The 100 Year Heart Diet Guide

FoodisFoundational

What if achieving your 100 Year Heart was as easy as giving your body what it needs and taking away what it doesn’t? In the year 440 BC, Hippocrates, a very clever and famous Greek physician, said, “Let food be thy medicine and let thy medicine be food ”

Sadly, with mainstream doctors’ rudimentary knowledge of food, Big Pharma’s message that drugs are the answer to sickness, and Big Food’s lies and lean washing, Hippocrates has been largely neglected. Yet the truth remains, and there is plenty of science to prove it! Food can and should be thought of as medicine.

Would you put jello in your gas tank? It does seem like a rather silly question, but the truth is, when you put gas or diesel in your gas tank, your car runs. Anything else (unless you have some funky adapted car) and your vehicle just won’t run. The same premise holds true for the human body it has certain nutritional requirements that, when provided, allow it to perform optimally, like a well-oiled machine. When we give the body the raw materials it needs to be healthy, it is healthy! It really is that simple.

The human body was perfectly created to feel alive and healthy. Therefore, fatigue and health problems should not be the norm. Optimal health can be achieved only by eating whole foods, and eliminating man-made food imitations.

That's all well and good but sometimes implementing change is easier said than done.

Have you ever wanted to begin a new venture, but weren't sure where to start? You can see yourself at the end - achieving the goal you set out to accomplish

However, you don't know how to get there. If only someone could offer you a roadmap to guide you to your destination.

We all share one common goal: live a long, meaningful, and joyful life surrounded by those we love. Unfortunately, for some, this goal seems unattainable. Many people are just trying to get through each day, trudging through life feeling tired and unwell.

What if we told you that we have your roadmap?

We've walked this path, and we know the way to vibrant health. While it will take time and practice, we can guide you - step by step - to the best version of yourself

Whyfoodmatters

From the moment we enter this earth and are nourished from our mother’s breast milk, the journey to health begins with food. Every single morsel of food that enters the mouth has the power to heal or the power to harm. Therefore, the most powerful thing you can do to improve health is carefully decide what goes into your body

According to JAMA [1], diet-related diseases are the leading cause of death in the United States, surpassing deaths from tobacco use and other dangerous lifestyle habits. It's estimated [2] that an unhealthy diet contributes to nearly 700,000 deaths in America each year. Poor diets literally kill.

While poor diet impacts all areas of health, it's particularly damaging to the heart. Research [3] shows that suboptimal eating habits cause two-thirds of cardiovascular deaths, and this number is likely underestimated.

While these facts may seem discouraging, they are meant to empower. Your health is quite literally in your hands - and on your fork.

Understandingthe diet

Do you ever get the sense that life sometimes feels too complicated? In this fast-paced world of nonstop action, society desires the new over the old. However, there is often immense value in going back to the basics. The 100 Year Heart Diet does just that.

The premise of the 100 Year Heart diet is that humans benefit from eating as our ancestors did thousands of years ago. The idea is to avoid the highly processed modern diet in favor of a wholefood approach.

While there is some debate about our huntergatherer ancestors' exact diets, it's clear that they ate non-processed, organic, and in-season foods. Moreover, their diets largely depended on where they lived. For example, cave dwellers likely consumed large, fatty fish in places like Greenland. In warmer locations, diets probably included plants and meat

The 100 Year Heart Diet eliminates inflammatory foods such as sugar, processed grains, conventional dairy, and legumes. Instead, individuals enjoy freerange meat, wild seafood, vegetables, nuts and seeds, eggs, and limited fruit. At a very basic level, if our ancestors didn't eat it, we shouldn't either

Benefitsofthe 100YearHeartDiet

Beyond the obvious health-related benefits, those who follow the 100 Year Heart diet enjoy the following:

It’s simple - There are no counting calories, figuring out macros, or weighing grams of protein on the 100 Year Heart Diet. Instead, it encourages eating as much and often as your body requires.

It’s satisfying - Nutrient-dense whole food is highly nourishing and leaves your body feeling full and satisfied.

Decreased cravings - With more stable blood sugar, unhealthy cravings dissipate. More nutrients - By replacing unhealthy foods with whole foods, the body has access to numerous vitamins and minerals. Fewer toxins - Eating well means focusing on whole foods without additives and chemicals. Over time, the body begins to eliminate unhealthy toxins.

More appreciation - Gratitude naturally comes with preparing and eating your own food.

Humans are creatures of habit. Odds are you've been eating the same way for years, if not decades. Part of the 100 Year Heart lifestyle includes being intentional and slowing down, which is in stark contrast to our always-on-the-go society.

