Food and Nutrition Blogs

Some experts say a low-fat, vegetarian diet can cure heart disease, but I still prefer the Pan-Asian Mediterranean diet which combines 80% vegetarian foods and 20% meat. Here's why.

L-carnitine is still a winner. If anything from the earlier negative study is confirmed, I believe it will link gut bacteria with the overconsumption of meat that contains unnatural hormones, insecticides, and pesticides.

What’s on your dinner menu for tonight? I suggest trying Spelt Pasta with Asparagus and Tomatoes. Not only is it delicious, it contains four of my top “super foods”: asparagus, tomatoes, olive oil, and garlic...

Despite what you’ve heard, saturated fat is actually good for you. It helps raise good cholesterol levels. So, go ahead and have a little fat for a healthier heart.

Despite what most think, sugar is the biggest threat to your heart. It contributes to the inflammation and weight gain that can lead to heart disease. If you are worried about your heart health, try these sugar-cutting tactics.

The next time you sit down to a breakfast of fluffy pancakes, consider the health benefits of real maple syrup. The golden sweet liquid contains cancer-fighting properties and more. Find out more about the good stuff in this good stuff.

Recent headlines questioning the nutritional value of organic foods may have you wondering whether or not to go organic. Stop wondering and do it. Nutritional content isn't the only reason to go organic. Find out why.
 

Chocolate is so good, and more studies show that it's good for your heart. In fact, chocolate can prevent strokes in men. Get more on why chocolate is so good and good for you.
 

Brightly colored veggies get more attention than pale cauliflower, but it is packed with just as many health benefits like cancer protection and a good dose of vitamin C. Find out what else this super food can do.
 

Is there a difference between crispy and crusted? Not really. Both food preparation styles should be avoided for your heart's sake. Find out what you should order instead.
 

Make this a heart healthy Fourth of July. Before you bite into that burger, consider these heart-smart strategies for a healthier holiday celebration.
 

Adding seasoning to your food does more than add flavor. The right seasonings can reduce inflammation, balance your metabolism and give you an antioxidant boost. See which 10 heart healthy seasonings you should have in your kitchen right now.
 

Do you have age spots? Those large freckels or brown spots are the result of free radical damage to skin cells. The good news is that by eating the right foods you can minimize sun damage. Here's how.

If there’s a single food that generates more question, and controversy, than any other food it’s soy. Positive, negative, and inconclusive scientific studies abound, and the picture is murky at best. Here's what you need to know.

When you're feeling stressed or blue, some foods just make you feel better. But they aren't all good for you. Discover the healthiest foods for boosting your mood.

Skip the burger and the heaping helping of potato salad at this year's Memorial Day cookout. Make the festivities heart healthy with these easy and tasty changes to the menu.
 

Headed to the grocery store? Rethink your grocery list and add these 10 items to your cart for optimal heart health.

It’s been all over the news. A study review published in the Archives of Internal Medicine found that taking fish oil did not prevent heart attack or stroke survivors from having another cardiac event. That's not true, here's why.

Many people don’t realize is that grilling can be hazardous to your health. The first step to better grilling is to not use charcoal, which can release carcinogenic agents into your food.

While homegrown foods can be extremely healthy, if you live in an older home you need to use caution.

Learn the eating habits that will keep your body slim and your heart strong.

The Dateline report raised questions about the quality and safety standards in the dietary supplement industry. This is something that concerns me as well. 

I’ve always loved olive oil—the way it smells and tastes, and the way it adds texture and depth to just about any dish. It’s also incredibly heart-healthy, helping to prevent heart disease, lowering blood pressure, and reducing inflammation.

Many people shun coconut oil because it’s high in saturated fat. But coconut oil is also the least vulnerable oil to oxidative stress and free radical formation, and is probably the safest oil to use in all types of cooking.

Many people ask their other doctors about the supplements and often, receive negative or indifferent answers such as “they may cause harm,” or “there’s no science.” Here's how to respond if it happens to you.

Vitamin C can help to delay the onset of cataracts by 10 years, and it help to promote immune, bone, and joint health. But perhaps most importantly, vitamin C supports your heart.

