Four Ways to Show Your Heart Some Love

You take care of your children, you take care of your spouse, your take care of your home. But are you taking care of yourself? Too often women put themselves last when it comes to their health, and perhaps that is why heart disease has surpassed cancer as the number one killer for women. Simple diet and lifestyle changes could prevent almost all cardiovascular disease. Do yourself and your loved ones a favor by making heart health a priority. Here are some simple, yet important ways to care for your heart.

Make Salad Your Main Dish

Make a huge salad your main dish at one meal a day, topped with a heart-healthy dressing made with nuts, not oils. Add some raw or shredded cruciferous vegetables, raw onions, and beans to a big bowl of leafy greens. It will help fill you up, and have a positive impact on your health. For ideas on how to build the healthiest salad and recipes for delicious and heart-healthy salad dressings, download my infographic: The Fuhrman Formula for building a healthy salad.

Add Flavor, Avoid Salt

Commercially prepared foods, breads and processed foods are all super high in sodium.  The simplest way to achieve heart health is to avoid food with labels as all produce is naturally low in sodium. Step away from the salt shaker. Instead, try perking up your meals with other spices that offer more depth of flavor but don’t put a strain on your heart and leave you at risk for stroke, kidney damage, heart attack or cancer.

Celebrate with Sparkling Water

Alcohol will not lower your risk of heart disease. After more complex analysis, studies now show that there are no benefits to alcohol consumption, and that daily alcohol-laced drinks increase your risk of various cancers, particularly breast cancer. When occasions call for a special drink, try sparkling water with a splash of fruit-infused vinegar, such as Pomegranate Balsamic Vinegar.

Eat Dessert, But Choose Wisely

I often choose heart-healthy berries for dessert because they are filled with flavonoids. But on days I want to do something special for myself, I end my day with a dessert that uses fruit as a sweetening agent. For example, the ingredients in my Chocolate Almond Truffles recipe (see below) include pitted dates, almond butter and cocoa powder. These wholesome ingredients combine into a delicious chocolate-flavored treat – one that is satisfying without the use of white sugars, concentrated sweeteners or cancer-promoting fats.

Dr. Fuhrman’s new book, The End of Heart Disease, is available for pre-order on Amazon.

Chocolate Almond Truffles
Serves: 10

Ingredients:

1 cup pitted dates
1/2 cup raw almond butter
2 tablespoons natural cocoa powder
3 tablespoons ground chia seeds
Natural cocoa powder, raw almonds, hazelnuts or unsweetened shredded coconut

Instructions:

Add all ingredients to a food processor and blend until very well combined. 

Remove from food processor and form into balls. Roll balls in cocoa powder, ground almonds or hazelnuts or unsweetened shredded coconut.

Per Serving:
CALORIES 136; PROTEIN 4g; CARBOHYDRATES 15g; TOTAL FAT 8.1g; SATURATED FAT 0.7g; SODIUM 2mg; FIBER 3.9g; BETA-CAROTENE 1ug; CALCIUM 70mg; IRON 1mg; FOLATE 10ug; MAGNESIUM 57mg; ZINC 0.7mg; SELENIUM 2.6ug