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Compatible Cardio Caring Everyday Edibles: Tomatoes, Onions and Garlic

Updated on September 26, 2015

Awesome Threesome

A sweet onion, garlic clove and organic vine ripened tomato.
A sweet onion, garlic clove and organic vine ripened tomato.

Dash Diet B.C.

The D.A.S.H. Diet (Dietary Approach to Stop Hypertension) puts an emphasis on a plant based diet part to enhance hearth health particularly blood pressure. (Thus the acronym) D.A.S.H. Diet thinking isn’t new. Hippocrates, a figure from ancient Greece advocated a similar approach. The Hippocratic Oath, the ethical pledge taken by contemporary medical doctors was inspired by him.

Daniel, a biblical prophet also promoted a lean green diet. He relied upon a simple regimen of vegetarian matter and water. (Holy Bible Daniel 1st chapter) The events of his narrative predate Hippocrates birth by over 100 years. Daniel actually provided the first D.A.S.H. Diet. The Daniel Approved Solution for Heart-Health (and overall health) was displayed nearly 2600 years ago. The D.A.S.H. Diet B.C. seems like a more accurate name.

Sgt. Yesenia Albiter, right, a Force Health noncommissioned officer assigned to Katterbach Army Health Clinic, talks health issues with Stacy Drones, left, a contractor who had just had her blood pressure checked during the Army Performance Triad kic
Sgt. Yesenia Albiter, right, a Force Health noncommissioned officer assigned to Katterbach Army Health Clinic, talks health issues with Stacy Drones, left, a contractor who had just had her blood pressure checked during the Army Performance Triad kic | Source

Cardio Caring and Compatible

Today’s American food landscape is dotted with sodium saturated, artificial chemically enhanced additives (high fructose corn syrup) and fat calorie heavy land mines that simply blow up consumer’s prospects of good long term health. Diabetes, cancer and heart disease particularly hypertension have become rites of passage into our middle age for those of us living in the more economically developed nations. As of late, this has become a concern for the youth too.

We aren’t trying to eat unhealthy. However, the packaged and fried food provides quick and convenient options for our lifestyles. The temptation to pick up fast fried fat laden foods in place of healthier choices is alluring to the double duty parents, (job and home) busy students and other multitaskers among us. We need healthy eating that’s hurry eating.

We need to eat cadio caring foods every day. The everyday edibles must be compatible to today’s hectic lifestyles. The healthy eats must be hurry eats or else the quick carbs, sodium and sugar will literally be the death of us. I developed a guide to compatible convenient Daniel approved selections to include in my omnivorous routine. I also hope that continuing to follow this will help me get un-prescribed from blood pressure medications. As such, this is not and doesn’t pretend to be medical advice. No one reading this article saw the letters M.D. (medical doctor) or N.D. (naturopathy doctor) follow my name.

This is a result of my due diligent christizen (Christian-citizen) effort and experience trying to balance eating healthy and living good. To that end the everyday edibles featured are reviewed for heart health caring and compatible to the “let’s go” mentality. The only dietary elements featured are those on the accompanying heart healthy helpers list. These are by no means the only heart helpers but are worthy of special recognition.

Tomato Patch of Big Beef Hybrids

Is this mouth watering sight or what?
Is this mouth watering sight or what? | Source

Daniel Diet Heart Healthy Helpers (for quick reference)

Allium Plants Compound

Alliin, Allinase,Allicin

Alliin is a sulfur compound that is the basis of a super heart helping ingredient allinase which is found in plants that belong to the Allium genus. Garlic, onions and leeks are members of this group. Allinase is released when the plant body is split in some fashion. The Allinase in turn breaks down into Allicin. (source

The alli network components are not vitamins or minerals. The ingredients are simply the most effective elements at heart health happiness. It does all of the following:

-Lowers blood pressure

-Lowers LDLs (bad) cholesterol while increasing HDLs (good) cholesterol

-Prevents strokes via fibrinolysis, an action that removes plaque and clots from blood vessels

(source- “ Desk Reference to Nature’s Medicine” editors Steven Foster, Rebecca L Johnson National Geographic 2008)

Fatty Acids

Monosaturated Fat

The variety of fatty acids is broad. It includes polyunsaturated acids in addition to the two listed here. Monosaturated Fats contribute to heart health by lowering LDLs (bad) cholesterol.

