Top-Tasting Recipes To Reverse Heart Disease

TOP-TASTING RECIPES TO

Reverse Heart Disease

Heart disease—the leading cause of death in the United States—has been strongly linked to lifestyle factors, particularly diet. A number of studies, including one published in The Journal of the American Heart Association in 2019, have found that people who eat more plant-based foods and fewer animal products are less likely to develop and die of heart disease.

What is heart disease?

When we say “heart disease” here, we’re really referring to cardiovascular disease—a large category encompassing conditions of the heart muscle and coronary arteries as well as the circulatory system and blood vessels. Facets of cardiovascular disease include coronary artery disease (clogged arteries) and heart failure.

Coronary Artery Disease

Narrowing or blockage of the coronary arteries—the major blood vessels that carry blood, oxygen, and nutrients to the heart.

What causes heart disease?

Heart disease does not occur overnight; rather, it begins as early as childhood and worsens over time. Most commonly, the root of heart disease is plaque: fatty deposits that accumulate in arteries throughout the body. Over time, as people ingest dietary fat and cholesterol, the lining becomes damaged and “sticky,” and plaque accumulates. The more plaque that is present, the narrower the arterial passageways through which blood delivers vital oxygen and nutrients to the body. When plaque closes off arteries, it can cause cardiac arrest.

Heart Failure

Weakening of the heart muscle, usually due to the heart not receiving the blood, oxygen, and nutrients that it needs.

Foods that promote heart disease Animal-based foods are full of saturated fat and cholesterol, the building blocks of heart disease. Meat, dairy, and eggs all contribute to the buildup of plaque.

Meat

Dairy

Eggs

A study of 400,000 men and women found that over the course of 13 years, the risk of heart disease rose with every 100-gram increase in daily red and processed meat intake.

Milk, cheese, and other dairy products contain high levels of saturated fat, which can raise LDL, or “bad,” cholesterol levels.

A study concluded the more eggs or cholesterol that participants consumed, the higher their risk of cardiovascular disease.

Ultra Processed Foods In a 2019 study, for every 10 percent increase of ultraprocessed foods, the risk of a serious cardiovascular event was 12 percent higher.

Reversing heart disease with diet

Medications and surgical procedures do not address the root of heart disease. But the good news is that the world’s leading killer is in fact preventable and even reversible. Just as lifestyle factors cause it to develop, they can also cause it to recede. You can dramatically lower your cholesterol and blood pressure simply by changing what you eat.

A July 2021 meta-analysis of 99 studies found that diets rich in whole plant foods were associated with markedly lower cardiovascular risk compared with diets rich in meat and dairy products.

You can dramatically lower your cholesterol and blood pressure simply by changing what you eat.

Unlike animal foods, whole plant foods don’t promote the accumulation of plaque. What’s more, they can actually improve the health of your arteries and reverse the progression of heart disease. This is because once your bloodstream is no longer inundated with cholesterol and fat after every meal, your body can begin to heal itself, stabilize the plaque that has already accumulated, and allow blood passageways to relax naturally.

Success Stories

How I Curbed High Cholesterol, Fibroids, Heartburn, and Anemia with a Plant-Based Diet After being on a low-carb, meat-heavy diet for several years, I woke up one night with heartburn, coughing, and dizziness.

I found out that I was extremely anemic, and I had fibroids in my uterus that the doctor said needed to be removed right away. I had a stomach ulcer and my digestive system was a mess.

I came across the Forks Over Knives film, and put it on thinking it was a cooking show. I was fascinated and impressed with the scientific evidence for a whole-food, plant-based diet that the film presented.

From a Failing Heart and Weight Struggles to Healthy and Active: A Couple’s Plant-Based Journey After Don was diagnosed with congestive heart failure, his health really started to go downhill. One morning, his arthritis and inflammation had gotten so bad that he couldn’t even get out of bed. It took five paramedics to get him onto a gurney to go to the hospital.

Forks Over Knives changed our lives. After

just 10 days on a whole-food, plant-based diet, Don felt better than he had in years.

Neither of us have ever looked back. The difference that a whole-food, plant-based diet made has been nothing short of miraculous.

Don’s gone from being on nine medications to three. We’ve both lost weight, too. Don went from 191 down to 158 and I have lost 35-45 pounds without even trying.

Betty Taylor

I began using Forks Meal Planner and started to get the hang of whole-food, plant-based cooking. I loved how the food looked like familiar dishes my family loved.

It helped so much.

Since transitioning to a whole-food, plantbased diet, my life has completely changed: My anemia is gone. I take zero medications. I never get heartburn. I haven’t gotten any fibroids. My weight naturally stays right around where I like it.

