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" Heart Healthy Recipes is What You Need to Keep Your Pump like New for
Whole Your Life "
HEART HEALTHY RECIPES
"I feel a recipe is only a theme, which an intelligent cook can play each time with a variation." Madame Benoit
On this page you will find few examples (maybe more than few...) of heart healthy recipes. These recipes are based on healthy foods like meat, dairy,
nuts, grains, eggs, some vegetables, fruits and fats. You will see here fat and lean meat recipes and eggs and other high cholesterol foods.
If you have read heart healthy foods section, then you know that cholesterol from foods you eat is not a problem. Cholesterol is beneficial for you
because it is very strong anti-inflammatory agent which is necessary to fight disease. Processed carbohydrates are huge problem for your heart.
I will show you few recipes perfect for heart healthy breakfast, few recipes for heart healthy and natural lunch and some recipes for heart healthy dinner as well.
All of heart healthy recipes presented here are healthy and 100% natural so they will give you more vital energy and good mood than any other healthy foods.
Heart healthy recipes for your amazing health and slim body
Your heart needs lots of fatty acids (fats), coenzyme q-10, cholesterol, minerals and vitamins. These are basic heart healthy nutrients and they are not only for
your heart but for whole your body as well.
Your heart loves fat because it is fundamental source of energy for it. Heart cells contain very efficient mitochondria which are the best in converting fat into
high quality energy. If you are not sure about what I'm talking about go and start to read my web service from food history section.
Your arteries are not like pipes which can get blocked by any rubbish so it will be better for you if you quickly forget what you heard before about cholesterol,
fats and heart diseases. On the other hand cholesterol is not a kind of glue which can stick to your arteries and block them causing death and disability.
I know that you can read this information in every rag but this mechanism is not as simple as it looks.
Our bodies are much more complicated than pipe work and good understanding of our organisms demand good knowledge of biophysics and biochemistry.
(Don't expect that from journalists and majority of GPs (general practitioner). Most of them know only what is written on the leaflet received from drug companies).
There are lots of heart healthy recipes and I will try to present here all of the most effective and healthy ones. Heart healthy foods must be free from additives,
refined sugars, pesticides, free radicals and any other harmful chemicals. You should avoid overcooked foods especially meats because they may contain very
poisonous destroyed proteins.
First of all if you want your heart to be healthy you have to give him good portion of energy. As I said before the best energy for your heart is fat.
It can be fat from your body or from foods you eat.
To make level of your blood lipids low you have to cut down dietary carbohydrates, especially refined ones like sugar, bread, pastas, sweets and sweet juices and
disgusting fizzy drinks (coca cola, fanta, lucozade). These are unhealthy foods and drinks anyway so don’t touch them at all if you want to be natural and healthy.
Is good to use as many ingredients as you like. Low carbohydrate vegetables are ideal part of recipes for healthy heart
It is scientifically proven by Dr. Wolfgang Lutz that decrease in carbohydrate consumption to level about 72 grams per day is a very effective tool in fight
against many modern diseases including cardiovascular ones. Dr. Wolfgang Lutz studied thousands of patients in his 60 years long career with amazingly good effects.
He is authority for many of us; he is about 95 years old and is in very good mental and physical condition (in fact better than many of much younger people).
If you want to find out more about his studies then go to healthy foods and books section and take a look at book named "Life without bread".
So after this short introduction you can jump into heart healthy foods section and uncover some health saving recipes. Some of those healthy recipes will make you
surprised while others are very well known but slightly modified to make them even stronger in fight against disease.
Few of heart healthy recipes will be prepared only from raw ingredients including meats, fish and eggs (I can see your face know; raw eggs?!) so be
prepared for something really new and exciting. Besides healthy diet based only on raw healthy foods is nothing new because raw meats or eggs were with us for ages.
The most important point here is to prepare raw meat or eggs in a way which will be safe and tasty for you.
Of course for raw healthy recipes we can use only high value grass fed meats, organic eggs and fatty fish. It is very important to use grass fed meats and eggs for
your raw meals because they will give you lots of good bacteria which are beneficial for you.
If you think that meat from supermarkets is ok to eat in raw state then you are wrong; those meats contains much different bacteria because those were fed with lots of carbohydrates and vegetable oils which are promoting
growth of unhealthy bacteria and in effect they are unhealthy to eat in raw state.
