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Prevent & Reverse Heart Diseases:
A Concise Guide to Preventing & Diagnosing Heart Problems
by Brandon Ruse, Medical Student
.
WHY YOU SHOULD READ THIS BOOK
Thousands of people are out there dying of heart disease, distress, and overall pain. I didn’t
write this book so you could just flip it open and not try any of the techniques and tips, I wrote it to be
practical and useful for you. In this book you will learn:
-Statistics on Heart Disease
-Modern Preventative Techniques
-Practical Advice on How to Cope With Heart Disease
-Easy Ways to Lower Cholesterol and Break Free From Unhealthy Dietary Choice
-Exercise Tips & Fat Burning Food Lists
Thanks for making the right decision to purchase this book. It’s your life you deserve to be
happy and healthy.
Statistics on Heart Diseases
According to the Center for Disease Control (CDC), every year over 715,000 Americans have
a heart attack. This is a horrible statistic! Imagine if just a few steps could be taken to lower the risk
and mortality of those who are out there suffering from these conditions. In this book I will try to
cover some of the do’s and don’t behind heart disease and give you an interesting outlook into how
heart disease happens, how you can avoid it, and how millions of Americans and those around the
world are getting better.
Heart Disease is a terrible epidemic throughout the world. The rates of disease are shocking be
it because of hereditary genetics, high cholesterol, or just plain obesity and eating tons of fast food.
Regardless of the cause, it has to stop.
Many people are dying needlessly. Not all deaths, however are caused by risk factors that are
patient-driven but the majority are including smoking . In addition to the risk factors like smoking,
taking pharmaceutical drugs and also inactivity can increase risk factors towards developing heart
disease and strokes.
Whether you learn nothing else from this book, try to get 30 minutes of exercise a day in some
moderate form. I will go over some concepts I would suggest but there are thousands of programs out
there to help you. As with any such health book, I would recommend you to follow any of these
instructions only after you’ve spoken with your physician to advice whether this is the best plan for
you and your personal situation and body type.
Table of Contents
WHY YOU SHOULD READ THIS BOOK
Statistics on Heart Diseases
Chapter 1: Understanding How Your Heart Works
Anatomy & Diseases Involving Your Heart
Heart Murmurs & Your Heart
High Blood Pressure & What You Can Do About It
What to Expect Dealing with Heart Disease
Chapter 2: Valve Diseases Caused By Bacteria
Infective Endocarditis
Rheumatic Fever
Chapter 3: Heart Diseases Caused By Poor Eating Habits
Obesity as an Epidemic
Chapter 4: Cholesterol & Why It Can Cause Disease
Chapter 5: How to Lower Your Cholesterol Easily
100 Fat & Cholesterol Shredding Foods
Chapter 6: Primer on Your Body pH- Acidity & Alkalinity
Chapter 7: All About Essential Vitamins
Managing Portion Sizes
Chapter 8: Signs & Symptoms of Heart Disease
Chapter 9: Treatment Methods for Heart Disease
Chapter 10: Coping With Heart Disease
Chapter 11: Understanding Risk Factors for Heart Disease
Chapter 12: Modern Treatment & Surgery
Pacemakers: What They Do & How They Work
Bonus: Exercise Tips & To Improve Heart Health & Weight Loss
Muscle Anatomy & Core Exercises
Disclaimer About Medical Information:
ABOUT THE AUTHOR
Chapter 1: Understanding How Your Heart Works
“Life expectancy would grow by leaps and
bounds if green vegetables smelled as good as bacon.”
~Doug Larson
It is important to make sure that your heart is healthy and strong. To do this you need to
understand some fundamental aspects of health, ranges for blood pressure, and guidelines which go
along with weight loss, changing your eating habits, and understand exercise and how it benefits your
life. Unless you take this three pronged approach to weight loss, which some people use to avoid heart
disease, you will likely put yourself at risk for heart disease.
It’s sad that statistics for heart disease have risen so high in America and abroad. According to
the Center for Disease Control, “About 600,000 people die of heart disease in the United States every
year–that’s 1 in every 4 deaths.” That is a staggering number, don’t you think? More than half the
deaths in 2009 due to heart disease were in men. This shows that diet needs to change.
Anatomy & Diseases Involving Your Heart
Disease can happen in any number of ways one of which being losing oxygen, atherosclerotic
plaque in one or more of your arteries, or even rheumatic fever or flaps of the heart being covered
with vegetations. The heart has four chambers and a number of valves. As you can see in the picture
below there are two different chambers at the top, one which received what is called Deoxygenated
blood(the right atrium) and one which receives oxygenated blood(the left atrium).
