The Fabulous Five Foods That Prevent Heart Disease & Stroke

Would you like to take control of your cholesterol levels and heart disease using food?

Heart disease and cholesterol issues make up the top 3 concerns that my patients have. This is because there are so many conflicting viewpoints. People don’t know what to eat and so they go back and forth between the Vegan diet and the Paleo diet and everything in-between searching for the solution.

Virtually no one knows what to eat or believe anymore!

But, there are some universal truths.  And, once you understand what’s causing the problem in the first place, you will have a better chance at a healthy heart and cardiovascular system.

The fact remains that if you decrease inflammation, you decrease the damage.

And, these top Fabulous Five Superfoods not only improve heart function but also lower your blood pressure, prevent plaque build-up in your arteries and reduce your risk factors for developing heart disease.

Heart disease is the leading cause of death for both men and women. It is the reason for 1 in 4 deaths in the United States.  And, according to the Center for Disease Control (CDC), “80% of premature heart disease and strokes are preventable.”1

Let’s first start by avoiding the heart disease ACCELERATORS. These are the TOP 5 HEART DISEASE NO-NO’S that you must stop in order to reduce your risks. While doctors say the worst thing you can do is eat fat that clogs up your arteries, that is really only a small part of the equation.

The top 5 risk factors and heart disease ACCELERATORS are:




HYDROGENATED FATS (i.e. margarine, vegetable shortening, corn oil, soy oil, canola oil, fried foods)



INFLAMMATION is created by: SMOKING, REFINED SUGAR, HIGH CARB DIETS, AND HYDROGENATED FATS.  REDUCING INFLAMMATION is our target to reducing heart disease, cholesterol, blood pressure and plaque build-up in the arteries.

Other sources of inflammation come from a multitude of factors such as poor digestion, constipation, inflamed gut, chronic infections, and toxin build-up in the body.

The fastest way to DECREASE INFLAMMATION is to do a 28- day controlled anti-inflammation program.

If you want to decrease your inflammation, register here for my upcoming seminar: Purification For Weight Loss & Heart Health:


So, what are these top “Fabulous Five” Foods that will improve cardiac performance, increase your circulation, lower your blood pressure and decrease your risk factors for heart attack, stroke, Congestive Heart Failure and all-around heart disease?

They are simple, household items. Foods that are not difficult to get and are yummy and healthy all at the same time. And, no the answer isn’t kale! Here’s the Fabulous Five:


Lowers Blood PressureLowers Total CholesterolDecreases Inflammation In BodyDecreases C-Reactive Protein (major marker of inflammation on blood testing)Decreases Homocysteine (major marker of inflammation on blood testing)Decreases Inflammatory Prostaglandins (type of inflammation causing hormones)Inhibits plaque formation in the arteriesImproves PWV (Pulse Wave Velocity) & CAC (Coronary Artery Calcium) on lab testingIncreases Glutathione Production & Super Oxidase Dismutase (SOD)These are essential anti-oxidants that manage our inflammation at the cellular levelImproves Microcirculation (enhances our circulation even in the smallest of blood vessels! 2, 3,4


Induces coronary vasodilation – this means improves blood circulation!Improves coronary vascular functionDecreases platelet adhesion only 2 hours after eatingLowers Oxidative stress 5, 6, 7Significantly Decreases Wave Reflection and Blood Pressure Levels8Improves Dilation of Brachial Artery and improves microcirculation and blood flow8


Eating even small amounts of fish reduces risk of Congestive Heart Disease (CHD) and death due to CHD by 17%9Each additional serving lowers risk by another 3.9%9Reduces risk of MI (Myocardial Infarction) by 27%.9Lowers heart disease risk factors in diabetic women.10Reduces risk of ischemic stroke in men.11

4. POMEGRANATE JUICE (Unsweetened, 100% juice please!)

Improves Carotid Artery Stenosis by up to 30%(improves the narrowing of the artery and reduces the thickness in the artery that causes disease)Reduces Blood PressureReduces LDL Oxidation 12, 13


Significantly Reduces total cholesterol and LDL 14Contains multitude of nutrients that are considered cardio-protective such as tocopherols, potassium, calcium, magnesium, resveratrol, plant sterols and arginine 15

Now, for all you exuberant health enthusiasts out there, this doesn’t mean you need to eat these things altogether and all at once.  Start with incorporating one or two of these foods into your weekly routine and then build from there. AND, don’t forget about the 5 Heart Health No-No’s which will COUNTERACT the great benefits of the Fabulous Five!

To start de-flaming your body and do our targeted 28- day controlled ANTI-INFLAMMATION PROGRAM:



You can follow the path that so many before you have and schedule a personal consult so you can receive a custom program that is designed for your success. Click here to schedule an appointment with Dr. Emily:

Schedule An Appointment


1 2 Ravi Varshney, Matthew J Budoff; Garlic and Heart Disease, The Journal of Nutrition, Volume 146, Issue 2, 1 February 2016, Pages 416S–421S, 3 A Bordia; Effect of garlic on blood lipids in patients with coronary heart disease, The American Journal of Clinical Nutrition, Volume 34, Issue 10, 1 October 1981, Pages 2100–2103, 4 Carmia Borek; Garlic Reduces Dementia and Heart-Disease Risk, The Journal of Nutrition, Volume 136, Issue 3, 1 March 2006, Pages 810S–812S, 5 Circulation. 2007 Nov 20;116(21):2376-82. Epub 2007 Nov 5. PMID: 17984375 6. Engler, Mary B. et al. Flavonoid-Rich Dark Chocolate Improves Endothelial Function and Increases Plasma Epicatechin Concentrations in Healthy Adults. Journal of the American College of Nutrition, volume 23, 2004-Issue 3. 7. Flammer, Andreas J., et al. “Dark chocolate improves coronary vasomotion and reduces platelet reactivity.” Circulation 116.21 (2007): 2376-2382. 8. Charalambos Vlachopoulos, et al. Effect of Dark Chocolate on Arterial Function in Healthy Individuals. American Journal of Hypertension, Volume 18, Issue 6, 1 June 2005, Pages 785–791, 9. Konig, A., et al. A Quantitative Analysis of Fish Consumption And Coronary Heart Disease and Mortality. Am J Prev Med. 2005 Nov;29(4):335-46. PMID: 16242600 10. Circulation. 2003 Apr 15;107(14):1852-7. Epub 2003 Mar 31. PMID: 12668520 11.JAMA. 2002 Dec 25;288(24):3130-6. PMID: 12495393 12. Aviram, Michael, et al. Pomegranate Juice Consumption For 3 Years by Patients With Carotid Artery Stenosis Reduces Common Carotid Intima-Media Thickness, Blood Pressure and LDL Oxidation. Clinical Nutrition, Volume 23, Issue 3, 423-433 13. JAMA. 2006 Sep 13;296(10):1255-65. PMID: 16968850 14. Am J Clin Nutr. 2017 Mar 29. Epub 2017 Mar 29. PMID: 28356271 15. Penny M. Kris-Etherton, Frank B. Hu, Emilio Ros, Joan Sabaté; The Role of Tree Nuts and Peanuts in the Prevention of Coronary Heart Disease: Multiple Potential Mechanisms, The Journal of Nutrition, Volume 138, Issue 9, 1 September 2008, Pages 1746S–1751S,

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