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
Vegetable and nut oils
Margarine, trans fat free
Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm, cottonseed and palm-kernel oils
ALL RIGHTS RESERVED DR. JAMES JAZZY JORDAN 2017
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