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13 Foods that Heal Your Heart

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eggs and avocado

What if your doctor handed you a prescription for a new miracle drug that could reduce your blood pressure, lower your triglycerides, and keep you from dying early due to heart disease? Even better, it has no side effects and tastes delicious. You would take it without question, right? 

The truth is that prescription exists. These 13 foods can heal your heart, prevent cardiovascular disease, and improve your quality of life if you already have a heart condition. Yes, food can reverse heart disease — here’s how.

13 foods that heal your heart:

Fatty fish 

Fatty fish top the list of the most heart-healthy foods you can eat. They are loaded with omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that support the heart by decreasing inflammation, lowering triglycerides, preventing blood clots, and maintaining healthy blood pressure. 

A 2021 study found that heart-disease patients who ate at least two servings of salmon each week lowered their risk of heart attacks, strokes, and even death by nearly 20 percent. Fish could also help reduce the risk of arrhythmias such as AFib. 

Some of our favorite fish:

  • Salmon 
  • Mackerel 
  • Sardines
  • Herring
  • Oysters

Buying fish: Stay away from farm-raised fish, which is often polluted with heavy metals and chemicals. Always buy wild-caught fish from a sustainable source. We love Lummi Island Wild. Click here to shop their site.

Organ meat

Organ meat, such as beef heart, is a carnivore superfood that can help heal your heart. Beef heart contains vital minerals, L-carnitine, and vitamin B6 to protect, strengthen, and stabilize heart muscle cells. 

Organ meat is one of the best sources of CoQ10 (an antioxidant for the heart) that increases energy uptake in heart cells and helps them to become stronger. CoQ10 can also lower blood pressure and inflammation and improve vascular function. 

Buying organ meat: Buy high-quality grass-finished or pasture-raised organ meat. Force of Nature is a great place to buy grass-finished organ meat. Shop here.

Try Pluck organ seasoning or Kick Start My Heart organ supplement if you find it challenging to incorporate organ meat into your diet. 

Green leafy vegetables

Though you might have rebelled against eating your greens as a child, it’s time to embrace the power of these veggies. Leafy green vegetables are loaded with heart-healthy nutrients that protect your cardiovascular system and keep heart disease at bay. In fact, studies show that a diet rich in leafy greens was associated with a 16 percent lower risk of heart disease. 

Our favorite leafy greens include:

  • Spinach
  • Bok Choy
  • Arugula
  • Kale
  • Dandelion
  • Collard/mustard greens
  • Swiss chard
  • Watercress

These greens all contain high amounts of nitrates which increase nitric oxide in the body. Nitric oxide is essential for heart health and has been shown to relax blood vessels, increase blood flow, restore endothelial functioning, and lower blood pressure. 

Leafy green vegetables are also a great source of vitamin K, chlorophyll, calcium, magnesium, and potassium, making them some of the best foods to heal your heart and reverse heart disease.

Buying leafy greens: Always get organic!

Olive oil

According to an extensive study that followed participants for over two decades, olive oil could be one of the top foods to heal your heart. Researchers found that people who ate more than half a tablespoon of olive oil each day had a 15 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary artery disease. 

These benefits are likely due to the high levels of antioxidants and the healthy fat in this heart-protective oil. 

Buying olive oil: Extra-virgin, first, cold-pressed olive oil in a dark bottle is always the highest-quality option. Kassandrinos Olive Oil is our top choice for high-quality olive oil. Shop here.

Sea vegetables

Sea vegetables, or seaweed, are an often underrated source of heart-healing nutrients. They contain carotenoids, dietary fiber, antioxidants, and potassium and have been shown to reduce the risk of ischemic heart disease. These delicious underwater treasures are also rich in minerals such as sodium, magnesium, calcium, and iodine, which all create a salty cocktail of heart disease prevention.

Some of our favorite sea vegetables: 

  • Green nori
  • Dulse
  • Kombu
  • Wakame
  • Kelp

Buying sea vegetables: Buying organic is always a good option, but it isn’t as important with sea vegetables as they are grown in the ocean, not the soil. However, the organic certification will ensure that the seaweed isn’t subjected to chemical processing. 

Coconut oil

Coconut oil, a great source of heart-protective saturated fat, has been the subject of much debate in the health world – primarily driven by the decades-long war on fat. 

There’s good news for the fragrant oil, however, as studies suggest that coconut oil could help prevent cardiac disease and help heal your heart if you already have it. It can improve your cholesterol profile, decrease inflammation, and is an excellent alternative to unhealthy cooking oils such as vegetable oil.