Therefore, it's essential to consider your mindset before beginning the transition. First, it may be helpful to sit down and reflect on your goals.

Then, whether you write them down or meditate on them, start by carefully visualizing the direction you want to head.

Do you want to see your grandchildren grow? Do you hope to travel? Perhaps you desire to host many gatherings at your home. What doors will you open by achieving health? By identifying your "why" in adopting the 100 Year Heart lifestyle, you are more likely to invest long-term

The 100 Year Heart Diet is all about giving your body what it needs to recharge and repair.

By enjoying a diet of fresh, whole, and organic food, you will be rewarded with boundless energy and will be well on your way to your 100 Year Heart!

Now, let's dig into the nitty gritty details of what the 100 Year Heart Diet does and does not include

RulestoEatBy

Don't Eat

Anything that your grandparents or great-grandparents would not recognize as food

Anything in a package with ingredients you can’t pronounce

Anything that contains the word “hydrogenated” in its name

Anything that contains soybean oil, corn oil, canola oil, cottonseed oil, rapeseed oil, safflower oil, and sunflower oil

Anything that contains high-fructose corn syrup

Anything that contains artificial sweeteners

Anything that contains dyes or preservatives

Anything in an aerosol can

Any food with more than five ingredients

Any food with ingredients on the label that you don't recognize

Anything that will not rot (honey is an exception)

Anything that contains MSG

Fast food or anything that you buy in a drive-through

When choosing what to eat, where you get your food from is just as important as what you’re actually eating. That “healthy” non-organic spinach you purchased for dinner is actually loaded with pesticides and could harm your health.

In this world of sneaky manufacturers stretching the truth on labels and preying on our desire for good, clean, healthy food, it’s harder than ever to source quality, toxin-free ingredients. Don’t worry. There is hope! You can find delicious, nutritious food to nourish your body you just have to look.

Follow these five simple principles to fuel your 100 Year Heart with the best food possible.

Raising Hunting

If you have a little bit of land and livestock know-how, purchase a cow, sheep or goat, or chicken and raise it for milk, eggs, or meat. Make sure you do plenty of research, as raising an animal is a longterm commitment.

With the proper license, equipment, and experience, you can hunt for a large animal to keep your family in meat for months. Even better, you can take advantage of the whole animal, including the nutritious organs.

Growing

Try an easy kitchen herb garden, vegetable container gardening, raised beds, or a traditional garden to grow fresh food right at home. Utilize organic compost to ensure a bountiful yield

Catching Knowing

If you can't grow your own food, get to know your local farmers. Build connections within your community, ask questions about growing practices, and schedule a farm visit to see how the animals are treated.

A day spent fishing at a lake, stream, or in the ocean can yield pounds of fresh, nutrient-dense fish. This is a great way to save money and enjoy the great outdoors.

Fish& Seafood

Seafood

eat natural, diversified diets while farmed fish are given commercial feed made from GMO ingredients. They live in overcrowded, dirty environments and contribute to environmental concerns.

Stick with only wild-caught fresh, flashfrozen, or canned fish. Wild-caught fish is loaded with essential, heart-healthy saturated fats and is a great protein source. Choose non-BPA canned fish and make sure it is packed in olive oil or water with no additives. If you can, find a fishery that uses sustainable pole and line, troll, or reefnet fishing methods to help protect the delicate ocean ecosystem.

Remember, since the organic certification is closely regulated, wild-caught fish will not carry that distinction. If a package of fish has an organic label, the fish were farm-raised and simply fed organic feed.

Resources

Go to https://www.nrdc.org/stories/smartseafood-buying-guide to download a guide from the Natural Resources Defense Council that lists fish with the lowest mercury levels

Go to www.cleanfish.com, which lists farmed fish that have no antibiotics or hormones, low mercury levels, and high omega-3s.

Go to www.fishwise.org to find retailers working to ensure that the seafood they sell is sustainable and traceable.

Seafoodandtheomega-3 fatitcontainsarewell documentedtopromote tremendous cardiovascularbenefits.

Dr Jack Wolfson

This list is not exhaustive. When in doubt, go small. Small fish are always healthier, as larger fish contain higher levels of mercury and toxins from the environment. These contaminants build up in the body over time and lead to disease and chronic health problems.

Wild salmon Trout King/Spanish mackerel

Atlantic mackerel or small mackerel varieties

Sardines

Oysters, clams, mussels, scallops

Shrimp

Salmon roe

Orange roughy

Cod Shark

Anchovies

Herring

Lobster

Crab

Sometimes

These fish contain slightly higher levels of contaminants and heavy metals. They are still safe to eat occasionally but should not make up the majority of your diet.

