Dr. James Jazzy Jordan
We are doing eight weeks of heart-healthy eating recipes to help you be fit and have a healthy heart. Heart disease is the number one world wide killer; An estimated 17.7 million people died from CVDs in 2015, representing 31% of all global deaths, About 610,000 people die of heart disease in the United States every year–that’s 1 in every four deaths. Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.
Dr. Jordan's Cooking Tips for Vegans
#1
Eliminate Oil from your diet, we hear all the time how good Olive Oil is for you, but all oils are bad for you, eliminate oil from your diet if you want a healthy heart. Oil is 100% fat and loaded with calories, get off oil and lose weight.
A splash of citrus juice or vinegar can turn a mild-mannered dish into a dish whose flavors soar. Fresh lemon or lime juice or zest, apple cider vinegar, balsamic vinegar, brown rice vinegar or champagne vinegar can really bring a dish to life.
Whole nuts are often more expensive than those in smaller pieces. If your recipe calls for chopped
pecans, walnuts, almonds, go ahead and buy them that way. It is cost effective in the long run.
#2
#3
Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The Department of Health and Human Services recommends:
Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt) People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners so eliminated them from your diet. Eating fresh foods and making your soups and stews can reduce the amount of salt you eat.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
Low-salt items to choose
Herbs and spices
Salt substitutes
Reduced-salt canned soups or prepared meals
Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
High-salt items to avoid
Table salt
Canned soups and prepared foods, such as frozen dinners
Tomato juice
Soy sauce
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