The way that blood is pushed through these two chambers and the lower ventricles are also a
huge topic when you discuss disease particularly heart disease and myocardial infarction. I will delve
into that a little bit in the next section on heart conditions due to lack of exercise and what these can
cause you to deal with.
Disclaimer: Any of the information in this book should be taken not as medical advice. You
should discuss with your doctor before practicing any of the informational advice offered in this book.
There are a few major concepts you should understand and the first is about blood pressure and
how the body deals with proteins and a concept called homeostasis. Because I’m training to become a
medical doctor, I had to memorize and understand thousands of concepts and minutiae and what I
think would be best for someone who is just looking to learn about heart conditions, I should break it
down into easy manageable chunks.
Blood Flow
Your body needs to push blood and oxygen to the tissues and your circulatory system is one of
the major ways in which your body accomplishes this. When you take in oxygen from your lungs it
crosses a barrier in some sacs in the bottom of your lungs to what are called capillaries and these
capillaries push the blood using certain valves to your heart. Because your body needs to basically
push the blood across barriers in your heart, your lungs and keeping them clear is very important to
keep away from disease.
The way the body pushes blood across those sacs is by using what it called diffusion and
without getting too technical, those who have risk factors such as smoking can cause fibrosis or
tangles pieces of cells to basically block the road for the oxygen to travel across to get into your lung
capillaries. Basically the body exchanges O2 on the incoming road and on the opposite side, CO2
(Carbon Dioxide) is exchanged and pushed out of your mouth on expiration.
Too much CO2 can cause you to die. This is why smoking eventually kills people- because the
body’s ability to push CO2 out is impaired and certain diseases can cause the body’s organs to die
because of lack of oxygen, or hypoxia. Here is a picture to help you understand and appreciate what
I’m talking about.
If you can appreciate and understand the concept, if there is clutter across the road or what medically
is called fibrosis you can impede the carrying of oxygen on blood cells. This leads your body to break
down, specifically your heart. This releases some enzymes and your body will want to get more
oxygen and your heart will begin to find ways to get more oxygen by thinking it should pump harder
to get the blood and little oxygen it has to the precious organs like the brain.
Your body also needs energy. You get energy by eating but you need oxygen to actually create the
energy in cells called mitochondria. These cells carry out a concept with a concept electron transport
chain and oxygen is and major component of this process. Without energy you will deal with many
symptoms and likely will die.
Keeping Your Blood Pressure Normal
Your blood pressure needs to be kept normal and eating healthily, getting good vitamins, and making
sure your mineral intake is kept at a healthy level keeps this in check. Your body functions on a
standard range called homeostasis. You can think of this as an air conditioner and it is set to one level.
If it becomes too cold the AC machine turns off and likewise if it becomes too hot the machine
responds by pushing out colder air.
Your body works in a similar way. When you don’t have oxygen or your blood pressure dips
below certain levels, you will see your body will respond by pushing out specific chemokines or
chemicals in your blood like Nitrous Oxide which causes the body’s blood vessels to expand or dilate.
Your body expands and contracts its blood vessels when you exercise, when you are too
obese, or when it needs to push major amounts of oxygen throughout the body. It is your job to make
sure you don’t overload the engine. Many diseases are genetic and can lead to problems with heart
valves, pumping, and electricity of the heart.
The body’s response to some of these conditions is that it tries to compensate and this means
pumping harder. This is where your heart will undergo a kind of expansion of the ventricles and it will
hypertrophy. This will eventually cause your body’s heart to tire out and your heart will just shut
down and go to sleep. This will mean you will die. One major sign this is happening is a crushing pain
in your chest like you’ve never felt before that radiates down your left arm.
Diseases of the Heart
The heart needs to pump and some of the major diseases/conditions which affect the heart are:
Atherosclerotic Plaque- This disease is caused by the increasing fatty foods that are taken in.
Without a focus on eating healthy food, you will increase the likelihood that you will add plaque and
eventually block your arteries that send blood into your heart to pump to your lungs and cause a
backflow.
Myocardial Infarction- myocardial infarction can often can occur from the many years of abuse and
complications that come from obesity and overeating. Many people don’t look t the negative aspect of
food choices and just go after the taste of the food. This is a horrible choice. If you do not eat correctly
you can end up with high blood pressure, clogged heart valves, and death.
Obesity- obesity is one of the major killers in the United States and the world. This is a challenging
disease to treat because society is so focused on providing fatty foods and
Hypertension-HTN or hypertension is a disease which is basically caused by many different factors
including, but not only, as an adverse side effect of the use of some medications, terrible eating habits,
and genetic factors. Definitely eating wheat and other high fat foods can cause this long term.