Omega 3

Omega 3s are best known as natives of fish stock such as salmon and tuna. However, these are also found in some plant based foods. The Omega 3s lower LDLs (bad) cholesterol and also help maintain a safe level of triglycerides.



Dietary Fiber (25g) dv* (38g) for men over 50

Fiber is a product of plants that doesn’t get digested by people. Dietary fiber comes in two forms: Soluble which dissolves in water and insoluble which does not dissolve in water. Soluble reduce risk of coronary disease by lowering LDL (bad) cholesterol and regulating blood sugars to a safe level. Insoluble fiber helps keep us “regular.”


Magnesium (400 mg) dv

Magnesium is involved in more than 300 reactions within human bodies. It contributes to the maintenance of normal heart rhythm and blood glucose control. It aids with blood pressure regulation via interaction with sodium and potassium at the cellular level.


Potassium (4.7 g, 4700mg) dv

Potassium is the third most abundant mineral in the body. It helps to regulate heart rhythms. Potassium is involved with pumping our blood to the extent of 100,000 times a day. It also balances minerals within cells which help regulate sodium levels and thereby contributing to healthy blood pressure.


*dv refers to daily value requirement.


Ascorbic Acid (Vitamin C) (60mg) dv

Vitamin C is a water soluble ingredient that must be replaced continuously. It helps in the maintenance of blood vessels. It keeps arteries flexible and in doing so slows the progression of atherosclerosis. (hardening of the arteries) Vitamin C has also been associated with a lower risk of high blood pressure.

( University of Maryland Medical Center

Vitamin E (20mg) dv

Vitamin E prevents formation of blood clots that could lead to a stroke. Furthermore, it discourages the formation of LDL (bad)cholesterol. It too is associated with lower rates of heart disease.


Folate (VitaminB9) (400µg) dv

Folate is a water soluble vitamin that plays a role in keeping a safe level of homocysteines in the blood which in turn protects us from stroke and reduce the risk of heart disease.

(source- sheets)

Niacin (Vitamin B3) (16mg) dv

Niacin maintains cholesterol levels. It is good to lower LDL (bad) cholesterol and to increase HDL (good) cholesterol.

Compatibility Chart

Everyday Edible
Delicious & Nutritious cooked or raw
soup, salad, sandwich, side-dish
portable, divisable, stand alone quality
The x indicates all of the characteristics are met. I put an asterisk in the third column because I realize many readers may not agee with my assessment of onions and garlic as stand alone treats.


Cardio Caring

Sample, medium whole red ripe tomato (2-3/5” diameter 123 grams)

Vitamin C 16.9mg 28% dv*

Potassium 292mg 6% dv

Magnesium 14mg 4% dv

Folate 18μg 5% dv

* The daily value is based upon U.S.D.A. Nutrient Database for Standard Reference, Release 27

Tomatoes are a leading source of the phytonutrient lycopene which is widely known as the most powerful antioxidants used to combat cancer. A pair of medium whole tomatoes easily provides 12% of the potassium required within a day, close to 10% of folate and all those lycopenes.


Tomato should be compatible. After all, tomatoes enjoy a multitasker role in our language. Is it tomāto or tomäto? Botanists refer to them as fruit. Chefs think of them as vegetables. One thing we can all agree upon is their multiple uses.

The pair of tomatoes previously alluded to can be divided for use throughout the day. Sliced tomatoes are particularly good sandwich stuffers for those who brown bag their afternoon meal. Diced tomatoes are a good addition to tuna (or chicken) salad that provides the meat of the sandwich. Diced or sliced tomatoes work in the typical garden salad. One of my favorites, the “poor man’s sandwich” makes a good between meal snack: a tomato and onion sandwich. Yum! Tomatoes are also terrific stand alone snacks.


Cardio Caring

Sample medium onion 2-1/2 “diameter

Vitamin C 8.1 mg 13% dv

Dietary Fiber 1.9mg 8% dv

Allian n/a

The way to someone’s heart healthiness is by way of onions. The U.S.D.A nutrition table doesn’t provide a recommended daily intake (rdi) value for Allian based elements. Perhaps it should, given the enormous cardio caring compounds within. Onions contain that all powerful allian and are more nutrient balanced then garlic. The onion offers a good source of vitamin C and dietary fiber.