Encouraging others to live a plant-based lifestyle has now become my passion and my life’s mission.

Marjorie Leon

TIP FROZEN BANANAS Line a baking sheet with parchment paper. Freeze bananas on prepared baking sheet for at least 2 hours.

TIP UNFLAVORED

Pumpkin Chai Smoothie 15 minutes Makes 2 Servings

Good morning! Here are two fantastic fall flavors— pumpkin and chai—in one big frosty glass.

If you don't have frozen bananas on hand, don't worry. Feel free to use fresh bananas in this recipe, keeping in mind the resulting texture will be slightly different.

2 sliced bananas & frozen 6 fl oz unflavored plant milk ¼ (15-oz) can pure pumpkin purée ¼ cup quick-cooking oats 2 TBSP dried cranberries ½ tsp ground cinnamon ½ tsp orange zest 1 dash ground nutmeg 1 pinch ground cloves

PLANT MILK Plant milk is the term we use to describe the plantbased milk of your choice. Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.

FOR SERVING 1 TBSP dried cranberries (optional) 1. MAKE SMOOTHIE In a high-powered blender (or food processor), combine frozen bananas, plant milk, pumpkin purée, quick-cooking oats, dried cranberries, cinnamon, orange zest, nutmeg, and cloves. Purée until smooth.

2. SERVE Pour into glasses and serve. Sprinkle each serving with dried cranberries, if desired.

Highly processed foods often contain excessive salt, which raises blood pressure, damaging the lining of the arteries over time.

TIP PLANT MILK:

Blueberry Muffins 35 minutes Makes 4 Servings

Plant milk is the term we use to describe the plant-based milk of your choice.

Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.

These are perfectly delicious breakfast muffins with loads of berry goodness and a tasty, wheaty backdrop. If you can find wild blueberries, use them—they are ideal for muffins because they're tiny and distribute beautifully without making the muffin soggy.

5⅓ fl oz unflavored plant milk 1 TBSP ground flaxseed 1 tsp apple cider vinegar 2 cups whole-wheat pastry flour 2 tsp baking powder ¼ tsp baking soda ¾ tsp sea salt ½ cup unsweetened applesauce ½ cup pure maple syrup 1½ tsp pure vanilla extract 5 oz blueberries

1. Preheat the oven to 350°F. Line a 12-cup muffin pan with silicone liners, or have a nonstick or silicone muffin pan ready.

2. PREPARE FLAXSEED In a large measuring cup or a bowl, vigorously mix plant milk, flaxseed, and cider vinegar using a fork or a whisk.

Set aside.

3. SIFT DRY INGREDIENTS Into a large bowl, sift flour, baking powder, baking soda, and salt.

4. PREPARE BATTER Make a well in the center of the dry ingredients and pour in flaxseed mixture. Add applesauce, maple syrup, and vanilla, and stir wet ingredients in the well. Incorporate dry ingredients into wet ingredients until moistened (do not overmix). Fold in berries.

5. BAKE MUFFINS Fill each muffin cup three-quarters full and bake until a toothpick inserted into the center of a muffin comes out clean, 22 to 26 minutes.

6. SERVE Let muffins cool completely, about 20 minutes, then carefully run a knife around the edges of each muffin to remove.

TIP FRESH GINGER To keep fresh ginger readily available, buy a few knobs and store them in your freezer, wrapped tightly in plastic wrap. Peel and grate while still frozen and return the unused portion to the freezer.

Savory Shiitake Oats 25 minutes Makes 2 Servings

Gingery, umami-rich oats brimming with wholesome vegetables is the deeply satisfying go-to meal you didn’t know you were missing. ½ (32-fl oz) carton low-sodium vegetable broth ½ tsp fresh ginger grated 1 cup rolled oats 4 oz shiitake mushrooms sliced ¼ yellow onion chopped 2 cloves garlic minced 2¼ oz baby spinach 2 tsp brown rice vinegar 2 tsp coconut aminos 1 pinch cayenne pepper freshly ground black pepper

CAYENNE PEPPER: Warning: Spicy!

Consider omitting the cayenne pepper if you are serving to children.

1. PREPARE OATS In a saucepan over high heat, bring vegetable broth and ginger to a boil. Sir in oats. Reduce heat to medium-low, then simmer, uncovered, stirring occasionally, for 5 minutes. Remove from heat. Cover and let stand for 2 minutes.

2. COOK VEGETABLES In a large skillet over medium heat, cook shiitake mushrooms, onions, and garlic, stirring occasionally, until mushrooms are tender, 3 to 4 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking.

