, or 1 plain yogurt, or 1 cup herbal tea.

(Note: Avoid fried foods.)

Snack: Same as above.

Dinner: A very hearty meal of mostly protein, vegetables and some carbs. Vegetable or chicken soup. Chicken, broiled or baked, (not fried or deep fried) or Salmon or other fish: baked or broiled, or grilled 1 slice WW bread or 1 serving buckwheat (kasha) or quinoia or brown rice or 1 baked potato in its skin with olive oil or coconut oil. (Note: Do not eat late at night. It’s not good to go to sleep on a full stomach. If you need, take a light snack before bedtime.) Also, you may have some fresh fruit during the day as long as you do not have elevated sugar or triglicerides.

A good heart healthy diet consists of improving your lifestyle as well as eating heart healthy foods. You must avoid smoking, drink plenty of water and do daily exercise. Exercise can bring up your HDL and lower the LDL’s.

...To Dr. Miller's Heart Healthy Diet:

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stanley miller