You can eat only grass fed meats and eggs in raw uncooked state. Grass fed meat contains healthy bacteria. Besides grass fed meat has much more vitamins and
minerals, especially vitamin E which is very powerful antioxidant and omega-3 fatty acids which are antioxidants as well. Meat from big markets must be always
cooked (exception are game meats)! But in a way which is optimally safe and healthy for your body.
Don't worry about cholesterol. Healthy recipe may have more cholesterol than you think
Don't worry if you don't like raw foods like meats, eggs or fish. I will show you plenty of cooked heart healthy foods as well. You will find here some good and tasty
recipe for sure.
The key to healthy cooking is to use heat in a way which will keep as many nutrients as possible inside the foods you are going to cook.
Of course usage of good and high quality cookware is very desirable (more about this in healthy cookware section). Good cookware may save up to 95% of minerals and
far more than half of vitamins which are very important for us since we want to get only the healthiest heart foods possible.
Again, you don't have to worry if you don't have high quality cookware because there are few traditional ways of preparing heart healthy foods without special and
new pans and pots and I will show you how to do that in healthy cooking section.
Of course there will be something for sweet lovers as well, desserts can be healthy as well but they have to be made only from nature-made ingredients.
Heart healthy desserts like pineapple with orange, cinnamon and seeds or real whole wheat bread with coconut butter and honey are delicious.
I know that bread is not nature-made but if it is whole wheat bread made by you in your own bread maker or high quality bread from good health store than you can eat it
sometimes. Of course there are many bread makers on market and only few of them can guarantee you high quality of final product, I will help you to choose proper
one for your needs from hundreds of them.
Ok, let's get started with heart healthy recipes for breakfast first.
Heart Healthy Recipes-Lunch
Heart Healthy Recipes-Dinner
Breakfast Heart Healthy Recipes
Generally there is no particular choice of heart healthy foods for breakfast. Everything that is natural and is not overloaded with carbohydrates should be fine.
On the beginning anyway you may be a bit confused what to eat for your first meal. First rule is: you don't eat if you are not hungry! This means that some of
us can easily skip breakfast and eat later.
But since many of us eat every morning, here are few of the best heart healthy recipes. In my view the best are eggs, white farmers' cheese and other fermented milk
products like yogurt, kefir or buttermilk. It is Important to eat heart healthy proteins with bit of fats and carbohydrates. Meats are perfect as well so if you have
piece of meat left from dinner you can eat it for breakfast as well.
First Heart Healthy Recipe (my favourite) Farmers' cheese with touch of oats, sunflower and pumpkin seeds, coconut oil, olive oil,
butter, dried fruits (berries or/ and resins) and cinnamon.
You can add some walnuts, pistachios or almonds as well. You can add what you like as long as it is natural and unprocessed food. For example apple or any berries will
do good job especially if you have any cardiovascular problems.
I always add some raw egg yolks and honey (raw or organic) to this recipe to make it richer in nutrients and healthier. Just put everything in a bowl and mix it
all together.
You can eat this mix raw or slightly cooked (especially with oats) but I recommend raw because it has much higher nutritional value (oats you may eat sometimes but not
every day. Once a week is ok). This breakfast will give you all of necessary proteins, enzymes, fats and carbohydrates to start next day.
Now, I will tell you about benefits of particular ingredients to make clear what you eat and why.
Farmers' cheese. The best is full fat, avoid all of cheese called "light" or "diet" or...you know what I mean. Farmers' cheese will give you all of proteins you
need in unchanged natural state so your body will deal with it very fast. Natural and unchanged (unheated) proteins are what will keep your muscles and internal
organs healthy and strong.
You can add a bit of oats to make this meal richer in minerals and some vitamins and for taste of course. In general oats are not the finest foods so eat them
occasionally only.
Sunflower and pumpkin seeds are 100% healthy loaded with minerals, vitamins and fats so they should be part of this heart healthy recipe, always.
It goes the same with walnuts and pistachios. One handful of pistachios or almonds everyday can radically increase your health by reducing free radical damage.
Raw egg yolks are loaded with full spectrum of minerals and vitamins, proteins and healthy fats so they are very important part of heart healthy recipes for any of
your breakfast.