3. Add baby spinach, rice vinegar, coconut aminos, and cayenne. Cook until spinach has wilted, 2 to 3 minutes. Season with black pepper to taste.

4. SERVE Serve oats topped with vegetables.

TIP MILLET: Feel free to substitute quinoa if you are having a tough time finding millet.

Salad Wraps 20 minutes

Makes 2 Servings

These wraps are a power-packed, raw-food extravaganza, brightened up with citrus and filled with crunchy, clean goodness.

FOR THE WRAPS FOR THE DRESSING 3 oz shredded cabbage ½ tsp orange zest 1 oz small broccoli florets 2 TBSP orange juice coarsely chopped 1 TBSP white wine vinegar 1½ oz sugar snap peas 2 tsp Dijon mustard trimmed & halved 1 tsp sriracha 2 clementines segmented & 1 tsp pure maple syrup chopped (optional) ¼ cup millet rinsed & drained 4 whole-grain tortillas ⅛ red onion chopped

1. PREPARE SALAD In a large bowl, toss cabbage, broccoli, sugar snaps, clementines, millet, and red onions.

2. PREPARE DRESSING In a small bowl, whisk together orange zest, orange juice, white wine vinegar, Dijon mustard, sriracha, and maple syrup (if using).

3. ASSEMBLE & SERVE Drizzle dressing over salad and toss to mix. Portion into tortillas and roll up.

A plant-based diet can drastically decrease the risk of developing cardiovascular disease at any age or stage of life.

Heart disease is the leading cause of death in the world, killing more people than all forms of cancer combined. In the United States, cardiovascular disease takes one life every 37 seconds.

TIP BAKED POTATOES Allow about 45 minutes extra to bake the potatoes if you are making this recipe from start to finish in one day.

Green Curry with Potatoes 35 minutes Makes 2 Servings Though this curry is redolent with signature Thai ingredients (coconut, lime, chile, cilantro), its layers of flavor come together surprisingly quickly—especially if you weekend prep the grains and the potatoes.

2 cups brown rice 1 sweet potato, cubed 1 red potato peeled & diced 1 TBSP arrowroot powder 1¼ cups unsweetened coconut milk ½ zucchini quartered lengthwise & sliced ½ green bell pepper chopped 1⅓ TBSP green curry paste 3½ scallions (white & green parts) sliced ¼ cup fresh cilantro chopped freshly ground black pepper FOR SERVING 2 TBSP chopped cilantro (optional) Sliced Thai chile (optional) ½ lime (optional)

1. PREPARE GRAINS In a saucepan over high heat, bring rice and 1 1⁄3 cups water to a boil. Reduce heat to low, cover, and simmer for 45 minutes. Remove from heat and let cool; fluff rice with a fork.

2. STEAM POTATOES In a steamer insert set over boiling water, steam sweet potatoes and red potatoes, covered, until almost tender, about 10 minutes.

3. PREPARE ARROWROOT MIXTURE In a bowl, whisk arrowroot powder with 2 tablespoons of coconut milk.

4. SAUTÉ VEGETABLES In a stockpot over medium heat, cook zucchini and bell peppers, stirring occasionally, for 3 to 4 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking.

5. MAKE CURRY Add remaining coconut milk and green curry paste.

Increase heat to high and bring to a boil. Stir in arrowroot mixture, reduce heat to medium, and cook, stirring, for 1 minute.

6. Add potatoes, scallions, and 1⁄4 cup cilantro. Cook, stirring occasionally, until potatoes are heated through, 5 minutes. Season with pepper.

7. SERVE Serve over rice. Top with 2 tablespoons cilantro, Thai chiles, and lime wedges, if desired.

TIP BAKED POTATOES Allow about 45 minutes extra to bake the potatoes if you are making this recipe from start to finish in one day.

Mexican Baked Potato Soup 25 minutes

Makes 2 Servings

Spuds with skins on are the centerpiece of this hearty soup. Tomatoes and diced chiles bring zest, chili powder adds a spicy kick, and tortilla strips pack a punch of crunch.

1 sweet potato 1 russet potato 2 corn tortillas cut into strips ½ green bell pepper chopped 2 cloves garlic minced 2 cups low-sodium vegetable broth 1 (15-oz) can pinto beans drained & rinsed 1 (15-oz) can low-sodium diced tomatoes ½ (4-oz) can diced green chiles undrained 1 tsp chili powder ½ tsp ground cumin 4 scallions (white & green parts) thinly sliced sea salt freshly ground black pepper FOR SERVING ¼ cup fresh cilantro finely chopped ½ lime (optional) cut into wedges

1. Preheat the oven to 450°F. 2. BAKE YOUR SPUDS Poke holes in unpeeled sweet and russet potatoes. Bake until tender, about 45 minutes. Cut potatoes into ½-inch dice. Reduce the oven temperature to 425°F. 3. CRISP UP TORTILLA STRIPS On a baking sheet, place tortilla strips in a single layer. Bake until lightly browned and crisp, stirring once, 5 to 7 minutes. Transfer to a wire rack to let cool.

