Compatible Cardio Caring Everyday Edibles: Tomatoes, Onions and Garlic
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.
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
Daniel Diet Heart Healthy Helpers (for quick reference)
Allium Plants Compound
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 -lpi.oregonstate.edu)
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)
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 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.
(source-umd.edu) 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- ods.od.nih.gov/fact sheets)
Niacin (Vitamin B3) (16mg) dv
Niacin maintains cholesterol levels. It is good to lower LDL (bad) cholesterol and to increase HDL (good) cholesterol.
Delicious & Nutritious cooked or raw
soup, salad, sandwich, side-dish
portable, divisable, stand alone quality
Tomatoes, unlike onions and garlic, are not from biblical setting areas such as North Africa and the Middle East. They are native to South America. The Spanish did not deliver these throughout until 1500 A.D. Daniel would not have enjoyed these but we can.
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.
Sample medium onion 2-1/2 “diameter
Vitamin C 8.1 mg 13% dv
Dietary Fiber 1.9mg 8% dv
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 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.
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 healthaliciousness.com, 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.