Olive oil is a perfect source of monounsaturated fatty acids which are very important for your skin, muscles and blood. Always try to buy virgin olive oil which
was unheated.
Real butter is good source of vitamin A, D, E and K. Butter contain very good ratio of monounsaturated and saturated fatty acids and is definitely very healthy for your heart.
Don't try to fry using butter because it burns very fast and becomes poisonous. Beef Suet or beef dripping for frying is much better and healthier for your heart and whole body.
Just make sure you have not hydrogenated dripping.
Coconut oil contains almost only saturated fatty acids so it is a good source of energy. But what makes it so healthy is the fact that it contains one very powerful fatty acid called
lauric acid. Lauric acid has antibacterial, antiviral and anti-inflammatory properties so it will keep many diseases out of your body and will help fight any cardiovascular
problems. Coconut oil is a vital part of many heart healthy recipes and that is why you should buy it.
Dried fruits and fresh fruits like apples and berries contain phytochemicals, vitamins and pectins which are useful in fight against disease by reducing inflammation; this
is very important propriety to fight arteries disease. They are as well very good and natural source of enzymes and carbohydrates. I don't have to tell you that all of those nutrients
are important for your beauty as well. Your diet is responsible for your skin, hair, nails, muscles, eyes, lips, legs and everything what you can imagine!
Scrambled eggs with bacon, tomatoes, spring onions and onions
It is very healthy and tasty recipe but must be done with care. You will do best if you use for cooking beef dripping or lard. Do not overheat fat,
use low heat and start frying bacon first. When bacon is cooked (not burned!) add chopped onions and fry it for about 3 minutes.
Next add some eggs, chopped spring onions and sliced tomatoes and mix it all together and keep on pan for 2-3 minutes on low heat. On the end mix everything one more time and serve
with fresh greens, olive oil and lemon juice (you can add some herbs as well).
Use freshly ground black pepper and sea salt. Heart healthy recipes like scrambled eggs are perfect for fast meal. It will take about 10 minutes to get done and ready to eat.
Very important is to not overcook eggs and other ingredients; eggs should be soft and delicate, not hard and "well done". Well done eggs are not so healthy for your heart
because fatty acids and proteins are heavily damaged. In overcooked meat products cholesterol changes from natural one to oxidised cholesterol which may be very unhealthy and dangerous.
Heart healthy recipes are prepared on low heat and only cooked on animal fats like lard, beef suet, beef dripping and eventually coconut oil (these are saturated fats which are
less reactive with oxygen and more resistant to high heat so they will stay stable and undamaged much longer than vegetable fats).
If you keep your eggs, bacon and fat on low heat then you will get high quality and safe meal which is healthy for your heart. Of course any heat above 98 Fahrenheit (37 Celsius)
will cause some damage to foods but the point is to keep this damage as low as possible.
History shows us that proper use of fire (heat) may be healthy for us. North American Indians, some of Mongolians and many more ate mostly cooked meats and vegetables and they were
in very good health. Just don't overcook!
Omelette with parsley, tomatoes and grated cheese
.
Omelette is a next one from egg based heart healthy recipes which is perfect for breakfast. Just put eggs into the bowl, mix it carefully and put on a hot pan with hot fat.
Add chopped parsley, tomatoes and cheese and cover it. Use as low heat as possible and check omelette every few minutes to make sure it's not going to burn.
Board of cheeses with red and white grapes. My favourite heart healthy recipe made from fresh grapes and few different kind of cheeses. Very quick and tasty recipe which will
give you power for many hours. You can use any cheeses; it is completely your choice.
I like mould cheeses because they contains lots of healthy microorganisms, enzymes and proteins. Brie, blue stilton, bavarian blue, barkham blue, leicestershire, camembert,
gorgonzola and many more are the best choice for your heart. They taste the best when eaten with grapes. Grapes contain heart healthy resveratrol which has strong anti-inflammatory
properties.
Kefir with fresh berries fruits and honey
is next perfect heart healthy recipe. Kefir contains very strong strains of bacteria which are beneficial for our gastrointestinal tract.
If you mix those bacteria with beneficial phytochemicals and vitamins from berry fruits you will get wonderful heart healthy shake.
Our gastrointestinal tract is responsible for our good health so if something is wrong with it heart related problems are guaranteed. Gastrointestinal tract is a place in our
body where the most important health related decisions are made every second. For example if you eat too many carbohydrates or other unhealthy foods you are promoting growth of
pathological bacteria which are responsible for health damage.