There are 12 food groups that can make a real difference in your heart health—and not a single one comes with food dyes or preservatives, or comes packaged in a box.

I can’t tell you how many CoQ10 products didn’t have anywhere near the strength that the label stated. So, what can you do to ensure you’re getting high-quality CoQ10, or any supplement for that matter? 

Many doctors, including cardiologists, are still in the dark about the heart-protective powers of niacin. But here’s what your doctor should be telling you about it.

Check out Dr. Sinatra's top 5 snack picks for game time or any time.

High heat from an open flame creates highly carcinogenic compounds that are similar to the oxidized cholesterol found in your bloodstream, as well compounds that have been found to increase your risk of several of the most common kinds of cancer.

Enjoy the many health benefits that come with incorporating omega-3s into your diet.

Here are 3 holiday foods you can enjoy guilt-free...

Most Americans are getting too little vitamin D, not too much. Here's why this vitamin is so important for your heart health...

Onions are a powerful food for keeping your heart healthy. Here's how they do that...

When food shopping, here's what you need to watch out for on food labels.

If coenzyme Q10 was a drug, pharmaceutical companies would be fighting over the patent. Here's why this is so great for your heart.

New research showing that mercury in fish is not a significant contributor to heart disease is encouraging, but Dr. Sinatra continues to advise caution when it comes to certain species.

Dr. Sinatra provides insight and perspective on faulty research that questions the value of nutritional supplements.

For years eggs got a bad rap from many doctors. The truth is, eggs ae an excellent protein-rich choice for breakfast, or for any meal. Learn more...

We all know an apple a day can keep the doctor away, but other fruits including pears have been found to reduce the risk of stroke. Find out more...

If you’ve struggle with statin side effects—and you know I don’t recommend them unless you are a man over fifty with known heart disease—you may want to add avocados to your diet.

Apples are not only a healthy, delicious food they’re loaded with phytonutrients and fiber, which have been shown in studies to help lower blood cholesterol. Here are some of my favorite ways to enjoy them.

Get Dr. Sinatra's views on the book The China Study.

Many of you may recall that I’ve long advocated dark chocolate, eaten in moderation of course. Now, two new studies have cited even more chocolate-specific health perks for your heart.

Discover how important B vitamins are for your heart health.

I thought I knew all there was to know about fruits, but this summer I learned of a refreshing summertime drink that’s rich in all the right stuff with a fruit I had underestimated: watermelon.

We’re literally snacking our way to obesity, poor heart health, and diabetes. But here are five delicious and heart-healthy snacks you can enjoy without the guilt.

Dr. Sinatra weighs in on marine-based omega-3 fish oil.

It’s not just the amount of salt you’re eating that’s detrimental to your blood pressure—it’s also the ratio of sodium to potassium in your diet. Here's what that means for you.

A reader wrote and asked, “I’m diabetic and have to stay away from sugar. What’s the scoop on artificial sweeteners?” My answer is that the scoop is negative.

Many people hear the bad press about HFCS, but they don’t know exactly what’s so evil about it. Here's why it's public enemy number one.

There are several foods that you should avoid most of the time because they can wreak havoc on both your heart and your health in general. Here they are.

Study participants who skipped breakfast in childhood and continued that habit into adulthood were well on their way to developing cardiovascular disease by the time they were in their late twenties.

On holidays like the Fourth of July, it’s easy to focus on the meats you’ll be putting on the grill. But you want to balance that out with a healthy serving of vegetables.

These days many of us live in a nutritional depression, brought about by nutrient-poor and calorie-rich processed foods, and also by the depletion of minerals in our soil. 

Some people think I have someone do my grocery shopping for me, but nothing could be farther from the truth. Even my wife Jan (who knows my guidelines) gets the same instructions repeated before she selects foods for our kitchen, and the same predictable quiz when I come through to check her choices.

Even though this Memorial Day we will be at our daughter’s wedding, my wife Jan and I love this kickoff-for-summer weekend. 

Spinach is an excellent source of calcium, which not only contributes to bone and tooth health, but also helps maintain healthy blood pressure. 

As you get ready to pull out the grill, you want to make sure what you’re cooking up is safe for your heart.