Bluefin and bigeye tuna steaks

Large sea bass

Imitation crab

Pollock

Marlin

Branzino

Snapper Swordfish

Halibut

Tilefish

Albacore Tuna

Red Meat

RedMeat

Traditional grocery store meat is from animals housed in inhumane conditions and pumped with antibiotics and hormones to accelerate growth. These animals are fed an unnatural diet of GMO grains and often don’t have access to proper outdoor space. This is harmful to the animal and consumers.

Grass-fed, grass-finished meat* means the animals ate grass, plants, and shrubs their entire life. This meat contains more nutrients than conventionally-raised meat and never has antibiotics, hormones, or toxins.

Wild-caught meat such as venison (deer) or elk is from animals that have roamed free their entire lives, eating a natural diet without any human interference. Check locally to find sustainably-hunted sources of these heart-healthy meats near you.

Because pigs are not exclusively grass-eating animals, pork will not be sold as grassfinished. Look for pastured pork instead. This label indicates that the animals were allowed to graze, root, and dig outdoors, living natural, happy lives. This meat is free from unnecessary antibiotics and is often more flavorful than conventionally-raised pork.

Allanimalsshouldbein astress-free environment,baskingin sunshineandfreshair.

Dr Jack Wolfson

Keep in mind, “pastured” refers to where the animal lived, not necessarily what they ate. Pastured pigs are often given supplemental feed such as soybeans and corn, which may not be the best quality. To ensure your meat is totally GMO-free, always buy organic, pastured pork.

* also called grass-finished

“Pasture-raised” is not regulated by the USDA. Do your research before buying meat to make sure the company you are buying from follows ethical farming practices. Look for meat labeled pasture-raised with an “Animal Welfare Approved” stamp.

This USDA-approved third-party animal welfare food certification label promotes sustainable family farming practices and indicates the best quality of life for the animal.

AlwaysEat Sometimes NeverEat

Grass-fed, grass-finished beef, organs, and beef products

Grass-fed, grass-finished lamb and goat, organs, and products

Organic and uncured deli meats

Grass-fed, grass-finished bison, organs, and bison products

Wild-caught elk and venison, organs, and products

Organic pastured rabbit

Organic pastured pork, organs, and pork products

Grass-fed meat (that is not grass-finished)

Meat or meat products from conventionally raised animals

Highly processed and cured deli meat

Sometimes

If you cannot access grass-finished meat, grassfed meat is the next best choice. However, don’t make it the primary meat you buy. Uncured deli meats rely on natural salt and flavoring for preservation and may be healthier than conventional deli meats, but should still only be enjoyed occasionally.

Poultry

Poultry

p y g

room to move. They eat GMO grains and mysterious feed containing byproduct “feedstuff.” Because these animals live (and die) in unsanitary, unnatural conditions and never see sunshine or grass, they frequently get sick and are given antibiotics that eventually make their way to your plate.

Stick with poultry labeled organic pastureraised, or organic pastured. These birds are allowed to roam in a pasture outdoors, pecking for bugs and living natural chicken lives. Their diets are supplemented with nonGMO grains and they are not given antibiotics.

Chicken may be labeled natural, antibiotic-free, farm-raised, fresh, cagefree, and hormone-free, but these terms don’t hold much weight and often minimum accommodations are made to fit within compliance. Free-range simply means they had access to the outdoors at some point but doesn’t indicate the time or space spent outside.

Even organic, free-range chicken could be suspect. This means that chickens were raised on organic feed with “access” to the outdoors. It doesn’t indicate the health or living conditions of the chicken.

Note“Pasture-raised” is not regulated by the USDA. Do your research before buying meat to make sure the company you are buying from follows ethical farming practices Look for meat labeled pastureraised with an “Animal Welfare Approved” stamp.

This USDA-approved third-party animal welfare food certification label promotes sustainable family farming practices and indicates the best quality of life for the animal.

AlwaysEat NeverEat

Organic pasture-raised chicken, turkey, duck, quail, organs, and poultry products

Wild-caught turkey, duck, and quail

Conventionally-raised chicken, turkey, or duck, or quail

Processed poultry, deli meat or cold cuts

Eggs

Eggs

Most eggs on grocery store shelves come from factory farms. These chickens live in deplorable conditions and are crammed into small spaces and bred to produce an unnatural amount of eggs. Fed an artificial diet of the cheapest corn, wheat, barley, soybeans, and peas, these stressed-out chickens are hardly the picture of health.