Buying coconut oil: Always buy organic, cold-pressed coconut oil.

Beef

Ask any conventional cardiologist, and they’ll tell you that cutting or severely limiting your red meat intake is the best way to prevent or reduce heart disease. Here at Natural Heart Doctor, we know that science says otherwise.

Once again, this widespread misconception results from another battle won by the low-fat army. Grass-finished beef has an impressive nutrient profile that makes it great for heart health. It is rich in omega-3 fatty acids and conjugated linoleic acid (CLA), both essential for cardiovascular longevity.

Grass-finished beef also contains L-carnitine, which is critical in heart health. A 2013 review study looked at 13 controlled trials and 629 patients to analyze the benefits of L-carnitine on the heart. The study found that L-carnitine was linked to a 27% reduction in all-cause mortality, 40% reduction in angina symptoms, and a 65% reduction in reduced ventricular arrhythmias.  

Buying beef: Always buy grass-finished beef from a reputable source. Wild Pastures is a great place to get grass-finished meat delivered directly to your door. Shop here.

Nuts and seeds

Nuts and seeds might be small, but they have a lot to brag about. They are a great source of healthy omega 3-fatty acids, plant sterols, and fiber. Nuts and seeds lower inflammation, reduce harmful cholesterol, and could reduce the risk of coronary heart disease by as much as 23 percent. 

Plus, each type of nut and seed possesses different kinds of vitamins, amino acids, and minerals, including vitamin E and L-arginine. Studies have shown that Vitamin E could halt plaque development in the arteries and reduce the risk of stroke. L-arginine, an amino acid that converts to nitric oxide in the body, could lower blood pressure and reduce the risk of cardiovascular disease.

Some of our favorite nuts and seeds: 

  • Walnuts
  • Almonds
  • Chia seeds
  • Flaxseeds
  • Hemp Seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Pistachios

Buying nuts and seeds: Always buy fresh, organic nuts and seeds without added ingredients.

Note: Soaking most nuts and seeds overnight before eating can help improve nutrient availability. 

Citrus

Oranges, lemons, and grapefruit contain high amounts of vitamin C, which acts as an antioxidant that protects nitric oxide molecules from free radical damage. Citrus fruit also contains potassium and pectin fiber that stabilize cholesterol and reduce blood pressure.

Buying citrus: Always buy organic and avoid citrus juice unless you make it yourself and only in moderation.

Avocados

Who knew something so rich and delicious could be good for you? Avocado is one of the tastiest foods to reverse heart disease. Studies have found that a higher avocado intake is associated with a lower risk of heart disease and dangerous cardiovascular events. 

Avocados could lower small, dense LDL cholesterol. They are also rich in potassium which has been shown to decrease blood pressure and stroke risk. 

Buying avocados: Always get organic!

Eggs

Though eggs were villainized for many years, they have been vindicated! Dietitians and doctors are changing their tune on egg recommendations for heart health patients. Since eggs are high in dietary cholesterol, it was assumed that eating them would lead to higher blood cholesterol levels. However, research shows that dietary cholesterol has little to no effect on blood cholesterol. 

Not only are eggs not bad for heart health, but they can also help improve your heart health. Eggs are abundant in healthy fats and choline. Healthy fats stabilize heart cell membranes, while choline helps to keep the blood vessels strong and healthy. Pasture-raised eggs also contain CoQ10, B vitamins, selenium, and D-ribose. They are also one of the few food sources of vitamin D. 

Buying eggs: Cage-free and free-range labels don’t really mean much. Instead, get organic, pastured-raised eggs for the best quality.

Garlic

Garlic, an allium vegetable, has been shown to improve circulation, increase blood flow, and even reduce inflammation. One study published in the Journal of Hypertension found that a higher habitual intake of allium vegetables was associated with a 64 percent reduced risk of cardiovascular disease outcomes.

Another study showed that taking garlic extract for 24 weeks was as effective as atenolol, a common prescription beta blocker, at reducing blood pressure. 

Buying garlic: Always get organic!

Seasonal berries (in moderation)

Berries deliver potent antioxidants such as anthocyanins, which have been shown to fight free radicals in the body and decrease chronic inflammation. Not only that, but research suggests that berries could lower blood pressure, reduce abnormal cholesterol, and improve insulin resistance, placing them among the top foods to reduce heart disease.

Our favorite berries:

  • Blueberries
  • Blackberries
  • Raspberries

Buying berries: Always buy organic!

