Healthy Heart Does it Matter Part II


Last week I wrote about how important the heart is and despite how little we need to do to ensure it pumps blood. The heart is important and all it needs is our collaboration to keep going. Health is our birthright.  Making healthy choices is like an insurance policy to prevent heart disease and most diseases known to human.


One ounce of prevention is worth a pound of cure.  Making better food choices can help you manage most ill in the body, this effort starts in the kitchen. YES I mean you, you and you, must wipe the dust off your pots and pans put them to good use, and get the recipe book off the shelf and start cooking. Hippocrates the father of medicine said “Let food be your medicine, and let medicine be your food.”


When symptoms occur it is the body a signal that something is wrong. The overuse of the wrong fuel for our engine produces a terrain for dis-ease. Living from the inside out eating the right kind of food, daily exercise will provide optimal health.


At ALL cost we should work on prevention and it starts in the kitchen, not a chain food or fast food restaurant. Prevention starts at home. This week I am going to talk about ways to make over your kitchen to support your health.


Before I do I would like to remind you of a few things in order to achieve optimal health.

  • Stay in motion. Being physically active for at least 30 minutes at least four to five days a week. Walking is a great form of exercise and it’s free!
  • Make sure most of your calories come from fresh fruits and vegetables. Avoid or limit sugar sodium and fats.
  • Get yourself tested to and find a doctor who is willing to medicate less and educate more about ways to lower blood pressure or cholesterol naturally
  • Curb bad habits like over consumption of meat, drinking alcoholic beverages and smoking.
  • For heart health eat more fish (salmon)
  • Eat a diet high in fiber
  • Drink a lot of purified water

Making over your kitchen is healthy for your heart; cardiovascular disease is preventable, take baby steps. Start simply with cleaning your pantry and refrigerator.

Here is how to start with a slow and steady walk towards wellness

·         Read all the labels in your pantry and refrigerator and get rid of the items containing high amount of sugar, salt and any words that are unfamiliar.

·         Choose low-fat and fat free dairy foods

·         Eat lean meats in moderation

·         Choose whole grain bread. Check the label to ensure there is no added sugar.

·         Limit sodium and sugars

Choice is everything. Choose Smartly.


Healthy Kitchen Tips

1.       Choose butter over margarine

2.       Replace cooking oil with cold pressed coconut oil

3.       Only use olive oil in its natural state, as much as possible keep at low smoke point

4.       Replace mayonnaise with Greek yogurt

5.       Limit the use of canned goods

6.       Snack on crudités far a nice crunch

7.       Bring out the fruit bowl and keep it filled up every week

8.       Cut out eating junk-foods

9.       Replace sugary cereals breakfast with fruits and vegetable smoothies

10.   Use fresh spices to ad flavor to your food

Shopping List

Below is a list of items that I recommend to many of my clients. They are healthy choices to keep on hand. If you have healthy ingredients at home, you are more likely to prepare healthy foods!

·         Olive oil

·         Coconut oil

·         Celtic sea salt

·         Kelp

·         Mrs. Dash spices

·         Apple cider vinegar

  • Brown rice
  • Honey
  • Stevia
  • Dry beans
  • Whole-grain noodles
  • Almond butter
  • Canned tuna (in water)
  • Hummus
  • Sardines
  • Rice cake
  • Bottled marinara sauce (low sodium)
  • Frozen vegetables and beans
  • Rolled oats
  • Old fashioned oatmeal
  • 9 grains bread
  • Butter

·         Whole grain pretzels

·         Molasses

·         Whole grain crackers

·         Light popcorn

·         Applesauce

·         Jell-O

·         Flaxseed oil

·         Ground flaxseed

·         Walnut

·         Quinoa

·         Garbanzo bean

·         Bulgar

Disclaimer: This article is intended to provide general educational information. Information provided should not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, you should consult appropriate health professionals on any matter relating to their health and well-being.

This article is not an attempt to practice medicine or provide specific medical advice, and should not be used to make a diagnosis or to replace or overrule a qualified health care provider's judgment. Nor should readers rely upon my information if they might need emergency medical treatment. I strongly encourage readers to consult with a qualified health care professional for answers to personal questions. By writing this article I do not establish a doctor-patient relationship with the readers.

The information and opinions expressed here are believed to be accurate, based on the best judgment available to the author, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

Your feedback and questions are welcome. For specific personal coaching, you can email Immacula Oligario directly at or visit us online @



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