For heart disease the research suggests that the following foods are appropriate and perhaps helpful to eat. As always check with your doctor and have appropriate blood work done before following any of the research suggestions from this or other sources. The recipes for including these foods in your diet and the research supporting these recommendations are included in my 4 books.

Some foods to consider eating more often

Sweet potatoes

Green leafy vegetables

Carrots, Broccoli and Greens (lightly cooked to keep the carotenoids)

Pumpkin, canned or cooked


97% or greater fat free chicken or turkey breast (I look for 99% fat free.)

Low fat tomato sauces and pasta

Onions and Garlic (Chop or crush to release the photonutrients)

Homemade pizza with 99% fat free chicken as meat sauce

Foods with low/no salt for those who have high blood pressure

Peanuts, walnuts, almonds in moderation (be careful not to gain weight)

Olive oil and canola oil substituted for other oils, (the key is to monounsaturated fats vs trans-fatty acids or partially hydrogenated fat)

Salmon and other fish (mackerel, sardines, herring), including the skin and fat (Research suggests this omega 3 fat (EPA fat) has the ability to raise HDLs.

1-5 servings per week recommended)

Defatted soy flour (at least 1/3 of a cup per day recommended)

Fat free milk (skim)

Oatmeal, shredded wheat, low-no sugar added cereals

Whole wheat bread

Fresh fruits

Apples (with skin for flavonids)

Oranges (Eat pulpy parts for flavonids)

Red or black grapes

Grape juice (1 cup per day recommended)

Grapefruit, especially pink which has 40% more beta carotene than white

Dried fruits, especially apricots, dates, prunes


Fat free homemade yogurt with extra dry milk to increase the magnesium and calcium content

Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.

Salad dressings and dips with non-fat sour cream or homemade yogurt

Baked whole wheat chips and tortillas

Bean and chickpea dishes and dips

Tomato salsas

Walnuts (for omega3)

Almonds and Avocados (for monounsaturated fat)

Broccoli Sprouts

With all of this you need to maintain your normal weight by watching your calorie intake, and getting plenty of exercise



Foods to consider avoiding


1%, 2% and whole milk

Meats with 96% or less fat

Red meats

Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods

Food with high butter fat and other animal fats, e.g., cheese, full fat yogurt, sauces

Hot dogs, hamburgers

Deep-fried foods


Ice cream

Salt (if you have high blood pressure)

Candy, baked goods and ice cream made with fats

High fat snacks, chips

Pies, pastry's, cookies made with fat and sugar (plenty of healthy cookies, pies, pastry's in my recipes)

My books have over 200 recipes applying these ingredients and principles.

For more a sampling of some of those recipes see (Low fat recipes)


This index provides a list of further research summaries and recipes on some of the many ways foods can help prevent or reverse specific conditions. Just click on the ones that are of interest to you.

(Home)  (Description of books for prevention of osteoporosis, heart disease, cancer and dementia) (Low fat recipes) (Research studies on osteoporosis, cancer, heart disease, and dementia from the books) (Nutritional Research on Osteoporosis Prevention)  (Foods to eat or avoid to help prevent or reverse Osteoporosis) (Nutritional Research on Cancer) (Foods to eat or avoid to help prevent or reverse Cancer)  (Nutritional Research on Alzheimer's Prevention) (Foods to eat or avoid to help prevent or reverse Alzheimer's) (Nutritional Research on Overcoming Heart Disease) (Foods that speed healing of Broken Bones) (Foods to help prevent or reverse Heart Disease)  (Research on Foods to eat or avoid for helping to Prevent Kidney Stones) (Research on Foods for Helping To Heal Broken Bones) (Rosemary's story)  (Rosemary's talks)  (Links other nutrition research resources on the net) (Order form for books on preventing or reversing osteoporosis, heart disease, cancer and dementia )

Rosemary C. Fisher.
Copyright 1998, 1999, 2002, 2005, 2006, 2008, 2010, 2011 []. All rights reserved.