Berries should be part of almost every heart healthy recipes. Honey should be eaten raw (unheated) because it will give you lots of enzymes which are necessary for good health.
Every one of million chemical reactions in your body needs enzymes. I would like to remind you that only raw foods contain life enzymes so try to eat lots of them including egg,
fish and meat.
Whole wheat rye bread with coconut oil, raw honey and cinnamon
I think that this is one of the most popular heart healthy recipes for sweet lovers. Whole wheat bread can be ok but must be made from whole wheat which is loaded with plenty
of minerals and some vitamins. Coconuts oil will give antibacterial benefits, honey plenty of enzymes and cinnamon wonderful taste and aroma.
You can add farmers' cheese to this recipe as well; taste is amazing I guarantee. Bread can be toasted if you like to eat warm food. As a drink I advice to take glass of full fat goat
milk or make cacao and add some honey or agave syrup to taste.
Chocolate drink made from goat milk, dark cacao, honey or agave syrup, real butter and egg yolks
For me this is one of the best heart healthy recipes you can find. Goat milk has more minerals and vitamins than cow milk and what is even more important is it's not allergenic.
Cacao is loaded with more than three hundreds chemicals which are beneficial for our body and brain. Cacao was called "food of the gods" and only kings were allowed to drink
100% pure cacao drinks. It has relaxing and anti-aging properties as well (but be careful because too high dosage of cacao may cause headache), that happened to me few times.
Real butter will add some calories and healthy fats to the drink. Egg yolks are necessary for proper mineral and vitamins content. Probably you are wondering now how to prepare this
drink; it is very easy heart healthy recipe.
Place pot on very low heat and melt some butter (amount of butter is completely your choice, test what is the best for you). In the mean time mix goat milk, honey, cacao and egg
yolks in blender and when everything is mixed properly add it to the pot with butter.
Gently mix drink and make it slightly warm. Don't keep drink too long on a heat because proteins from egg yolks will coagulate and final product will be really poor.
This drink will give you energy from high value fat and necessary nutrients for long time and that is why this is one of the best heart healthy recipes for morning time.
It is very quickly digested as well.
Smoked mackerel with sun dried tomatoes, basil leaves and lemon
.
This is next of very tasty and light heart healthy recipes which has everything what you need to start next healthy day. Smoked mackerel is very light and easily digestible and
contains good portion of high value proteins and fat. Sun dried tomatoes usually dipped in olive oil are source of enzymes, some vitamins and phytochemicals.
One of the most important phytochemicals in tomatoes is called lycopene which is known to have strong anticancer and anti-oxidant abilities. Anti-oxidants abilities are the most
important for everyone with cardiac problems. Basil and lemon is a great addition to this heart healthy breakfast.
Just put all of ingredients on a plate and add some lemon juice on the top of them. For better taste use freshly grounded black pepper and optionally touches of sea salt.
Raw thinly sliced salmon packed with egg, dill and soft cheese paste
This heart healthy recipe is one of the highest values possible for your heart. Raw salmon is ideal source of very healthy and easily digestible proteins, omega-3
fatty acids and some of vital enzymes. This is one of the best heart healthy foods you can imagine so you should eat more often.
Preparation is fast and easy. Just take one sheet of salmon and cover it with soft cheese, then add chopped dill, black pepper, sea salt and as a last layer, chopped medium boiled
eggs (you can mix them before with olive oil and touch of fresh tarragon). When all of layers are on place then carefully wrap salmon and your roll is ready.
It is very tasty and healthy dish, 100% digestible and 99% toxins free. This is genuine heart healthy food for everyone who likes salmon.
Raw herring prepared with sliced red onions, parsley and tomato, lemon and garlic sauce with touch of apple cider vinegar
Following is one of the healthiest heart healthy recipes and is very tasty. Raw herring similarly to raw salmon is source of perfectly healthy proteins and some fats.
Parsley loaded with vitamin C, tomatoes with their powerful lycopene and garlic with anti-bacterial properties will give you strong healthy kick. Just cut herring into small
pieces place it in glass bowl and add a little bit of apple cider vinegar. Then slice nicely red onions and add to herring.