You’ve all heard it: diet sodas are bad news. Now, as we’re heading into the hotter days of summer, I encourage you to add sports drinks and sweet teas to the “don’t drink it list”…

Folks are always curious about how I pull off good cardiovascular nutrition at home.  Many times, I search for what looks good in the store for inspiration.  

I wanted to share some interesting news from a presentation I just made at the ExpoWest conference.  Humans and horses have a lot in common!  Both need CoQ10 and other heart nutrients.

It's amazing how many nutrients are packed into a single glove of garlic: 33 sulfur compounds, 17 amino acids, antioxidants such as germanium and selenium, and multiple vitamins and minerals.

For years, I've been informing people that eating healthy fish and fish oils has overwhelming health benefits.

Fish is a wonderful source of protein and heart-healthy omega-3 fatty acids. But…

The world’s oceans contain enormous quantities of mercury and other contaminants, making fish our primary source of environmental exposure to mercury. 

I have followed the research on fish as a cardio-protective and anti-aging agent for 30 years, and it is a cornerstone of my eating plan for optimal health.

Iron is necessary throughout life for stimulating the production of hemoglobin, the red blood cell pigment that carries oxygen to our cells. However, research indicates that iron overload, or hemachromatosis, can actually increase your risk for cardiovascular problems.

According to a recent paper presented at the American Heart Association’s International Stroke Conference, drinking diet soda can increase your risk of heart attack and stroke.

At times when my travel schedule is hectic that I don’t have time to eat a healthy meal, I go to the nearest health food store and buy some nuts. 

Docosahexaenoic acid (DHA), a component of the omega-3 fatty acids found in fish oil and algae, can literally get inside cardiac cells and calm the heart or decrease arrhythmia potential. This is probably why DHA, if taken regularly, helps prevent sudden cardiac death. 

British researchers have demonstrated that chocolate contains mind-altering chemicals that can actually stimulate your central nervous system and "make you feel young and in love."

There I was in a very unusual spot to be watching morning television: the dental chair. But drifting back with my mouth literally too full to speak, I heard the sound of another familiar voice chatting away with Kelly Ripa about food allergies—Suzanne Somers.

Every year, people make resolutions to get healthier, lose weight, and generally clean up their acts. And one of the keys to accomplishing all three of those goals is detoxificaiton.

We are all familiar with the old adage about an apple a day keeping the doctor away. And while the apple was a suggested culprit in Biblical lore since Adam and Eve, it eventually was assigned to more positive legends, like proving marksmanship for William Tell or supporting the theory of gravity for Sir Isaac Newton.

Good cardiovascular nutrition can help keep your heart healthy for years to come. Here are a few of my tried-and-true heart-healthy tips.

Hawthorn berry (Crataegus monogyna) is an herb I use frequently in my cardiology practice, as do many other smart doctors and holistic health practitioners. 

The first step in your action plan for treating cardiovascular problems is to live a lifestyle free of the heart risk factors that increase the likelihood that you’ll be affected. 

While too much sugar is never a good thing, chocolate has some cardio-protective benefits.

The largest vessel to emerge from the left ventricle is your aorta, and it has two major arteries—the carotids, which branch and send blood directly to the brain. That's why, when dealing with any arrest of the heartbeat, we know that the brain is the first body organ to feel the pinch in blood flow.

The cardio-protective effect from red wine gives rise to a phenomenon known as the "French Paradox."

Two heart-healty ways to use leftover turkey.

There are two vitamin Ks: K1 and K2. Both vitamins are important to bone and cardiovascular health, but vitamin K2 is the more beneficial of the two vitamins.

Some bioflavonoids are so beneficials that they have earned the elite status of universal antioxidant.

Discover the cardio-protective value of fish oil.

Magnesium is essential to healthy heart function, yet low magnsium is a severely underdiagnosed condition.

Beta carotene is an extremely important player in helping you to avoid cardiovascular problems.  In fact, more than 200 studies have confirmed the cardiovascular beneficial effects of foods rich in flavonoids, carotenoids, and other antioxidants.

Niacin occupies a central role in my supplement arsenal against arterial disease. That’s because it lowers smaller LDL cholesterol particles but, more importantly, it superbly raises larger HDL particles and also helps you to maintain a low triglycerides level.  Niacin also helps your body to manage the very dangerous cholesterol component, Lp(a).

