Heart Healthy Food Groups

HEART HEALTHY FOOD GROUPS

OILS

Nuts

Olives

Vegetables

Greens

Olive

All (raw)

All 

Cruciferous

Romaine

Canola

 

 

Broccoli           Brussels Sprouts

Arugula

Walnut

 

 

Cauliflower      Beet greens

Mesclun (baby greens)

Macadamia

 

 

Bok Choy        Celery

Spinach

Flaxseed

 

 

Chicory            Napa Cabbage

Collards

Coconut

 

 

Spinach           Chives

Mustard

Avocado

 

 

Watercress     Chinese Cabbage

Swiss Chard

Rice Bran

 

 

Asparagus      Dandelion Greens

Kale

 

 

Artichokes      Red & Green cabbage

Endive

 

 

Chayote/vegetable pear

Butter Lettuce

 

 

Onions

Escarole

 

 

Sugar Snap Peas

Fennel

 

 

Corn (Raw)

Kohlrabi

 

Carrots (Raw)

Red & green leaf lettuce

 

 

Beets (Raw)

Parsley

 

 

Mushrooms     

 

Fruits

Free Range Poultry

Fish

Dairy Products (Grass Fed)

Meat (Grass Fed)

Tomatoes, tomato sauce

Chicken

Shrimp

Real Parmesan

 

Bison

Blueberries

Turkey

Crab

Cottage Cheese

 

Wild Game

Raspberries

Ostrich

White Fish

Yogurt

 

Venison

Strawberries

Omega-3 Eggs

Fresh Water Bass

Goat Cheese

Boar

Cherries

 

Alaskan Halibut

Raw Cheeses

Elk

Avocado

 

Alaskan Salmon

Sheep Cheese

Pork

Kiwi

 

Hawaiian Fish

Butter

Lamb

Citrus (no juices)

 

Lobster

Beef

Apples

 

Mussels

 

Pomegranates

 

Clams

 

Peaches

 

Oysters

 

Nectarines

 

Scallops

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

        

 

  1. At low levels, insulin opens the door to the cell for food to go in and be used.
  2. At high levels, insulin acts as a drug that converts all foods directly into fat.
  3. At high levels, insulin acts as a growth hormone stimulating cancer cells.

NON-HEART HEALTHY FOOD GROUPS

White Foods

Vegetables (cooked)

Fruits

Pasta

Peas

Bananas (ripe)

Rice

Corn

Melons

Potatoes

Turnips

Papaya

Milk & sweetened soy

Beets

Mango

Bread

Carrots

Grapes

Sugar

Eggplant

Pears

Ice Cream

Jicima

Peppers, red, yellow, green

Flour

Beans

Cucumbers

Pastry

 

 Summer & Yellow squash

Cookies & Crackers

 

 Zucchini, Patty Pan

FOODS TO BE USED IN EXTREME MODERATION (1/2 Cup)

Whole Grains (but no bread)

Wheat

Oats

Quinoa

Rye

Bulgur

White Basmati Rice from India

Barley


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