Eggs with a pasture-raised label indicate that the chicken was allowed to roam free outdoors in the sun for the majority of its life. It is as close as a chicken gets to living in the wild, which means the hens are happy and healthy.

pp g y be GMO. Purchase organic, pastureraised eggs to avoid eggs from hens fed GMO feed

Free-range eggs are a result of chickens with some outdoor access, while cagefree simply means they were kept indoors but not in cages. Remember, eggs labeled organic are from chickens fed an organic diet free of GMOs, animal by-products, and antibiotics. This does not reflect living space, outdoor access, or quality of life.

Sometimes

If you are unable to find organic pastureraised eggs, organic free-range eggs are the next best option

Dairy Products

DairyProducts

Surprise, cow's milk is not a health food!. Sadly, cows kept in conventional dairy farms live in cramped, indoor, filthy conditions and are bred constantly to keep milk production up. They are pumped full of artificial growth hormones and steroids to boost milk production and when they can no longer produce an “adequate” amount of milk, they are sent to slaughter.

Raw, fresh, unpasteurized milk from healthy grass-fed animals is more nutrient-dense, has better flavor, and contains more beneficial digestive enzymes than conventional dairy. However, keep in mind, raw milk is illegal for human consumption in many U.S. states and can be contaminated with bacteria if not handled properly. Shop safely.

AlwaysEat

Raw, grass-fed or grass-fed ghee

Raw, grass-fed or grass-fed butter

Raw, grass-fed or grass-fed clarified butter

If you are unable to get raw milk from a trusted source, choose milk from grassfed animals. These sheep, cows, and goats, are fed grass instead of grain and produce milk that is richer in vitamins and nutrients and is easier to digest than conventional milk. Animals are also treated better, as most grass-fed dairy farms allow the animals to roam in a large outdoor space such as a pasture.

Remember, dairy products may indicate “pasture-raised” on the package. This simply means that the animals were kept outdoors. However, it usually indicates a more natural diet and a better quality of life. Choose pasture-raised if grass-fed is not an option.

Sometimes NeverEat

Raw, grass-fed or grass-fed Kefir and yogurt with no additives

Raw, grass-fed or grass-fed cheese and cheese products

Raw, grass-fed or grass-fed milk

Conventional and processed dairy products

Cow’s milk can still cause digestive upset and inflammation, even if raw or grass-fed If you tolerate dairy, choose raw or grass-fed sheep or goat’s milk instead of cow’s milk

Vegetables

Vegetables

and other drug residues are killing us even at low levels. The way food is grown can greatly impact health.

Non-organic vegetables are usually GMO. Genetically modified organisms (GMOs) are crops designed in a lab to resist disease, browning, and glyphosate weed killers such as the toxic Round-Up. This means that your vegetables have been sprayed with a potentially toxic chemical. No amount of washing can get that off completely.

Certified organic is the label given to crops grown or raised without synthetic fertilizers, chemical pesticides, antibiotics, or GMOs. Organic law also requires that farmers have a plan for building soil fertility.

When choosing vegetables, always choose organic. Homegrown or locally grown organic and seasonal is the best. Keep in mind, the organic certification process is lengthy and expensive. Some local farms that follow organic guidelines may not have this mark of approval from the USDA. Do your own research and always visit local farms and get to know farmers in your area.

Corn, sometimes classified as a grain, is high in starch and can spike your blood sugar. It can also lead to digestive issues like IBS, doesn’t have much nutritional value, and most of it is GMO avoid this crop.

This list is not exhaustive. Most veggies can and should be enjoyed freely.

Alwayseat

Broccoli, kale, cabbage, Brussels sprouts, and other cruciferous vegetables

Leafy greens including spinach and Swiss chard

Alliums including garlic, shallots, and onions

Microgreens and sprouts

Peas (technically a bean)

Sometimes NeverEat

Tomatoes, bell peppers, eggplant, and other nightshades

Winter squash

Dandelion and mustard greens

Artichoke Okra

Pumpkin

Sweet potatoes

Carrots Parsnips Cassava

Cucumbers, watercress and escarole

Radishes, turnip greens, and beet greens

Fermented vegetables like sauerkraut or kimchi

Green beans (technically a bean)

Mushrooms Asparagus

Zucchini Celery

Cabbage Capers

Garlic Sea vegetables

Waxy potatoes including fingerling and red

Sometimes

Consume starchy vegetables and nightshades in moderation, especially if you have digestive issues or diabetes.

Corn

Conventionally grown vegetables

Fruit

Current mainstream health guidelines recommend a shocking amount of fruit in the daily diet. In reality, fruit is high in natural sugars and can cause blood sugar to spike.