Beta carotene is an extremely important player in promoting heart health and in managing heart risk factors. More than 200 studies have confirmed that any good cardiovascular nutrition plan should include foods rich in flavonoids, carotenoids, and other antioxidants.

Alpha lipoic acid (also called lipoic acid) is considered a universal antioxidant because of its ability to conserve other important antioxidants such as vitamins C and E and CoQ10.

As bad as regular cane sugar is, the real enemy is high fructose corn syrup.

The true culprit behind heart disease int he U.S. is sugar and other sweeteners.

Trans fats are the man-made, partially hydrogenated fats that food manufacturers use to prolong shelf life in approximately 75 percent of the food in the standard American diet. These killer fats poison your body, and I warn all of my patients, especially those with heart risk factors, to avoid them.

Cayenne pepper has long been used as an herbal medication known for it ability to help with cardiovascular problems and joint pain.

Garlic is a fabulous anti-inflammatory and antimicrobial agent with a long history in folk medicine. It is an excellent natural blood thinner, which makes it vital for people who are trying to improve poor blood circulation or prevent blood clots. It’s so effective that I often instruct some patients to go light on garlic—as well as ginger—if they are on a pharmaceutical blood thinner like Coumadin.

Ginger is a potent blood thinner, which means it can help prevent blood clots.

Tumeric's yellow color comes from curcumin—a powerful antioxidant and anti-inflammatory compound that’s been found to reduce the excess platelet aggregation that occurs in sticky, clot-forming blood. Curcumin also helps keep NF-kappa B, a protein complex involved in the body’s inflammatory reactions, in check.

I reviewed research findings that green tea protects against heart disease, and I've been a staunch green tea drinker ever since.

Not only do onions taste great, but they can also help you steer clear of cardiovascular problems!

Animal and human studies suggest that the antioxidants in green tea reduce your heart health risks by helping to prevent plaque rupture and by helping to maintain healthy blood pressure.

Many fruits and nuts are excellent cardiovascular nutrition.

The most remarkable aspect of the Mediterranean diet is that it allows you to combine the right proportions of protein, carbohydrates, and fat in each meal in order to prevent an excessive insulin release.

Everyone with cardiovascular problems should seriously consider eating a Mediterranean style diet.

Discover why Dr. Sinatra no longer recommends that patients with cardiovascular problems abide by the American Heart Association guidelines for eating.

Dr. Sinatra attends the Longevity Now Conference.

Instead of an occasional juice meal to detox, Dr. Sinatra and I have made juicing a regular breakfast ritual.

Be aware of the heart health dangers associated with salt consumption.

Nutritional solutions can help treat the various faces of heart disease.

The dangers of excess refined carbohydrate and sugar consumption are downright endemic in our society. Sugar causes a myriad of health concerns from obesity and diabetes to high blood pressure levels and cardiovascular problems. Excess sugar is even a major culprit in anxiety, depression, fatigue, and pain.

Author Amelia Saltsman is a well-known journalist and television personality in the Santa Monica area who has put together a great resource you may want to know about. Though she doesn’t discuss how to avoid genetically modified produce, she does help the novice navigate the market and plan ahead. 

Phosphates in drinks can accelerate aging.

It’s a well-known fact that obesity is on a steady rise in U.S. since the introduction of high fructose corn syrup to our foods. Look for high fructose corn syrup on the your labels—some foods you may not even suspect have sugar in them!—and you may be amazed at how much sugar you are actually getting in your diet.

Rosemary helps to prevent the buildup of toxic carcinogens in the meats and even contains compounds that prevent skin cancers. It’s also a great antioxidant.

If you reside in an older home that was ever painted with lead paint—even if those painted wood, shingles, trim, stucco, brick, or what-have-you was covered over with some kind of siding—never plant any edibles in beds next to the house.

Eating fruits and vegetables from a local farm stand can add color, texture, nutrition, and healing perks to your summer meals.

Limit salt consumption for heart health.

How to grill foods without increasing their carcinogenic potential too much.

Fish and fish oil for a cornerstone of a good cardiovascular diet. Here is a recipe for grilled Mediterranean halibut.