Next step is to get most of garlic, tomatoes and lemon. To do that you have to use a bit of heat so take frying pan, warm it up on low heat, add small amount of beef suet or
dripping and fry gently pieces of garlic.
Then add some chopped tomatoes and bit of lemon juice. Leave it for three minutes on a fire then place sauce in a bowl with fish and apple cider vinegar. Mix together all of
ingredients and finely add some black pepper, salt and Provencal herbs for taste (you can use sweet red paprika as well). If you will find this recipe too sour use little bit of
honey to brake it and give it some sweetness.
Every week I will add one or two heart healthy recipes for breakfast to this section. Remember to keep your breakfast small and light; don't overeat. It is really enough if you
will eat only to satisfy your so-called "first" hunger.
Some of these recipes are based on proteins and fats while others on healthy carbohydrates so you can choose what the best is for you. Your taste and instinct will lead you in good
direction> (if you didn't read healthy foods section yet then go there now and read it).
Heart Healthy Recipes for Lunch
These lunch healthy recipes are more like snack or small meals than proper meal. There is lot of historical and scientific facts which proved that we eat too much,
a way too much. Keep your lunch small but loaded with tasty and healthy foods. Heart healthy recipes for lunch are quick to prepare (almost all of them) so you can make them day before
or if you have time before you will go to work or to gym.
Heart healthy recipes for lunch which you will find here are in general low-carbohydrate recipes because low carbohydrate diet is the healthiest possible diet you can imagine.
Low-carbohydrate heart healthy recipes will fix your high blood pressure which is in fact so widespread in our society that is almost "normal".
High blood pressure is caused by (but not only of course) too high carbohydrate intake which is responsible for damage of your blood circulatory system.
High level of blood sugar will cause cholesterol molecules build in to your artery walls narrowing them and in effect causing high blood pressure (by decrease in total volume
of cardiovascular system. In other words diameter of your arteries will decrease because of cholesterol deposits that will cause reduction of space for flowing blood,
effect of all of these are higher blood pressure on arterial walls).
With heart healthy recipes you don’t need to be afraid of excess of sugar in your life.
Low carbohydrate heart healthy recipes will turn on hormones responsible for fat burning and proper maintenance of your muscles, brain and bones
that is extremely important for people over forty years old. Your bone density will significantly increase so you will get stronger and healthier
skeleton which means you will look young much longer, in fact you will be young much longer.
You will keep arthritis, osteoporosis and bone demineralization away. That is very important news for women especially after menopause. The latest scientific studies
confirmed that increase or decrease in bone density is strongly connected with level of serotonin a neurotransmitter which is dependable of glucose (sugar, carbohydrate)
intake. Serotonin is responsible for your mood, appetite and sleep.
You know or maybe feel that eating sweets give you pleasure and this is caused by serotonin release. But at the same time too high concentration of serotonin is
responsible for your bones demineralisation. All of processes involved are controlled almost only by your gut not by skeleton.
So as you can see low-carbohydrate recipes are very reasonable ways to keep your body healthy. I gave just two examples (blood pressure and bone density) but there is
much more reasons to go for heart healthy recipes based on low carbohydrate healthy foods.
Rump Topside joint
Just season joint with salt and black pepper and put on a hot pan with beef dripping. Fry meat until brown colour on each side.
When ready, move meat to a big enough and high roasting pan or roasting glass. Season meat with salt, black pepper and red paprika and add some chopped parsley,
garlic and sliced onions. Flood meat with the prepared beef stock to half of its height.
Add some dry red wine, cover meat with aluminium foil and close in oven for about one hour. Use gas mark 4 - 5. After 1 hour check meat and turn it upside down
(add water or wine if needed). Check meat every 30 minutes and finish cooking when it is soft already. 2kg-joint needs about 1.5 - 2 hours in oven.
Cut meat into slices and enjoy with steamed broccoli and asparagus. Remember to use steamer always when you want to cook something in water. Steaming machine will keep a
lot of minerals and vitamins. Use waterless cookware if you have it.
It is better than steaming machine because it will keep almost all of minerals and vitamins. Vegetables are much tastier when cooked on steam or in waterless cookware.
It is very heart healthy recipe and you should eat meal like this at least once a week.
Raw salmon steak tartar with sour cucumber, onions, dill and touch of lemon juice and olive oil.