Most conventionally grown fruit travels hundreds of miles and is often picked before it is ripe, meaning it doesn’t have a chance to get certain nutrients from the plant and ripens in a dark truck or on the grocery store shelf.

Consume, local, seasonal, and organic fruit sparingly as a treat. If you are overweight or have metabolic syndrome or diabetes do not consume more than one cup a day of low glycemic fruit such as berries.

Remember, conventionally grown fruit is full of harmful pesticides and is often GMO. Even if you don’t or can’t purchase local, always choose organic and only buy fruit that is in season.

Fre hl d f it j i

Fats& Oils

Fats&Oils

While fat often gets a bad rap, it is essential to a healthy diet. Like protein and carbohydrates, fat is a nutrient your body needs for optimal health. In addition, fat is a vital source of energy.

The body loves saturated fat. Grass-fed beef tallow, chicken fat, and coconut oil are examples of heart-healthy saturated fats. As long as they are organic, they can be enjoyed freely.

Oilispurefat,but youwilllosefatand weighteatingit.

Dr. Jack Wolfson

Vegetable oils, such as canola oil, are edible oils extracted from plants. Sounds great, right? Not so fast! Most plants produced for oil production are non-organic and genetically modified.

For example, the canola plant does not even exist in the wild. Instead, it is a rapeseed oil plant that big agricultural factories have genetically modified for cooking purposes.

The second problem that arises with vegetable oils lies in the extraction process. A chemical solvent, typically hexane, is used to extract oil from the plant. It is then heated again and given a bath in multiple other chemicals to preserve color and taste. Vegetable oils also oxidize quickly when heated, leading to inflammation and heart disease.

Alwaysusethese

Grass-fed ghee

Unrefined virgin coconut oil

Grass-fed beef, bison, and lamb tallow

Pasture-raised lard

Cage-free duck, chicken, and goose fat

Palm shortening (for baking)

Raw or grass-fed butter

Avocado oil

Unrefined red palm oil

Pasture-raised pork lard

NeverUseThese

Extra virgin, coldpressed olive oil

Walnut oil

Almond oil

Macadamia oil

Sesame oil

Flax oil

Hemp oil

Black seed oil

MCT oil

Pistachio oil

Soybean, canola, corn, safflower, sunflower, palm, peanut oil

Vegetable oil and shortening

Margarine or butter substitutes

Anything with hydrogenated listed in ingredients

Anything else fake or that includes ingredients you can’t pronounce

Drizzle

Always choose organic and make sure that you use oil or fat with an appropriate smoke point for your cooking temperature. Certain oils, should be used for drizzling after cooking or in homemade, unheated dressings and dips.

Legumes

Legumes

Conventional dietary guidelines recommend three cups of beans per week. Unfortunately, there is a dark side to beans.

Legumes contain FODMAPs, carbohydrates that some people do not absorb well. These carbs can lead to gas, bloating, and other digestive issues. Beans do not contain any nutrients that can't be obtained from other, healthier sources.

Avoid beans if you are insulin sensitive, have metabolic syndrome, or have autoimmune conditions.

Women with breast cancer or men trying to conceive should also avoid legumes.

Legumes can affect metabolism and weight, so if you struggle with your weight, cutting out legumes is a good idea.

If you eat beans, only choose dried organic beans and eat them sparingly.

Sometimes NeverEat

Great northern

Navy

Snow peas

Mung beans

Lentils

Peas

Black beans

Garbanzo beans

Pinto

Adzuki beans

Cannellini beans

Members of the cowpea family

Natto, miso, or tamari sauce

Lima beans

Tofu, tempeh, soy sauce

Soybeans

Kidney beans

Baked beans

Peanuts

Beans in cans

Cooking beans

Soak legumes in room temperature water for 18-24 hours prior to cooking. Discard soaking water and use fresh water to cook.

Cook with dried kelp.

Simmer gently until beans are tender.

Nuts& Seeds

Nuts&Seeds

Nuts and seeds are a great source of hearthealthy saturated fat, protein, vitamins, minerals, fiber, and antioxidants. However, many contain antinutrients, a naturallyoccurring compound that makes them hard to digest and may make many of the beneficial nutrients unavailable for absorption. These antinutrients are thought to be a form of protection for the seed, as many animals (including humans) often get sick after ingesting them.

Antinutrients, specifically phytic acid, have been connected to issues with leaky gut, impaired digestive response, and autoimmune disorders. Soaking and sprouting nuts and seeds breaks down antinutrients, making minerals accessible for digestion and absorption.