Turmeric has been Dr. Sinatra’s number one cardiovascular nutrition spice for years.

Drinking green tea regularly can help lower the risk of heart attack because it decreases inflammation.

When considering targeted nutritional supplements for lowering blood pressure naturally, there’s no room for a “one size fits all” mentality.

Insulin resistance, a precursor to type 2 diabetes, can lead to weight gain and high blood pressure levels. You can combat insulin resistance by adhering to healthy cardiovascular nutrition and getting support from the right nutri­tional supplements.

If you suffer with cardiovascular problems or suffer from chronic hypertension, you should know about hawthorn and garlic.

There are natural ways to lower blood pressure. They involve good cardiovascular nutrition, as well as simple lifestyle modifications and targeted supplementation. Lowering blood pressure naturally is possible, but it takes commitment and the willingness to make some changes.

Diets high in added sugars raise the levels of blood fats and increase cardiovascular disease risk.

Here are some delicious PAMM diet salad recipes.

While the restaurant is real, it’s also a real reminder that diet is a major and controllable heart risk factor. 

You may have heard of polyphenols, flavonoids, flavones, Pycnogenol (pine bark), grapeseed, catechins, tannins, quercetin and flavonol. You’ve also probably heard about the benefits of red wine, green tea, and grape juice. All are in the family of oligomeric proanthocyanidins (OPCs), which are really the cream of the crop.

Being deficient in vitamin D, as well as phosphate, appear to limit our body’s ability to absorb the calcium we are taking. 

Resveratrol, commonly found in grapes and other plants, is being studied for its antioxidant properties and its ability to minimize cardiovascular problems. That’s why I encourage my patients to drink grape juice and red wine, both of which are made with grapes (in moderation, of course). You can also get resveratrol in supplement form. I recommend 2–5 mg of resveratrol daily. I also encourage my patients to drink flavonoid-rich green tea.

Not only has recent research muddied the water in terms of how much and what kind of calcium we should be taking, it suggests that other elements—like vitamin D and vitamin K2—are more important.

Resveratrol, commonly found in grapes and other plants, is being studied for its antioxidant properties and its ability to minimize cardiovascular problems. That’s why I encourage my patients to drink grape juice and red wine, both of which are made with grapes (in moderation, of course). You can also get resveratrol in supplement form. I recommend 2–5 mg of resveratrol daily. I also encourage my patients to drink flavonoid-rich green tea.

Not only has recent research muddied the water in terms of how much and what kind of calcium we should be taking, it suggests that other elements—like vitamin D and vitamin K2—are more important.

Resveratrol, commonly found in grapes and other plants, is being studied for its antioxidant properties and its ability to minimize cardiovascular problems. That’s why I encourage my patients to drink grape juice and red wine, both of which are made with grapes (in moderation, of course). You can also get resveratrol in supplement form. I recommend 2–5 mg of resveratrol daily. I also encourage my patients to drink flavonoid-rich green tea.

If you’ve read any of the reports about healthy heart nutrition, you may have read about the benefits of drinking red wine. But a healthier and less expensive way to protect yourself from cardiovascular problems and to support your eyes can be found in a carotenoid called lutein.

If you eat at least five to nine servings of fresh fruits and vegetables per day, you will, on average, take in enough carotenoids to meet your body’s needs. But this can be a challenge. That’s why it makes sense to take out additional “insurance” with supplements to be sure you’re giving your body the cardiovascular nutrition that it needs to help you avoid heart risk factors.

After a great deal of research, I’ve concluded that the best overall diet for healthy blood pressure, healthy cholesterol, healthy triglycerides and to reduce your risk of heart attack and stroke is a combination of Mediterranean and Asian eating.

Here’s a great recipe for those of you with kids in your life, but not necessarily in your home. Kids can make these with you, then take them home and to school.

Grape juice, like red wine, can help prevent blood clots and improve blood circulation.  Resveratrol, commonly found in grapes and other plants, is being studied for its antioxidant properties and its ability to minimize cardiovascular problems.  The “Dr. Sinatra recommended dosage” of Resveratrol is 2–5 mg daily.

Take the time to teach your children, grandchildren, nieces, and/or nephews good healthy heart nutrition.

You must have adequate vitamin D levels for optimum health. If you are already diagnosed with cardiovascular problems, you can prevent complications, and perhaps turn your condition on its tail, by addressing your vitamin D status. Ask your doctor to get a level if it hasn’t been done.

Learn how the liver can be literally overwhelmed metabolizing grapefruit.

At least 50 known medications are affected by grapefruit, including those used to treat cancer, depression, pain, impotence, HIV, allergies, the immune system, and various cardiovascular problems. Even Coumadin is on the list.

Many of today’s fad diets revolve around modifying insulin resistance by consuming low-carbohydrate, high-protein foods and also advocate eating foods high in saturated fats and dairy products. This type of diet is likely to contain high levels of insecticides, pesticides, and radiation, which in the long run may increase your risk of cancer of the bowel, prostate, and breast and can increase your heart risk factors.

Ground flaxseed has the ability to lower your blood pressure levels and to help you to reach good cholesterol levels.

We have received several comments expressing a concern on proper supplementation—which nutrients are important, the right dosage, getting the biggest bang for your buck, etc.  A good multivitamin and mineral formula should contain, among other nutrients, significant levels of antioxidants, calcium, vitamin D, magnesium, and folic acid.

Rebecca Katz, author of The Cancer-Fighting Kitchen, believes that “a grounding activity such as cooking and eating well can provide more than nourishment; it can offer a huge psychological boost.”

It’s not usual that I feel compelled to write a book review, let alone one about nutrition. But I have come across one that is such a real winner for helping folks deal with the day-to-day aspects of cancer treatment, that it makes a great resource.

Excess salt contributes to water retention. Of course, too much salt also makes it difficult to control high blood pressure and contributes toward a myriad of other heart risk factors.

Pure flax oil is the world's most abundant source of omega-3 fatty acids, containing an amazing 55 percent by weight. As such, flax oil offers incredible health benefits that should not be discounted.

In the past, Dr. Sinatra has spoken about the medicinal properties of dark chocolate, as well as its life extension and overall health benefits. Well, more recently, some additional scientific data on the cardio-protective aspects of chocolates and cocoas have been published. 

Crushed flaxseed is a perfect food for a cholesterol-lowering diet.

While we know apples have numerous health boosting qualities; remember the saying “an apple a day keeps the doctor away?” Did you know apples are actually one of the best foods you can add to a cholesterol lowering diet?

Eating better, particularly eating less sugar, is one of the best ways to prevent heart disease.

It’s one thing to say “eat more soy” to help maintain good cholesterol levels or as part of a plan for reducing cholesterol. It’s quite another to actually put that advice into action. So here are my top recommendations of soy-based foods and how to use them.

More than 30 clinical studies have shown that soy is highly effective as part of a cholesterol-lowering diet.

Eggplant, a nightshade vegetable, is high in fiber, manganese, vitamin B1, copper, and potassium. It also contains nasunin, an anthocyanin antioxidant that protects your cell membranes from damage—and fortifies your immune system. Eggplant helps promote healthy LDL cholesterol levels.

Asparagus is another favorite farm stand “veg-on-the-grill” my family goes crazy for when we gather for barbecues. Not only does it work on lowering blood pressure naturally (more in a minute)—it’s easy to cook.

Dr. Sinatra shares his tips on eating food that is fun, tasty, and long on healthy heart nutrition.

The lycopene in tomatoes helps to inhibit LDL cholesterol oxidation. Plus, eating a diet rich in vegetables is good for your LDL cholesterol levels in general.  

Most people think they’re doing a good job cutting down on their salt intake simply by sitting down for a meal and not reaching for the salt shaker. Unfortunately, that’s not the case. What you eat is just as important.

There was more news out last week that was no news to me. You probably heard about it, too--a study published in the Archives of Internal Medicine showed that the Mediterranean diet is the only diet associated with lower risk of heart disease.

Reducing cholesterol is relatively easy and doesn't usually require medication. It just takes a little discipline, some patience, and a cholesterol lowering diet.

If you're trying to control your high blood pressure, it's especially important to keep the minerals in your body properly balanced.