Next steps

Adding any of these heart-healthy foods to your diet is a great way to improve your cardiovascular outcomes, reduce your risk of heart disease, and keep your ticker healthy for years to come. Remember, eating good food doesn’t negate the bad! You can only achieve optimal heart health when you cut out foods that harm your body and focus on cultivating a whole, organic diet that supports your cardiovascular system. 

Though we can get many of the nutrients we need from food, you may need some extra support. Consider our comprehensive micronutrient testing to determine what nutrients you need and our quality supplement packages to help you get them. For more information on how food can heal your heart, check out our Nutrition page.

Eat well, Live well, Think well

Medical Review: Dr. Lauren Lattanza 2023

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Dr. Keith Smigiel is a regenerative medicine physician and pain management specialist. He takes an integrative approach to medicine, focusing on customized solutions tailored to individual needs. Using advanced, non-surgical treatments, Dr. Smigiel stimulates your body’s ability to naturally heal itself.

Dr. Smigiel helps people suffering from conditions such as chronic pain and erectile dysfunction, to hair loss and weight gain. Combining treatments such as PRP Therapy, Ozone, Neural Prolotherapy, and IV Infusions with functional rehabilitation, he helps you look and feel better.

He heals the body, instead of just treating the symptoms!

With his professional qualifications as a certified family nurse practitioner, a doctor of chiropractic, and a fellow of the International Academy of Medical Acupuncture, Dr. Smigiel offers patients comprehensive care from a broad perspective of conventional and alternative medicine. He also has extensive experience in functional rehabilitation and chronic pain management.

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About Dr. James Kneller, M.D., Ph.D., FHRS

Dr. James Kneller, M.D., Ph.D., FHRS

Dr. James Kneller is one of the nation’s leading heart rhythm specialists. Dr. Kneller is certified by the American Board of Internal Medicine (ABIM) in Clinical Cardiac Electrophysiology, Cardiovascular Disease, and Internal Medicine.

As a Fellow of the Heart Rhythm Society (FHRS) and Certified Cardiac Device Specialist (CCDS), Kneller provides comprehensive patient care, combining best medical practice with invasive procedures using state-of-the-art technologies to treat heart rhythm disorders.

Beyond guideline-directed therapies, Kneller is passionate about optimized personal health. With a deep interest in complimentary alternative medicine (CAM), he strives to reduce the need for pharmaceuticals, invasive procedures, and exposure to harmful radiation. With Natural Heart Doctor, he strives to help each and every client to Live Well, Eat Well, and Think Well to attain their 100-year heart!

About Dr. Lauren Lattanza NMD, FACC

Dr. Lattanza Office Visit with Patient

As a Naturopathic Physician, I am trained to treat the whole person and get to the root cause of disease.

I went to Arizona State University where I graduated with a bachelor’s degree in psychology with a depth in physiology and minor in Spanish. After my undergraduate degree I was working on prerequisite classes towards medical school, which is when I came to learn that my values identified best with the principles of naturopathic medicine. I knew that I wanted to help patients identify the causes of disease and be able to offer treatments which would improve their health rather than simply treating symptoms.

I dedicated the next 4 years to the Southwest College of Naturopathic Medicine in Tempe, Arizona where I attained my Doctorate of Naturopathic Medicine. I served as Class President all 4 years, Board of Trustees – Student Trustee, spoke as the Club President for our branch of Toastmasters, and was voted by my peers and attending physicians to earn the Outstanding Leadership Award for the Class of 2020. Throughout medical school I took it upon myself to work alongside MDs, DOs, chiropractors, and functional medicine practitioners in addition to naturopathic physicians.

As a Spanish speaking student, I was able to volunteer with community clinics around Phoenix and provide free healthcare to low-income families. Due to this combined exposure, I came to find my passion in treating cardiometabolic and digestive disorders that are all too common, yet largely preventable. I took the opportunity to learn the broad spectrum of healthcare so I can ensure that I am able to provide my patients with the best options.

About Dr. Jack Wolfson DO, FACC

Dr. Wolfson Office Visit with Patient

Dr. Jack Wolfson is a board-certified cardiologist, Amazon best-selling author, husband, father, and the nation’s #1 Natural Heart Doctor.

For more than two decades, more than one million people have enjoyed the warmth, compassion, and transformational power of his natural heart health courses and events.

Dr. Wolfson is the founder of Natural Heart Doctor Scottsdale, his heart health practice in Arizona, and Natural Heart Doctor, an online resource center with natural health information. Doctors from across the globe reach out to Dr. Wolfson for training and education in holistic health practices.