4. SAUTÉ PEPPERS & GARLIC In a stockpot over medium heat, cook bell peppers and garlic until tender, stirring occasionally, 3 to 4 minutes. Add broth 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking.

5. SIMMER & SEASON Add remaining broth, pinto beans, diced tomatoes with their juices, green chiles, chili powder, and cumin to pot. Increase heat to high, cover, and bring to a boil. Add potatoes. Reduce heat to medium-low and simmer for 10 minutes.

6. Stir in half of the scallions. Season with salt and pepper to taste.

7. SERVE Top with baked tortilla strips, cilantro, and remaining scallions. Serve alongside lime wedges and encourage guests to squeeze away!

TIP BUCKWHEAT SOBA NOODLES: Soba noodles are Japanese noodles usually made from buckwheat and wheat flour, which gives them their grayish brown color. If you have an intolerance to wheat, look for soba noodles made with 100% buckwheat. Check the labels closely!

Broccoli Lo Mein

30 minutes Makes 2 Servings Sometimes all a body wants is a warm bowl of noodles and vegetables.

4 oz buckwheat soba noodles ½ (8-oz) package button mushrooms quartered ½ yellow onion chopped 2 cloves garlic minced 5 oz broccoli florets 1 carrot cut into matchsticks 1 TBSP low-sodium soy sauce (or tamari or liquid aminos)

2 tsp brown rice vinegar 2 tsp pure maple syrup (optional) 2 tsp arrowroot powder (or cornstarch) 1 tsp fresh ginger grated 1 dash crushed red pepper flakes (optional) FOR SERVING 1 TBSP toasted sliced or slivered almonds (optional)

TIP LOW SODIUM SOY SAUCE: Tamari and liquid aminos are gluten-free, soy-based products used in the same way you would use soy sauce. To avoid soy entirely, choose coconut aminos.

Two large-scale observational studies published in 2021 in the Journal of the American Heart Association came to the same conclusion: the more plants and minimally processed food in a person’s diet, the less likely they are to suffer from heart attack, stroke, or heart failure.

1. COOK NOODLES Cook noodles according to package instructions.

Drain well, then return to the pot to keep warm.

2. SAUTÉ VEGETABLES Meanwhile, in a large skillet over medium heat, cook mushrooms, onions, and garlic, stirring occasionally, until onions start to turn translucent, 2 to 3 minutes.

Add water 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking. Add broccoli and carrots and cook until almost tender, 2 to 3 minutes.

3. MAKE SAUCE In a bowl, combine soy sauce, brown rice vinegar, maple syrup (if using), arrowroot, ginger, pepper flakes (if using), and 1⁄4 cup water. Mix well. Add to vegetables and cook until thickened, 1 to 2 minutes.

4. SERVE Add vegetables to noodles and toss well. Sprinkle with almonds, if desired, and serve.

Animal-based foods are high in saturated fat and cholesterol, which raise blood cholesterol levels, causing fatty, wax-like plaque to build up in the arteries.

Black Bean Sloppy Fries 25 minutes

Makes 2 Servings

Sloppy and smoky and craveworthy—what's not to love? Allow about 10 minutes extra to prepare the sloppy Joe if you are making this recipe from start to finish in one day.

2 russet potatoes scrubbed & cut into wedges ½ tsp garlic powder ½ tsp smoked paprika ½ (8-oz) package cremini mushrooms coarsely chopped ½ red onion chopped ½ green bell pepper chopped 1 (15-oz) can black beans drained & rinsed ¼ cup low-sodium tomato sauce ¼ cup barbecue sauce freshly ground black pepper FOR SERVING 4½ oz romaine lettuce shredded ⅛ red onion chopped 2 pears

1. Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat.

2. SEASON POTATOES In a large bowl, toss potatoes with garlic powder, smoked paprika, and 1 tablespoon water. Place in a single layer on prepared sheet.

3. BAKE POTATOES Bake, stirring once, until tender, 18 to 20 minutes.

4. SAUTÉ ONIONS & PEPPERS Meanwhile, in a large skillet over medium heat, cook mushrooms, 1⁄2 cup red onions, and bell peppers, stirring occasionally, until tender, 5 to 6 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking.