Remember, many nuts are simply junk food in disguise. Only consume nuts with no additives like sugar, refined oil, artificial flavors, coloring, or salt.

Rawnutsandseeds loweryourriskof heartdisease, cancer,and diverticulitis.

Dr JackWolfson

Buy nuts and seeds in small quantities and store them in the freezer to help prevent the breakdown of fats. Soak them overnight in warm water and eat a handful or two daily as a snack or add to salads. Always choose organic.

Occasionally (ahandfuladay)

InSmoothies orMixed inDishes

Almonds

Walnuts

Hazelnuts

Brazil nuts

Pistachios

Macadamia nuts

Pecans

Pine nuts

Nut butter with no additives or homemade

Pumpkin seeds

Cashews

Sunflower seeds

Chia seeds

Ground flaxseed

Hemp seeds and hemp powder

Sesame seeds

Psyllium seeds

Poppy seeds

Raw cacao

InSmoothies orDishes

These seeds are small and can’t be eaten by themselves. Mix them into your favorite drink or smoothie or use in recipes or as toppings.

NeverEat

Nuts with sugar, chocolate or candy

Nut butter with added oil, sugar or salt

Nuts roasted in vegetable oils

Grains

Grains

Though mainstream dietary guidelines suggest that whole grains are part of a balanced diet, many people shouldn’t eat grains at all. Grains contain antinutrients that lead to digestive issues and can contribute to bad gut bacteria. Stay away from grains if you have any food sensitivities, digestive issues like acid reflux or IBS, or feel bloated after you eat them.

Avoid grains if you have metabolic syndrome, diabetes, or high blood sugar or if you struggle with weight or food cravings. Those with high inflammation markers or autoimmune conditions should cut out grains as they can contribute to increased inflammatory issues.

If you tolerate grains, always choose organic and stick to gluten-free, whole grains in moderation.

Sometimes NeverEat

Black, brown, red, and wild rice

White rice (when cooked and cooled)

Wheat or wheat bran, wheat germ or wheat starch Durum

Oats Arrowroot

Barley and barley malt or extract

Couscous

Amaranth

Flax

Rye

Semolina

Millet

Potato starch or flour

Udon

Farina

Teff Sago Spelt

Orzo

Sorghum Quinoa (pseudo-grain)

Farro

Panko

Buckwheat

Tapioca

Triticale

Sweeteners

Sweeteners

The modern diet is loaded with hidden sugar. Refined sugar and artificial sweeteners hide in everything and increase your risk of cardiovascular disease, inflammation, and obesity. When it comes to sweeteners, natural and organic are best and should be reserved for the occasional treat.

Monk fruit is the only natural sweetener that will not impact blood sugar. Be cautious, however, as it is highly concentrated and super sweet. A little bit goes a long way. Use other sweeteners like molasses and honey in moderation and always choose organic.

Raw local honey

100% pure stevia extract

100% pure maple syrup

Artificial sweeteners of any kind

Sugary beverages

High-fructose corn syrup or any ingredient with the word syrup in it (except for pure organic maple syrup)

Packaged foods that contain added sugar or other sweeteners like yogurt, tomato sauces, bread, ketchup, candy, soups, cereals, dressings, granola or additives with the suffix “-ose”

Unsulfured blackstrap molasses

Monk fruit Brown or white sugar

Yacon syrup

Fresh, pureed fruit or fruit juice

Date syrup

Beverages

Beverages

Soda, fancy coffee shop drinks, and even supposedly “healthy” fruit juice can all hide loads of sugar and other toxic ingredients that harm your health.

However, other drinks can actually complement a healthy diet and deliver essential minerals and antioxidants.

Drink

Filtered water and sparkling mineral water

Herbal, black, and green tea

Homemade green juices and shakes

Coconut water with no additives

Coffee

Kombucha without added sugar

Stick to beverages you make yourself that way you know exactly what you’re drinking.

Always choose organic drinks and only use water filtered through a reverse osmosis filtration system.

Sometimes neverDrink

Wine (no more than 2-3 times per week)

Spirits (no more than 2-3 times per week)

Real, freshly squeezed juice

Homemade fruit smoothies

Gluten-free beer

Hard kombucha and hard seltzer (no more than 2-3 times per week)

Sometimes

If you have AFib or other health or heart conditions, consult with your doctor before drinking alcohol Freshly-squeezed fruit juice and smoothies should be reserved for a treat, as they are high in natural sugar

Energy drinks

Water with flavoring or sweeteners

Coffee drinks with sugar or sugar substitutes

Fruit or veggie smoothies you do not make yourself

Conventional fruit juice

Sweetened or flavored iced tea drinks

Soda

Water in plastic bottles

Herbs& Spices

Herbs&Spices

Herbs and spices are full of incredible organic compounds to help reduce inflammation, fight oxidative stress, and enhance your food. Enjoy any herb or spice, fresh or dried. Always choose organic.

