Search
Close this search box.
Search
Close this search box.
Search
Close this search box.

A Heart Healthy Diet: Say “I love you” To Your Heart

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

February is Heart Disease Awareness Month! – Which means there is no better time to start a heart healthy diet. Heart health is vitally important. Our cardiovascular system delivers nutrients, oxygen, hormones, and other substances to the cells in our body. It also plays an important role in helping the body meet the demands of exercise, stress, body temperature regulation and more. The foods we consume can and do affect our heart–and being mindful of our diet is the first step we can take in supporting our cardiovascular health.

Focusing mainly on a Mediterranean style diet is a great place to begin when it comes to heart health. At the forefront of this diet are foods such as fruits, vegetables, legumes, nuts and seeds, herbs and spices, olive oil and some whole grains. Those following the Mediterranean diet tend to consume proteins that are rich in omega-3 fatty acids such as salmon, sardines and mackerel. Full-fat dairy products, such cheese and milk are rotated only a few times per week. Other meat proteins such as chicken, turkey and beef are eaten less frequently. Moderate alcohol consumption, such as a glass of wine at dinnertime is also accepted on this diet.

Nutrition Breakdown:

Protein: Fatty fish, (salmon, sardines, mackerel etc.) some chicken and turkey and occasionally sources of red meat such as grass fed beef and lamb.

Carbohydrates: Whole and unprocessed fruits and starchy vegetables (sweet potato, potatoes, winter squash, cassava plantains, berries, figs, pomegranates etc.

Vegetables: Broccoli, brussels sprouts, zucchini, tomato, onion, garlic, leafy greens, artichoke, asparagus etc.

Fats: Olive oil, avocado oil, olives, avocado, fatty fish, and some full fat dairy (milk, cream, butter, cheese)

Heart Healthy Diet: Recipes

Roasted Beet Salad w/ Goat Cheese and Toasted Pumpkin Seeds

Ingredients

  • ~5 medium beets, roasted and cubed
  • ¼ cup toasted pumpkin seeds
  • 2 ounces goat cheese, crumbled
  • Balsamic Vinaigrette (Or glaze) (To Taste)

Directions:

  1. Preheat oven to 400°F
  2. Begin by poking some holes in your beets with a fork or knife and loosely wrapping them in some aluminum foil.
  3.  Place the wrapped beets on a baking sheet and put them into the oven.
  4. Bake for 45-60 minutes or until fork tender.
  5. Once the beets are finished baking, allow them to cool and then peel off the skin.
  6. Chop the beets into bite sized cubes.
  7. Next, add the beets to a serving bowl, along with the toasted pumpkin seeds and crumbled goat cheese.
  8. Lastly, drizzle some balsamic vinegar or glaze on top of the beet salad. Toss to combine.

Red Velvet and Cherry Smoothie

Ingredients:

  • 1 ripe, frozen banana, peeled
  • ⅛  cup frozen cubed beets,  (Can be raw or cooked)
  • ⅛ cup frozen cherries, pitted
  • 1 scoop of chocolate protein powder
  • 1 pitted date
  • ½-1 cup unsweetened dairy free milk of choice (Plus more as needed)
  • ½ tsp of vanilla extract

Directions:

  1. Add all ingredients into a blender and blend until smooth. Feel free to adjust liquid as needed. 

Dark Chocolate Covered Berry Pomegranate Chia Jam Bites 

Ingredients:

  • 1.5 cups frozen raspberries or strawberries (Or a mixture of both)
  • 1 tbsp lemon or lime juice 
  • 1 tsp. Stevia or monk fruit sweetener (With no added sugar alcohols)
  • 2 tbsp. Chia seeds
  • ½ pomegranate gems 
  • 300 g dark (70% or more) chocolate
  • 1.5 tbsp. Coconut oil

Directions:

  1. Begin by heating your berries in a saucepan with the lemon or lime juice and maple syrup.
  2. Mash the berries until they are soft and then remove from the heat.
  3. Transfer the berries into a dish and store away in the fridge overnight.
  4. In a double boiler, melt the chocolate with the coconut oil and consistently stir to avoid burning.
  5. Pour the chocolate into the bottom portion of silicon peanut butter cup molds. 
  6. Place into the freezer to solidify. 
  7. Next, add roughly a tbsp. of the berry chia jam on top of the chocolate.
  8. Pour the remaining chocolate over the jam and place into the fridge to solidify.
  9. Enjoy!