5. MAKE SLOPPY JOE Using a potato masher or a fork, coarsely mash about half of the black beans. Add all of the beans, tomato sauce, and barbecue sauce to skillet. Cook until hot and bubbling, 3 to 5 minutes. Season with black pepper to taste. If necessary, add a few tablespoons of water to help reach desired sauciness.

6. ASSEMBLE & SERVE Place romaine on plates. Top with potato wedges and sloppy Joe. Sprinkle with 2 tablespoons red onions and serve alongside pears.

Life by Chocolate Nice Cream 10 minutes

Makes 2 Servings

When you need to convince a friend that a plant-based lifestyle is as fun as it is healthy, serve up a bowl of this delicious treat that's to... umm... live for!

Allow at least 2 hours to freeze the bananas if you are making this recipe from start to finish in one day.

4 bananas sliced & frozen ¼ tsp pure vanilla extract 1 pinch sea salt 3 TBSP cocoa powder 1 TBSP pure maple syrup (optional) 2 TBSP dairy-free chocolate chips (optional) 1. FREEZE BANANAS Line a baking sheet with parchment paper. Freeze sliced bananas on prepared baking sheet for at least 2 hours.

2. MAKE NICE CREAM In a food processor (or high-powered blender), purée frozen bananas, vanilla extract, sea salt, cocoa powder, and maple syrup (if using) until smooth and creamy, stopping processor a few times to scrape down sides. Stir in chocolate chips, if desired.

3. SERVE You can either enjoy immediately, or transfer to an airtight, freezer-safe container and place in freezer. Allow to set for 1 to 2 hours for a firmer ice cream.

TIP PURE MAPLE SYRUP: Maple syrup is boiled down sap from the maple tree. Make sure to purchase “pure maple syrup” (not “pancake syrup,” “table syrup,” or “maple-flavored syrup,” or even just “maple syrup,” as they contain artificial maple flavor and cane sugar or corn syrup).

TIP

Everyday Fruit Salad

5 minutes Makes 2 Servings

This fruit salad is made with very common fruits that we typically have on hand and that are usually plentiful yearround. The secret ingredients here? A bit of orange juice and some cinnamon.

1½ apples chopped 1 pear chopped 1 orange chopped 1½ bananas sliced 1 TBSP fresh orange juice 1 pinch ground cinnamon

Use some of the reserved juices from cutting the oranges (or mandarins or grapefruit). As you’re removing the peels, just squeeze and add to the fruit.

It will help reduce the oxidation.

1. ASSEMBLE & SERVE In a bowl, combine all fruit. Add orange juice, then sprinkle with cinnamon. Toss gently to combine, then serve.

A 2021 review of 99 studies found that diets rich in whole and minimally processed plant-based foods were associated with significantly lower risk of cardiovascular disease compared with diets high in meat and dairy products.

Cinnamon Spiced Snack Mix 60 minutes Makes 4 Servings Perfect for your next movie binge night: a bowl of this lip-smacking, crunchy, chewy, salty, sweet mix. Don't forget to share!

3 TBSP pure maple syrup 2 TBSP orange juice 1⅓ TBSP almond butter 2 tsp blackstrap molasses ¼ tsp sea salt

1 tsp vanilla extract 3 cups shredded wheat cereal ½ cup rolled oats ½ cup dried cranberries ½ tsp ground cinnamon

TIP BLACKSTRAP MOLASSES: Molasses is the sticky liquid that remains after the sugar has been extracted from sugar cane and sugar beets. The first boiling of the syrup yields light molasses, the second results in dark molasses, and the third yields the thickest, most robust molasses known as blackstrap.

While light and dark molasses can mostly be used interchangeably, blackstrap should be used only when recipes specifically call for it.

TIP DRIED CRANBERRIES: Feel free to substitute dried cherries.

1. Preheat the oven to 275°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat.

2. PREPARE ORANGE-MOLASSES SYRUP In a saucepan over medium-low heat, combine maple syrup, orange juice, almond butter, blackstrap molasses, and sea salt, stirring until well combined. Add vanilla.

3. TOSS CEREAL & OATS In a large bowl, place cereal and oats. Add orangemolasses syrup and toss to combine.

4. BAKE CEREAL & OATS Spread snack mix on prepared baking sheet and bake, stirring occasionally, until nearly crisp, 50 to 60 minutes (snack mix will continue to crisp as it cools). Immediately add dried cranberries and sprinkle with cinnamon; stir to mix.

5. SERVE Transfer to a wire rack to let cool completely.

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