Healthy Heart Plan

From salmon to tomatoes to garlic, the ingredients in this delicious meal all have properties that can help your heart.

2 tbsp olive oil
1/2 tsp red pepper flakes
4 cloves garlic, finely chopped
3 cups diced tomatoes
3/4 cup vegetable juice
2 cups frozen lima beans
1 (10 oz) skinless salmon filet, cut into 1 1/2 - 2 inch pieces
Salt and pepper to taste
1/4 cup chopped fresh dill
1/2 lemon

Directions - Makes 2 servings

In a medium-large saucepan, warm the olive oil and briefly cook the pepper flakes and garlic until fragrant (about 30 seconds). Stir in the tomatoes and cook for about 3 minutes.

Add the vegetable juice and lima beans and simmer, stirring occasionally for 7 to 8 minutes. Place the salmon pieces over the veggie mix, salt and pepper lightly, cover the pan and let it all steam on a low heat for 5 to 6 minutes.

Take the pan off the heat, stir in the dill, drizzle with a little lemon and serve

Get the Plaque Out of Your Arteries

Trim the fat and overhaul your diet. Under the Reversal Diet, only 10% of your diet comes from fat; 15-20% comes from protein; and 70-75% comes from complex carbohydrates.

Your body can start to heal once you stop doing what's causing the problem in the first place; if you stop consuming the food that contributed to the blockages in your arteries, your body will have a better chance of rebooting and recovering. Incorporate heart-healthy foods into your diet that contain protective and preventive nutrients. A plant-based diet of fruits, vegetables, whole grains, legumes and soy products in their natural, unrefined forms not only helps to reverse heart disease, but also possesses anti-cancer and anti-aging properties.

Breakfast
Oatmeal with dried cranberries
4oz. of natural vegetable or fruit juice
Eating oatmeal is a great non-fat way to get your complex carbohydrates.

Morning Snack
Non-fat granola bar
Banana
One cup of tea; green tea, without milk or sugar, is ideal
Lunch
Stir-fried veggies with low-sodium teriyaki sauce and brown rice
Green salad, chickpeas, beans and fat-free raspberry dressing, and one whole wheat roll
A lunch like this provides plenty of protein, from non-animal sources.

Dinner
Tacos: black beans, brown rice, fat-free sour cream, fat-free cheese and salsa; corn tortillas
These tacos are low in fat and high in protein.

Night Snack
Hummus with assorted dipping vegetables

Red Bell Pepper Soup

Bell peppers are loaded with vitamin C. This wonderful soup, with its Mediterranean flavor, showcases them with tomatoes, jalapeno pepper and basil. It is a perfect summer soup to make while these vegetables are in season. It can be served hot or cold.

Ingredients

Serves 4
8 oz red bell peppers, seeded and sliced
1 small Vidalia onion, sliced
2 garlic cloves, minced
1 jalapeno, seeded and minced
1 1/2 cups strained canned tomatoes
2 1/2 cups vegetable broth
2 tbsp chopped basil
1 tbsp chopped rosemary or oregano

Directions

Place the red bell peppers, onions, garlic, jalapeno and tomatoes in a saucepan with the vegetable broth, and bring to a boil over medium heat. When the vegetables are tender, puree the mixture in a blender a little at a time. Cool the soup and add the fresh herbs.