The Allium clan may actually have been part of the D.A.S.H. Diet B.C. Whereas, tomatoes are native to South America and weren't introduced by the Spanish until 1500 A.D., onions and garlic are from the general region (North Africa, Middle East) in which Daniel and his pals revered the Lord through dinner rather than divination.

The sample 2-1/2” onion can be divided into the onion/garlic morning (or anytime) treat, supply an ample amount of “fixins” on a sandwich, added to soup to flavor, diced into salads and of course along with tomatoes provide the substance of my favorite treats, the poor man’s sandwich. And, no one said you must stop at one.

Medicinal Herb
Medicinal Herb


Cardio Caring

One raw clove garlic

Allian n/a dv

Garlic is that most romantic of herbs. Whereas diamonds are a girl’s best friend, garlic is her heart’s best friend. Garlic is also the most loyal of herbs. They say a dog is man’s best friend. I say garlic is our hearts’ best friend. According to, studies have shown that less than half a clove of raw garlic (900mg can lower cholesterol by 10-12%. Allian does a body good.


Garlic provides a zesty addition to soups, salads and sandwiches. I sometimes will slice it and let it settle in water for a while. Whatever is in you that doesn’t belong there won’t want to stay once that powerful natural narcotic combination is imbued. Garlic belongs everywhere and can be added to anything. And, as with onions there is no reason to stop at one. Garlic is like a heart health pill that provides an easy way to get heart healthy nutrition.


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    • FlourishAnyway profile image

      FlourishAnyway 2 years ago from USA

      I like your take on this; it's a healthy alternative that is bound to help.

    • justthemessenger profile image

      James C Moore 2 years ago from The Great Midwest

      Tomatoes, onions and garlic make my heart healthy and my taste buds happy!

    • lawrence01 profile image

      Lawrence Hebb 2 years ago from Hamilton, New Zealand

      I've heard of the Daniel diet before but not really read much anout it. I found the details about the sulfur content interesting as my wife is allergic to sulfur but can eat the garlic and onions. I love all the veggies you mentioned and now I've a good reason to keep eating them.



    • justthemessenger profile image

      James C Moore 2 years ago from The Great Midwest

      The bible is actually vague in its description of what Daniel and his friends ate. The food eaten isn't specified just identified as plant matter. I'm thinking (remember I'm not an expert) that perhaps your wife can eat the garlic and onions with their sulfur because this ingredient is properly balanced with other substances within these bulbs, but that isolated sulphur is a problem. Well, that's my guess.

    • lawrence01 profile image

      Lawrence Hebb 2 years ago from Hamilton, New Zealand

      She does and theres never a problem. We didn't know that there was sulfur in them so (to me) its amazing they are balanced with the other minerals in such a way as to work in total harmony.


    • MsDora profile image

      Dora Isaac Weithers 2 years ago from The Caribbean

      Very helpful! Tomatoes, onions and garlic are among the easiest to come by. Thanks for underscoring their importance in good health.

    • justthemessenger profile image

      James C Moore 2 years ago from The Great Midwest

      Ms Dora, Be blessed and healthy. The availability and flexibility of use is what makes these three super veggies so compatible.

    • peachpurple profile image

      peachy 23 months ago from Home Sweet Home

      Didn't know there is such diet. Thanks

    • justthemessenger profile image

      James C Moore 23 months ago from The Great Midwest

      The origins of the name " daniel diet" is derived from the narrative found in the biblical book of Daniel the 1st chapter verses 1-16. It's good reading.

    • Taranwanderer profile image

      Taranwanderer 20 months ago

      Tomatoes, especially, are really good for you. I eat it on multigrain bread with turkey and lettuce.

    • justthemessenger profile image

      James C Moore 20 months ago from The Great Midwest

      I am with you there, Taranwanderer. I do my best to make sure tomatoes are an everyday edible.

    • rajan jolly profile image

      Rajan Singh Jolly 12 months ago from From Mumbai, presently in Jalandhar,INDIA.

      I love the title of the article and of course the foods mentioned in the article indeed are a boon for cardio health.

    • justthemessenger profile image

      James C Moore 12 months ago from The Great Midwest

      Thanks, I wanted the hub to have a catchy sounding title.

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