One of the perfect hearth healthy recipes served in the healthiest possible way. Chop salmon, onions, cucumber and mix all these heart healthy ingredients with olive oil,
salt, black pepper and lemon juice.
If you want to add some heart healthy power to this meal then take two raw egg yolks and blend in. Raw salmon (omega-3), virgin olive oil, onions and raw egg yolks
(optionally) are very powerful heart healthy foods (lots of minerals and vitamins). If you keep your diet nutrient rich then your life becomes disease free.
You may have some problems when trying to get sour cucumbers. They look like pickles but they are much different. You can try to buy them in local
Polish or Indian shops. If you can't get them then add more lemon or lime juice.
Rare or medium beef steak with green pepper souse, carrots and cauliflower with touch of cinnamon.
How to cook good quality and healthy steak? It is a very easy heart healthy recipe which is quick to prepare and very tasty as well.
The key to success when cooking steak (frying or grilling) is a good piece of meat.
You have to choose prime cut of beef to get good taste and tenderness. In my opinion the best steak is about 1.5 to 2 cm thin (0.5 - 0.8 inch) because it's still
juice even after cooking.
Juices from meat are very important because they contain beneficial for your heart minerals and vitamins. Red meat like beef contains chemical molecule called uric acid
which is very important for our health and not only for heart but for healthy skin also. Uric acid is a antioxidative agent.
How long should you grill or fry your steak? As long as you like but try to make it red and juicy inside. If you will keep meat too long on fire it will become hard and
difficult to eat. Perfect time is about 3 - 4 minutes on each side but if inside is still too raw for you then lower heat and cook steak for another 2 minutes.
Beef steak is 100% heart healthy recipe and you don't need to worry about cholesterol, just keep your food low in carbohydrates.
Chicken breast with gorgonzola cheese, tomatoes and basil in accompaniment of herbs sauce.
Cook your chicken breast in steamer or waterless pan. To give it a bit of extra taste season it with salt, black pepper, lemon juice and dried mint.
Take tomatoes (for one breast you can use 3 tomatoes) and cut them in large cubes. Take one small onion and chop it and add to tomatoes.
Place tomatoes and onions on pan with hot beef dripping and add dried basil, pepper, turmeric and salt. You can use more or less herbs if you wish; meal must be tasty
for you so make it according to your preference.
Keep tomatoes and onions on heat for 5 - 6 minutes. Place cooked chicken breasts on a plate. Pour tomato sauce on chicken. Add some fresh basil and gorgonzola cheese
and your heart healthy recipe is done.
You can use little bit of olive oil or/and butter to add some healthy calories to this dish. Just remember to buy free range chicken! Don't buy those chickens from cages.
Those poor birds give you very low quality meat and taste. Eat chicken rarely but buy good quality free range, grass fed ones.
Baked rainbow trout with herbs, garlic butter and lemon. Served with fresh green vegetables.
This is one of those heart healthy recipes which is very quick to prepare and very healthy and tasty. Rainbow trout is one of the best available fish.
Generally trout and salmon are healthy and tasty. Trout is good source of fat, proteins and some of omega-3 fatty acids.
Start your cooking with preparation of green healthy vegetables. Place on your plate fresh heart healthy green vegetables like spinach, rocket and water cress
(you may want to add some lettuce, cabbage, parsley or coriander and this is completely fine). Add a bit of herbs, salt and freshly grounded black pepper and some
virgin olive oil and lemon juice.
Leave plate on the side to be ready for fish. Place your trout on aluminium foil and season with salt, mix of herbs, mint, black pepper and red sweet paprika.
Cut onions, garlic and parsley and place on fish.
Wrap rainbow trout and the rest of ingredients in aluminium foil. Heat up your oven (gas mark 5 - 6) and leave fish for baking for about 30 minutes.
Check your trout after that and if ready, serve immediately on your earlier prepared plate with more olive oil and some garlic butter.
This is one of the best looking heart healthy recipes you can make. Aroma of this fish is so amazing that you will come back to this recipe many times.
Remember that fish is one of proper heart healthy foods so use this fact and make your body stronger and healthier.
Rare lamb hearts with garlic, mint, ginger, lemon juice and goat yogurt marinade.
This is super and powerful heart healthy recipe. Lamb hearts and generally lamb meat have the highest levels of l-carnityne and coenzyme Q-10.