This list is not exhaustive but includes a few of the best herbs and spices to support your health. Get creative!

Rosemary

Lavendar

Turmeric

Basil

Juniper berry

Cumin

Oregano

Echinacea

HerbsandSpicesforHealth

Condiments &Dressings

Condiments& Dressings

Condiments are a sneaky source of sugar and additives that could be harming your heart.

Choose condiments in glass bottles instead of plastic, as plastic contains chemicals and toxins.

Condiment

Salad dressing

Ketchup

Mustard

Vinegar

Fish sauce

Chili and hot sauces

Tahini

Always read the label closely and only purchase organic condiments with no additives or make your own with highquality ingredients.

BestSource

Make a simple dressing, use high-quality organic olive oil and mix in any kind of vinegar with mustard, dried or fresh herbs, salt and pepper, spices, and lemon juice

No added sugar organic or make your own. Be sure that it is not made with canola or soybean oil only organic olive or avocado oil.

Store bought is fine if it doesn't contain soybean or canola oil

Keep a wide variety on hand, including balsamic, apple cider, rice, and wine

As long as you can pronounce and recognize all ingredients, it is fine to use

Must not contain added chemicals, including sulfites

Make or buy organic

Cocktail sauce Use homemade ketchup, lemon juice, and horseradish to make your own

Barbecue sauce

Mayonnaise

Coconut aminos

Make your own to avoid additives and sugar

Make sure that it is not made with canola or soybean oil only olive or avocado oil

Made from the fermented sap of coconut palm and sea salt

Packaged Food&Flour

PackagedFood& BakingFlour

PackagedFood BakingFlour

Avoid packaged products whenever possible. If you are traveling or need a quick snack, stick to products with five ingredients or less. Always choose organic and never purchase anything with ingredients that you cannot pronounce.

Grass-fed yogurt with no additives: Sheep and goat’s milk best. Enjoy in moderation if not sensitive

Grass-fed kefir with no additives: Sheep and goat’s milk best. Enjoy in moderation if not sensitive

Dark chocolate: At least 70% cacao with no sugar or additives

Kimchi

Nut butter: No sugar or palm oil added. Homemade is best

Cassava chips: Made from sliced cassava, these chips are an excellent alternative to potato chips

Almond or cassava flour tortillas

“Paleo”- approved packaged products

Following a primarily grain-free diet doesn’t mean you can’t still enjoy baking. Use these types of organic flour to substitute all-purpose flour in your favorite recipes. Follow appropriate substitution guidelines, as the measurements may be different.

Coconut flour

Almond flour

Cassava flour

Chestnut flour

Hazelnut flour

Green banana flour

Coffee fruit flour

Millet

Sorghum flour

Arrowroot flour

Tigernut flour

Grain and gluten-free flour mix

Sweet potato flour with no additives

Sesame (and seeds) flour

I’mcommittedtomy100YearHeart....

Nowwhat?

Now that you've set your intention to live a healthy lifestyle and have learned all about what you should and should not eat, it's time to begin. As with most things in life, preparation is key. The best place to begin is in your kitchen pantry and cupboards.

Start by cleaning out any unhealthy or tempting foods and snacks Remove any food vices so they will not be readily accessible to you. Eventually, you will no longer crave those unhealthy foods, but it's best to part ways for now.

Next, begin by making a list of 100 Year Heartapproved foods that you enjoy. Then, spend some time researching a few new recipes The key to success will be keeping it simple. It's easy to get overwhelmed when searching the internet for healthy meals. If you love to cook, search away. However, for most newbies, think simple: eggs, avocado, fish, vegetables, nuts, and seeds.

Refer to the previous pages if you need help sourcing good, whole food and for tips regarding what you should be looking for. Remember, make sure that you are eating 100 percent organic. Only purchase food that is pesticide, hormone, and chemical-free

It may not be easy to find high-quality food, depending on where you live. Thankfully, there are some excellent online choices. One benefit of living in today's world is that you can have food delivered right to your door. Some of our favorite places to shop are Crowd Cow and Vital Choice

The first step is often the hardest when starting down a new path However, once you've committed to becoming the best version of yourself, your most challenging step is behind you. You've done some basic preparations, now it's time to begin.