Mediterranean Style Dijon Salmon

Ingredients:

  • 1.5 pounds of wild caught salmon
  • ⅓ cup of Dijon mustard 
  • 1 tbsp. of olive oil or avocado oil
  • 2 tbsp. of lemon juice
  • ¼ tsp salt
  • 2 tbsp fresh dill, chopped
  • 4-5 cloves of garlic, minced
  • 2 tbsp. Capers
  • 1 lemon, sliced

Directions:

  1. Preheat the oven to 400° F.
  2. Line a baking sheet with parchment paper and place the salmon with the skin side down on the baking sheet.
  3. Next, in a bowl, mix the dijon mustard, olive oil or avocado oil, lemon juice, salt, dill, garlic and capers.
  4. With a silicon brush, brush the salmon with the mixture until completely coated.
  5. Top the fish with some lemon slices.
  6. Place the salmon in the oven and bake for about 18-20 minutes, depending on your desired doneness and thickness of the fish. 
  7. Serve with veggies and some rice.
  8. Enjoy!

Interested in a customized plan for your heart health journey? Check out our nutrition services at Five Journeys! (P.S. You DO NOT need to be a member to see one of our Functional Nutritionists)

A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test is comprehensive testing for Lyme disease and other tick-borne illnesses, helping clinicians accurately diagnose and treat these complex infections. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Blood, Urine, or Ticks

COST

may have a $200 copay

INSURANCE

Covered by most insurance.

A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

Galleri® is a multi-cancer early detection test, a blood test that screens for many of the deadliest cancers before they become symptomatic,1,2,3 including those with no recommended screening tests today. Click here for more information.

LOCATION PERFORMED

At home or in lab.

SPECIMEN TYPE

Blood

COST

$999

INSURANCE

Depending on insurance coverage.

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This DNA test analyzes a person’s genetic markers to provide insights into their health and wellness price. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Swab

COST

$299

INSURANCE

Depending on insurance coverage.

A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test is a key tool for assessing the impact of long-term exposure to environmental chemicals. By quantitatively measuring 14 select metabolites, this test helps determine an individual’s toxic burden, offering essential data to guide targeted nutritional and detoxification interventions for improved health outcomes. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$129

INSURANCE

Depending on insurance coverage.

A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

The Hormone and Urinary Metabolites Assessment Profile (HuMapTM) provides a comprehensive overview of steroid hormones, their metabolites, and the efficiency of the enzymes that metabolize these hormones. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$199

INSURANCE

Depending on insurance coverage.

INSTRUCTIONS

A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This is a dried urine test for comprehensive hormones to help providers solve complex patient cases. DUTCH is a group of validated tests that provide a complete evaluation of sex and adrenal hormones, including metabolites. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$300

INSURANCE

Depending on insurance coverage.

INSTRUCTIONS

A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This is a comprehensive stool test that relies on quantitative polymerase chain
reaction (qPCR) technology to detect parasites, bacteria, H. pylori, fungi, and more by targeting the specific DNA of the organisms tested. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Stool

COST

$399

INSURANCE

Depending on insurance coverage.

INSTRUCTIONS

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This is a comprehensive test that uses blood and urine to evaluate over 125 biomarkers. It provides recommendations for vitamins, minerals, amino acids, fatty acids, and digestive support. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Blood and Urine

COST

$179 – $439

INSURANCE

Depending on insurance coverage.

INSTRUCTIONS

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

Genova’s SIBO Profiles are non-invasive breath tests which capture exhaled hydrogen (H2) and methane (CH4) gases following patient ingestion of a lactulose solution to evaluate bacterial overgrowth of the small intestine

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$310

INSURANCE

No insurance accepted
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$150 – $329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$439 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

A Heart Healthy Diet: Say “I love you” To Your Heart
A Heart Healthy Diet: Say “I love you” To Your Heart

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted