…servings) * ½ cup canned, unsalted or low sodium white beans, drained and rinsed * 6 oz. cooked wild salmon (or 6 oz. canned low sodium salmon) * 1 large egg, hard boiled and sliced * ½ cup cherry tomatoes, halved * ½ cup cooked green beans, cut in 2-inch pieces * 1 Tbsp. olive oil * 2 tsp. lemon…
Now that the weather is warmer, my wife Jan and I have switched over from soups to salads in our kitchen. One of our favorites is White Bean Salad. Beans are a heart-healthy “wonder food,” high in fiber that helps reduce cholesterol, and indirectly helps reduce inflammation. They also contain folic…
A study published in the Journal of the American Medical Association (JAMA) showed women who took more than 1,000 mcg a day of folate (folic acid) had an astonishing 46 percent lower risk of high blood pressure than those getting less then 200 mcg a day. JAMA’s report was based upon published…
…blood sugar-lowering cinnamon with a surprising fiber source: pinto beans. Enjoy! Spice Cake (Makes 16 servings) * ¼ cup light olive oil * ½ cup honey * ½ cup molasses * 2 eggs * 1 (15 oz.) can unsalted or low-sodium pinto beans, rinsed, drained and slightly mashed * ¾ cup seedless raisins * 2 tsp…
…serving of potato salad: 180 calories and 10 grams of fat * ½ cup serving of coleslaw: 120 calories and 12 grams of fat * ½ cup serving of baked beans: 130 calories * 1 slice apple pie: 300 calories and 12 grams of fat When all is said and done, you’re looking at meal with a whopping 1,045 calories…
…* ½ cup canned, unsalted or low-sodium white beans, drained and rinsed * 6-oz. cooked fresh salmon or 1 (6-oz.) can low-sodium salmon (chunked to taste) * 1 large egg, boiled and sliced * ½ cup cherry tomatoes, cut in half * ½ cup cooked green beans, cut in 2-inch pieces * 1 Tbsp. olive oil * 2 tsp…
…cardiovascular problems. Adhering to good cardiovascular nutrition can help, but even if you do eat whole-food sources of magnesium (tofu, navy beans, lima beans, and figs are the rich?est) you may not get enough of this nutrient through diet alone. That’s why I rec?ommend 400 mg of magnesium for healthy…
…essential for regulating blood pressure and maintaining a healthy cardiovascular system. Even if you eat whole-food sources of magnesium (tofu, navy beans, lima beans, and figs are the richest) you may not get enough of this nutrient. I recommend 400 mg for healthy folks and up to 800 mg daily for blood pressure…
…Soft drinks (including sodas and fruit-flavored beverages) and processed foods are especially notorious for it, as are canned foods such as baked beans (which, by the way, I ate as a snack until I discovered they contained high fructose corn syrup). On average, Americans consume about 12 teaspoons of…
…green apples * Watercress, broccoli, arugula, Brussels sprouts, cabbage, bok choy, and kale * Red-black Bing cherries * Lentils and dark red kidney beans * Golden oats * Walnuts, almonds, and pumpkin seeds * Dark green extra-virgin olive oil and green/black olives * Dark chocolate * Red Alaskan sockeye…
…modified foods in the United States (corn is the other). Given this, I strongly recommend sticking with “true” soy foods, meaning edamame (the beans themselves), tofu, and tempeh (fermented soy). And always, always choose organic. Easy Edamame Edamame is the easiest of the three to work with! For…
…. Foods associated with the least amount of photo-aging are apples, asparagus, celery, cherries, eggplant, eggs, fish, garlic, grapes, melon, lima beans, legumes, olives onions, pears, prunes, and spinach. In contrast, a high intake of meat, sugar, and dairy products appears to be most detrimental to…
…of cellular energy and has been shown to strengthen weak heart muscles. DMAE increases the level of choline in the brain, which enhances memory. 9. Beans (navy, kidney, black, etc.) and legumes such as chickpeas and lentils contain magnesium, fiber and potassium. Magnesium helps lower blood pressure,…
…apricots, papaya, dates, avocados, bananas, cantaloupe, oranges, beets, strawberries, watermelon, greens, spinach, peas, squash, tomatoes, mushrooms, beans, and baked potatoes. (A baked potato alone has about 800 mg of potassium.) Avoid packaged foods like the plague--they're loaded with sodium. I'm also…
…300 mg per day of DHA (docosahexaenoic acid) and 450 mg of EPA (eicosapentaenoic acid). * Phytosterols. These plant nutrients found in plant oils, beans, seeds, and nuts work primarily by inhibiting the body’s absorption of cholesterol. Take 500–1,500 mg daily. * Oats. Research shows that beta glucan…
…Mediterranean diet encourages eating cold-water fish such as salmon and halibut; “healthy fats” such as olive oil; low-glycemic carbohydrates such as beans, lentils, and oatmeal; and plenty of fruits, vegetables and nuts. Instead of eating large chunks of meat, Mediterranean people use meat to flavor their…
…, chili peppers, and curry; wild-caught fish; lean cuts of red meat such as pork, beef, and buffalo; olive oil. * Eat in Moderation: whole grains, beans, tropical fruits, poultry, eggs, nuts and seeds, white potatoes, cheeses. * Limit or Avoid: organ meats; veal; high-fat dairy; farmed fish; margarine…
…seed dip. 4. Taco dip, made with my low-sodium homemade Mexican seasoning mix. Prepare using low-fat ground turkey, and top with heart-healthy black beans, low-fat cheese, salsa, and diced tomatoes. Use whole wheat sodium-free chips, or gluten-free corn chips, for dipping. 5. Mediterranean style chili…
…However, to be safe, I recommend 800 mcg folic acid and 40 mg of vitamin B6 per day. Natural sources of folate include dark green leafy vegetables, beans, legumes, oranges, orange juice, and fortified cereals. To read about other heart risk factors and how to prevent them, visit www.drsinatra.com.
…-free tuna. * Organic DHA-fortified eggs. * Ground flaxseed. * Soybeans and tofu. * Fruits and vegetables, including asparagus, lentils, chickpeas, beans, squash, and sweet potatoes. * Whole grains, particularly brown rice, wild rice, barley, and spelt. * Organic turkey and free-range poultry * Avocados…
…dates, avocados, bananas, strawberries, watermelon, cantaloupe, oranges, beets, greens, spinach, peas, squash, tomatoes, mushrooms, baked potato, beans, peas, turkey, fish, and chicken. For people with heart failure, there are no alternatives to standard, conventional diuretics. For those with mild…
…organic produce, prioritize. The highest concentrations of pesticides can be found in berries, peaches, grapes, apples, pears, spinach, and green beans. So with those foods, I encourage you to opt for organic.
…requires eating the PAMM way—that is, in keeping with my Pan Asian Modified Mediterranean diet. It emphasizes fresh fruits and vegetables, nuts, beans and legumes, healthy fats, and small amounts of lean meats and fish. Best of all, it has an anti-inflammatory effect in the body. A number of studies…
…abundance of fresh fruits and vegetables; whole grains, fish (wild, not farm-raised); modest portions of lean meat; and plenty of nuts, seeds, and beans. On the PAMM diet, you’ll avoid sugary or high glycemic-index foods (e.g., white rice, white bread, cake, cookies, candy, chips, etc.) that ramp up…
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