Heart Murmurs & Your Heart
Heart murmurs can be either systolic or diastolic and sometimes can even have clicking sounds
when blood is ejected from the heart. This can give your Doctor an idea what condition you are
suffering from. Basically what these murmurs show are often the blood hitting against your artery
walls, the dialation not happening correctly, and/or there being vegetations or issues which cause the
body to need to pump harder. This is why going to the doctor for a routine investigation is one of the
most important things you can do with your time throughout the year. Even one checkup every three
months is great. This can help identify symptoms of hypertension.
High Blood Pressure & What You Can Do About It
High blood pressure is called hypertension. This is when either there is too much fluid in your
veins, a backed up clearance system in the kidney, or even too much protein in your blood. Your heart
could be pumping quickly to get more blood to the fat cells which are in your obese body, your
pressure could be up because of being overly anxious or dealing with constant OCD or anxiety.
Needless to say there are a thousand reasons one could be diagnosed with hypertension. The
critical key is to make sure that you check yourself and see a doctor regularly. I’ve included a chart
below which shows some of the ranges which are important to keep in mind and when you should
absolutely go see a doctor. High blood pressure, or hypertension, is diagnosed over three different
visits to the hospital or your doctor so over three different time spans, this chart will work. Sometimes
your blood pressure will fluctuate if you have eaten or have been active in the last few hours or
minutes.
Bottom
number
(diastolic) in
mm Hg
Top number
(systolic) in
mm Hg
Your category*
What to do**
Below 120
and
Below 80
Normal blood
pressure
Maintain or adopt a healthy lifestyle.
120-139
or
80-89
Prehypertension
Continue or adopt a healthier lifestyle
140-159
or
90-99
Stage 1 hypertension
Continue or adopt a healthier lifestyle. If blood
pressure goal isn't reached in around six months,
talk to your doctor about possible medication
160 or more
or
100 or more
Stage 2 hypertension
Try to create or maintain a healthier lifestyle.
Talk to your doctor about taking multiple
medications for hypertension.
What to Expect Dealing with Heart Disease
The way that heart disease works is that it creeps up on you. You’ll have a lot of food over 20-30 years
or maybe even it comes unexpected when you’re 30. There are some major reasons why you should
think really closely about the food choices you intake. Fat and Carbohydrates lead to major issues over
the years because they can clog up your arteries and cause you to become tired and obesity itself is a
major issue because it causes your body to need more blood and thus work harder.
Some of the major heart attack signs are included in the picture here. You can see that they are
definitely easy to read and you WILL know the crushing pain when you feel it. But, the reality is you
should try to lower your risk factors. Obviously we cannot change our genetics so we should look to
work on our exercise level, keeping our weight at a healthy level, and stay focused on making sure we
get enough heart-healthy fiber. In most of the other chapters I will get into more details about each
specific disease condition and how it affects your body and the symptoms you may end up seeing.
Chapter 2: Valve Diseases Caused By Bacteria
Certain bacteria can really wreak havoc on your body. By understanding some of these conditions, you can focus on
improving yourself and finding ways to beat the challenges that exist. While we can’t fully protect ourselves from bacteria,
understanding the risk factors and the way these bugs are transmitted can do a lot to change our outlook, behaviors, and the negative
statistics for heart disease.
Infective Endocarditis
Figure(above) shows the narrowing of the wall and the inability to get blood through.
Infective Endocarditis is a disease where the lining of your heart gets inflamed. Basically,
there is a situation when your body will be dealing with inflamed walls and your body cannot get any
blood supply or the white blood cells, or leukocytes (which are supposed to protect your body) cannot
actually do the job. This then leads to the bacteria creating vegetations or little spots on the flaps of
your heart which then also can lead to necrosis and eventually heart attack. Needless to say this is a
pretty bad situation to be in. These valves can become stenotic (narrowed) and cause oxygenation
issues and shut down major systems.
Common Bacterial Causes:
Staphylococcus Aureus (Acute disease)
Staphylococcus Viridians
Group B Streptococcus
How to Know if You Have Infective Endocarditis
The signs of Infective Endocarditis are dependent on which type of the condition you are
suffering from. These could be acute or subacute types and likewise the symptoms really vary
depending on which one you have.
General Symptoms:
Coughing
Shortness of Breath
Chest Pain & Irregular Heartbeat Rhythm
Headaches, Back pain, & swelling in your legs
Bloody Urine
Blood in the whites of your eyes
These are not the only symptoms you may see but these are some of the major ones.