As you know these two ingredients are significantly important for good health of your heart.
Problem is that those two are only available when meat is uncooked;
in other words when meat is raw.
You may take this disgusting and I can understand this but it is still a fact that raw hearts are the best kind of healthy foods you can get, especially when you have
cardiovascular problems.
Raw hearts were eaten in many cultures but not by everyone. Only the strongest like hunters were allowed to eat fresh raw heart. That was part of ritual but ritual which
has scientific roots.
Heart is source of perfect proteins, minerals and coenzymes and that is why it is so priceless.
Any way you don't have to eat those hearts completely raw. You will prepare it in very healthy and masterly way. To "cook" those hearts you will use enzymes which are
buried in them. Enzymes are part of every raw and healthy food. Enzymes are responsible for proper digestion of healthy foods and that is why we will use them to
prepare our healthy lamb hearts.
Place your hearts in freezer for whole night or even two. Of course for this raw recipe and for other raw heart healthy recipes you have to use organic grass fed meat.
After a day or two take your lamb hearts out of the freezer and wait some time. You want those hearts to be slightly but not completely defrosted.
It is much easier to cut a little bit hard meat from freezer than soft one from fridge. Cut hearts in thin slices about 2-3 millimetres. Remove arteries and any other
non edible parts. Cut garlic and mint leaves and place it into glass bowl together with goat yogurt (on this stage you can add some chillies and/or ginger root).
Season sliced meat with black pepper, salt and large amount of fresh lemon juice. Add meat to the bowl with yogurt and mix all together. Cover bowl and leave it
outside of the fridge for the next 24 hours.
After 24 hours your healthy hearts are almost ready to eat; why almost? Because some of people I know finish preparation of this meal at this stage.
They eat those hearts without cooking. This is the healthiest way of eating this meal but you don't have to do this of course. If you want your hearts to be cooked but
still healthy place them into oven on low heat for about 30 minutes.
After that time the meat should be slightly cooked and very delicious. I know that this heart healthy recipe is not for everyone because many people find internal
organs disgusting to eat. This is a huge mistake.
Just prepare this heart healthy recipe and give it a try. If you don't like it give it to your dog or cat and if they don't like it as well just throw it away.
Lamb hearts are very cheap anyway.
I will repeat this one more time; this one is one of the best heart healthy recipes you can find so take advantage from this fact.
Beef liver baked with wild mushrooms, onions and fresh greens served with garlic sauce based on kefir.
This is next one of powerful and excellent heart healthy recipes. Beef liver is probably the best source of minerals and vitamins. It contains all of necessary healthy
nutrients which are essential for our healthy bodies. In range 1 to 10 of healthy foods beef liver is on the top of the list; 100% heart healthy food.
Preparation is very easy and you don't need special knowledge to get this healthy meal ready. It is good practise to put liver into bowl with water and lemon juice one
day before you going to cook it. It will make liver softer and tastier.
Beef liver is one of those hearth healthy recipes which is so powerful in vitamins and minerals and you should not eat it more than twice or once a week. It has a
lot of zinc and vitamin B12 but fortunately or not it has lots of vitamin A as well.
There is nothing bad in vitamin A in general, it is very important for our good health but too high dosage of vitamin A may be toxic for your body.
Vitamin A is a fat-soluble molecule so if not used by the body right away, it will be stored. Too high concentration of this vitamin may lead to many health related
problems, heart problems as well.
On the other hand if you are an athlete or you have active lifestyle then you are allowed to eat more beef liver, even more than twice a week but you should test this
on yourself first. When you get used to those kinds of foods (liver, hearts and kidneys-meat organs in general) your sense of taste should tell you if you need them or not.
There was some time when I ate liver once or twice a week (around 0, 5-0, 8 kg) but at that time my physical activity was very high (around 40-50 km of running per week
plus some exercises with weights) so demand for nutrients was very high as well.
Today I don't have so many trainings so my demand for nutrients is much lower as well. Fanny thing about these days is that probably about 90% of nutritionist, dieticians
and even doctors will tell you that the most nutrient dence foods are fruits and vegetables. This is completely untrue! If you compare nutrient composition of top
nutrients rich foods there is nothing better than Liver.