He has been named one of America’s Top Functional Medicine Doctors and is a five-time winner of the Natural Choice Awards as a holistic M.D. Dr. Wolfson’s work has been covered by more than 100 media outlets, including NBC, CNN, and the Washington Post. His book “The Paleo Cardiologist: The Natural Way to Heart Health” was an Amazon #1 best-seller.

Dr. Wolfson and his wife Heather have four children and are committed to making the world a better place to live. They provide for those in need (including animals) and support natural health causes through their philanthropic efforts.

Chiropractic

Our chiropractor is an expert at adjustments and holistic chiropractic care and works closely in conjunction with the other health care experts at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

IV Therapy

We use specially formulated natural vitamins and minerals that are injected into a vein to prevent or treat dehydration. Ideal for people in Arizona.

Call (480) 535-6844 for details and scheduling.

Acupuncture

Stimulate your body’s natural healing abilities and promote physical and emotional well-being with acupuncture at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

Health Coaching

Our health coaches use evidence based skillful conversation, clinical interventions, and strategies to engage you actively and safely in health behavior changes.

Call (480) 535-6844 for details and scheduling.

Cardio Tests

We use the most advanced testing in the world to assess heart health and to identify the root cause of your health issues.

Call (480) 535-6844 for details and scheduling.

Office Visits

Schedule an office visit with one of our cardiologists, holistic physicians, chiropractor, or health coaches.

Call (480) 535-6844 for details and scheduling.

Frequently Asked Questions

I’d like to receive an online second opinion from Natural Heart Doctor. What do I do next?

You can initiate a second opinion online through our website at any time. To begin, select the team member you’d like to speak with and open an account.

Click here for cardiologist Dr. Jack Wolfson.

Naturopathic Medical Doctor Dr. Lauren Lattanza. Get details.

Naturopathic Medical Doctor Dr. Tonia Rainier. Get details.

Click here for  Natural Heart Doctor Health Coach.

Alternatively, you can email health@naturalheartdoctor.com. A member of our care team will help guide you through the process of starting a second opinion.

What is the cost of a Natural Heart Doctor Online Second Opinion?

The cost for most second opinions varies by team member. This fee includes information collection, a phone or video consultation, a second opinion from a Natural Heart Doctor specialist and guidance throughout the process from your personal Care Team at Natural Heart Doctor.

Cardiologist Dr. Jack Wolfson’s Second Opinion Fee is $1500.

Holistic Physician’s Dr. Lauren Lattanza’s Second Opinion Fee is $250.

Naturopathic Physician Dr. Tonia Rainier’s Second Opinion Fee is $250.

Note: We apply the Online Second Opinion Call fee as a credit to any future consultations with Natural Heart Doctor, should you choose them.

Will my insurance cover the cost of a Natural Heart Doctor Online Second Opinion?

Most likely, no. Most health plans do not cover online second opinions or consultations. You are responsible for the cost of our second opinion. Natural Heart Doctor cannot file a claim with your insurance carrier, nor can we provide a procedure (CPT) code for this service.

What is the timeline to receive an online second opinion?

We do our best to schedule your second opinion as quickly as possible. Typically, it takes 5 to 7 business days after your information has been collected to receive your phone or video online second opinion.

What information do you need in advance of our call?

Our office will send you a short questionnaire to complete and return. We DO NOT need your complete medical records.

How many questions can I ask the expert during our call?

You may ask a maximum of five questions. This is to ensure that the expert has sufficient time to devote to each question. All questions must be finalized before your online meeting.

What should I expect to receive once my second opinion is complete?

You will receive a summary of our discussion along with our second opinion. The second opinion will be in written form. After you have reviewed the second opinion, a Natural Heart Doctor clinician will follow up with you by phone to address general medical questions about the information provided in the second opinion.

What if I have follow-up questions for the expert after I have reviewed my second opinion?

If you have a clarifying question about an expert’s response to one of the questions in your second opinion, and the Natural Heart Doctor clinician is unable to address it, then you may request a follow up session for an additional fee. 

Is my medical and payment information secure?

Natural Heart Doctor is strongly committed to protecting the privacy and security of all our patients. Our website meets all federal requirements for protecting personal health information under the Health Insurance Portability and Accountability Act (HIPAA). All financial transactions are processed by Natural Heart Doctor securely using industry standard payment processing tools.

I would rather visit Natural Heart Doctor for an in-person appointment. What should I do next?

If you would prefer an in-person appointment at Natural Heart Doctor instead of an online second opinion, please call (480) 535-6844 for details and scheduling.

Can I schedule a follow up appointment with the specialist who provided my online second opinion?

Yes, we’re happy to help you on an extended basis. Our clinician can discuss options with you when presenting our second opinion summary.