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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


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.



Eliminate unhealthy fats

Eliminating saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:


Type of fat              Recommendation

Saturated fat          Less than 7% of your total daily calories, or less  than 14 g of saturated fat

                                if you follow a 2,000-calorie-a-day diet


Trans fat                 Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow                                 a 2,000- calorie-a-day diet

The best way to reduce saturated and trans fats in your diet is to eliminate all oils and do not cook with butter, margarine, or shortening. 


You can also reduce the amount of saturated fat in your diet by removing meat from your diet.


You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with vegan 

Coleslaw, chickpeas salad in a tomato sauce, Guacamole rather than butter, or use sliced whole fruit or Guacamole spread on your toast instead of margarine.


You must remove all junk foods


Fats to choose 

You need fats in your diet so use avocados, nuts, and seeds, are good choices for a heart-healthy diet.  All types of fat are high in calories so use in moderation. 

An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have found that flaxseeds may help lower cholesterol in some people. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into your smoothie, applesauce or hot cereal.


Fats to limit

Olive oil

Canola oil

Vegetable and nut oils

Margarine, trans fat free

Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

Nuts, seeds




Bacon fat


Cream sauce

Nondairy creamers

Hydrogenated margarine and shortening

Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm-kernel oils





What Is Xanthin?

The most powerful, naturally produced antioxidant,

Astaxanthin, which NATURA has preserved in its new product, XANTHIN.

It is a unique natural carotenoid pigment and biological antioxidant,

which through a patented process is extracted from green unicellular

marine micro-algae known as: haematococcus pluvialis.

Astaxanthin is considered to be the most powerful antioxidant,

550 times more powerful than vitamin E and

11 times more potent than beta carotene.

It contains essential fatty acids in its chemical structure, that can be fully

absorbed into cellular membranes. Additionally, there are no side effects

related to adding Astaxanthin into your diet because it never oxidizes

in the body. As a result, not only is Astaxanthin the most powerful

antioxidant but is also the safest found in nature.

 Some benefits

 Protects against premature aging

 Cleans and neutralizes free radicals

 Increases energy

 Scientifically proven benefits and dozen patents

 Studies have demonstrated that Astaxanthin helps prevent

Cancer *Rheumatoid arthritis *Parkinson’s disease

*Alzheimer’s disease *Hearts attacks

Xanthin improves strength and muscular resistance

Helps with pain and inflammation due to intense /mild exercise.


Taking Xanthin will help you lower your Blood Cholesterol 

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