Just take a look at this picture: Nutrients in Liver
I cannot tell you exactly how much liver you have to eat because every individual has different needs, but approximately, it may be around 200 and even 1000 grams
per week. Everything depends on your psychical activity and condition.
Let's go back to this amazing heart healthy recipe. Take out liver from water and dry it. Cut onions nicely, mushrooms and fresh green vegetables (you can cut it
however you like). Place vegetables in roasting pan and add a bit of red wine and some beef dripping or beef suet.
Cut liver into thin slices and then into long strips. Strips should be more or less like your smallest finger.
After that add meat to the vegetables and place into oven for about one half to one hour; use high heat (check meat every 15 minutes to make sure you will not
overcook it. Liver must be pink (or dark red) inside and lightly brown outside).
In the mean time you need to prepare garlic sauce. Just peel garlic off and squeeze it in garlic press. Mix garlic with kefir (kefir made by you will be perfect)
and add some herbs (basil, oregano or tarragon) sea salt and black pepper. Mix all together and leave outside.
When your heart healthy beef liver is ready (soft and pink inside) serve it with garlic sauce and glass of good red wine. If you will find this heart healthy recipe too
dry you may want to add some fat; use goat butter or organic cow butter to do that.
They are the best of the bests and will add more nutrients (vitamins A, D, E, K) to your heart healthy meal. Enjoy!
Heart Healthy Recipes for Dinner
In general your dinner may look same as your lunch time, if you prefer to eat more foods in the evening then do this (it is completely ok) or you can skip dinner
if you want. In my case dinner is my most important meal of the day so I eat more foods than for breakfast or lunch (often I skip lunch completely).
There is no particular heart healthy recipe for dinner but it may be better for you if you have any cardiovascular problems to go to the bed slightly hungry.
People especially with cardiovascular disease (or any disease) should not over eat! In fact they should eat fewer foods, even these healthy ones.
2500-3000kcal per day is a way to much for man (and 1800-2200kcal for woman), the best will be about 1800-2500 for man, depended of physical activity and about
1400-1800 kcal for woman. If you over eat your heart has more to work during the night time so it may be not good for you if you have any heart related diseases.
In my view people with cardiac problems should eat light dinner, which means meat, a bit of fat (preferably animal fat) and vegetables only.
You have to test what works the best for you. You may find that few smaller meals during the day are better for you than two big meals. One thing is sure, to really support your heart with healthy diet based on healthy foods you need to stick to this diet for long time, whole life!
Diet is part of your lifestyle and you have to be aware of that. You should clearly understand that your eating habits will shape your health in future.
If you want to keep good health and young body you have to eat only natural and healthy foods-preferably in raw state (but this is not necessarily). If you want to know
more about proper diet for good health (not only healthy heart) you should get this book "Life without Bread" by Wolfgang Lutz. It is good book for all who are
interested in really effective and healthy diet, diet which is based on many years of practice with thousands of patients.
Healthy Foods Quote
..."Our food should be our medicine and our medicine should be our food." Hippocrates
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To Be Vegetarian, or Not to Be?
This is one of hottest questions these days. Vegetarianisms is now very popular, many people strongly believe that this is good way to go.
But vegetarianism is not encoded in our genes and we will never achieve optimal health and life span if our prime food will come only from plant world.
Food history not lying, if there was any possibility to get meat and fat it was always first choice food.
There is no point to stop eating of meats and animal fats. Of course we should eat only free range/grass fed and organic meats if possible (better mineral and vitamin content).
Red meat, game meat, poultry and fish and any other animal products are rich in minerals, vitamins, coenzymes and proteins.
If you want to be healthy and live long and happy life meat should be on your plate at least two times a week.
Of course there are some vegetarians in good shape but nothing is better than red meat proteins, coenzymes and minerals.
Weston Price while travelling around the world noticed that in areas where meat was quite easily available people were much healthier,
bigger and stronger than in other more veggie areas. That is fact from real life, not from laboratory.
Healthy Meat
Our human evolution and food history started about 7 million years ago and through all these years we were omnivores, plant and meat eaters.
In general we can say that our main food was meat (fatty and lean), fish, many greens and roots, some ripe and sour fruits
(not those sweet modern fruits loaded with sugars) and insects. Seven million years of meat eating is very long time,
we evolved on meat and fats!
Food History is the best source of nutrition knowledge
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