While there is no right way to get there, we recommend spending the next month easing into the 100 Year Heart lifestyle. By committing to small weekly changes, you are more likely to stick with it.

Additionally, it provides the body with an opportunity to adapt to its new way of life slowly On the following pages is an essential weekly guide that will help you transition to the 100 Year Heart Diet.

Week1:Eliminateall

glutenandsoy-Add vegetablestoevery meal

Gluten is the small protein found in wheat, barley, and rye. It irritates the gut and allows unwanted particles into the body, creating inflammation and disease. Gluten [4] is the primary cause of at least 55 diseases. Go through your pantry and refrigerator and get rid of all gluten products. Be sure to read labels, as gluten is found in items beyond bread and crackers. Hidden sources of gluten may include condiments, broths, and even chewing gum.

While you're at it, throw out any soy products as well. Often touted as a health food product, soy contains toxins, including lectins, phytates, and phytoestrogens. What's more, nearly all soy in the US is genetically modified.

Instead, begin adding vegetables to every meal, including breakfast. For example, simply add a handful of cilantro to the top of your eggs, sliced carrots with your lunch, or a nice side salad at dinner.

Week2:Eliminate dairy-Addnutmilk

Dairy has been closely linked [5] to various inflammatory and digestive issues, especially in those who are already unwell

For the time being, eliminate dairy, including milk, cheese, butter, and yogurt. Once your body begins to heal, you can possibly resume eating small amounts of raw dairy in the future.

What will you add to your morning coffee or daily smoothie? Begin exploring homemade nut milk. Nut milk is a rich source of vitamins and minerals. It is surprisingly easy to make and provides a creamy and delicious substitute for dairy.

Week3:Eliminate sugar

Sugar is one of the most addictive drugs [6] on the planet, and sugar abuse is concerningly widespread. Several studies [7] have shown diets high in sugar increase the risk of heart disease and death.

Removing sugar from your home will involve more than throwing away the bag of sugar in the back of your cupboard Eliminate all sugar-containing products. Read labels and become knowledgeable about what goes into your body.

Our bodies can live without sugar just fine, and we are better off without it. However, if you crave a sweet taste of something during the initial weeks, turn to small amounts of fruit or honey.

Week4:Eliminate corn,beans,and russetpotatoes-Add healthyfats.

In week four, things begin to get more serious when we eliminate some foods that you likely thought were healthy It's time to rid your home of corn, beans, and russet potatoes.

While we are used to loading our plates with a starch or carb with each meal, these foods are a high source of carbohydrates. Certain carbs cause spikes in blood sugar Also, most corn is highly genetically modified in the United States.

Instead, begin to add satiating healthy fats to your diet. Fats are incredibly nutritious and filling, which means you won't miss that side of mashed potatoes Beef, soaked nuts and seeds, fatty rich salmon, or delicious guacamole are great daily additions.

Week5:Limitfruit; Addmoreorganmeat andveggies

Our ancestors rarely ate fruit, and when they did, it was wild berries or crab apples Today, everywhere you turn, someone is drinking a sizeable fruit-based smoothie or eating a banana - all in the name of health.

The problem with fruit is that it is a simple sugar. Our bodies digest fructose quickly, leading to blood glucose spikes The unused sugars get translated to triglycerides in the body and stored as fats.

Add in healthy organ meat like heart and liver If you're not a fan of offal, try mixing it into other meat like ground beef at first. This will help you get used to the taste

Note: Once you have gotten the 100 Year Heart Diet under your belt and have retrained your brain to stop craving sugar, you can add in a daily piece of seasonal fruit or a handful of berries.

Findyourtribe

Most successful people don't achieve their goals alone. Often, they have a team of others encouraging and helping them along the way. Success is found in surrounding yourself with like-minded people. This is where the team at the Natural Heart Doctor comes in. We have walked this path and are living proof of the benefits of the 100 Year Heart lifestyle. Join our tribe and reap the benefits of a long, joyful life and your 100 Year Heart.

https://jamanetwork com/journals/jama/fullarticle/2678018

https://vizhub healthdata org/gbd-compare/ https://academic.oup.com/ehjqcco/article/8/1/50/5918025

https://www.nejm.org/doi/full/10.1056/nejmra010852

https://www.cambridge.org/core/journals/public-healthnutrition/article/productionrelated-contaminants-pesticides-antibiotics-andhormones-in-organic-and-conventionally-produced-milk-samples-sold-in-theusa/D1107FE30C778A73F5F601C5D3D6E572

https://pubmed ncbi nlm nih gov/23719144/

https://jamanetwork com/journals/jamainternalmedicine/fullarticle/1819573