Types of Infective Endocarditis
Acute Endocarditis Symptoms: Acute endocarditis is a very abrupt quick disease which shows
symptoms almost immediately.
Subacute Endocarditis Symptoms: Subacute endocarditis is basically dealing with a condition which
has gone on chronically which doesn’t necessarily show signs and symptoms as readily as would
others.
Rheumatic Fever
Figure (above): as you can see in this image above the flaps are closed. This impedes the flow of
blood.
Rheumatic fever is also a condition which typically deals with bacterial infections. This time
the part of your heart that is affected is the flaps of the heart valve. This is similar in outcome as the
Endocarditis but in this form there really isn’t a subacute or acute version. This disease often occurs in
children ages 5-15.
Bacterial Causes: Untreated Streptococcal Infection
Treatments for Endocarditis: Treatments include penicillin.
Chapter 3: Heart Diseases Caused By Poor Eating Habits
Figure (above): You can see the cholesterol and fats clogging up the coronary artery.
Coronary Heart Disease is typically associated with poor eating habits. Actually, horrible eating habits
to be precise. The symptoms and heart damage have a lot to do with cholesterol and I cover that in
some of the next chapters. These types of diseases can eventually cause you to deal with arrhythmias,
pain, as well as tons of other symptoms.
It is important to understand that diet actually contributes to this condition and can put you at
higher risk for coronary death. The way to prevent this condition is to focus on trying to implement
exercise into your diet, lowering the amount of negative cholesterol in your diet and focusing on
adding positive healthy choices which actually contribute to weight loss.
Statistics of CHD: This disease is the #1 cause of death among women and men in the United States.
Alternate Names for CHD: Arthrosclerosis, Ischemic Heart Disease, etc.
Obesity as an Epidemic
Obesity is a major problem in today’s society. Obesity basically is having excess fat on your
body. There is a numerical cutoff for this and that is by using the Body Mass Index which is taking
your weight in kilograms and dividing it by your height in meters squared (Kg/m2). If you are 35 or
older and your BMI is above 30 then you are obese. Obesity can lead to many different issues
including high blood pressure, coronary heart disease, and many of the medical complications you see
in the image above.
According to Dr. Melissa Stoppler MD, there is a high relapse rate of those who suffer from
obesity. On the tune of nearly 95% within 5 years. This is a horrifying statistic. One must learn to
understand fat loss and how it can improve quality of life and ensure overall health.
Obesity in children has reached an alarming rate of 25%. This can also add to extreme risk for
heart conditions later in life. Hypertension, nocturnal breathing issues, and murmurs can be frequently
seen in those suffering with some of these related conditions.
Fat Loss: What Does Science Tell Us?
Simple Calculations
Before we talk about the science behind weight loss and adipose (fat cells), we should discuss a
little bit about your weight, body mass, and some indexes that can help guide you to knowing where
you’re at in relation to others and your fat percentage.
Typically weight is measured in pounds or kilograms but there is a more definitive
measurement used in the medical community known as the body mass index. This is derived by taking
your height (in meters squared)/divided by your weight in kilograms. There are several different BMI
calculators online which can help you to figure this ratio out.
Once you have this ratio, you can calculate the amount of calories you need to sustain and/or
lose the weight you are attempting to lose. In the links section of this EBook I have included several
sites which will help you figure out these numbers and how you fare compared to the rest of the
population.
The reason you cannot just take a measure of BMI and expect it to be totally accurate is that
weight is composed of not only the adipose tissue in your body but also the weight of your bones,
cartilage and visceral organs.
Determining how much you actually way is best done using the techniques a medical doctor
would perform or an exercise physiologist such as using body fat instruments. These instruments
measure the amount of fat on someone’s body. Water weight is also a large portion of how weight is
distributed. In the following sections of this book I will give you valuable tips to help you lose the
water weight easily by eating specific foods.
It is important to understand your caloric needs and what macromolecules which you need to
intake per day to be healthy and maintain your weight. The following is a rough guide. Should you
seek to learn more, several resources are available at the end of this book to guide you.
What are My Calorie, Protein, Fat, & Carbohydrate Needs?
Calorie Needs
The Harris-Benedict Equation for Basal Energy Expenditure (BEE) is commonly used to figure energy
requirements based on sex, height, weight and age.
W=weight in kilograms H=height in centimeters A=age (years)
Men: BEE = 66.5 + 13.8(W) + 5.0(H) - 6.8(A)
Women: BEE = 655.1 + 9.6(W) + 1.9(H) - 4.7(A)
Protein Needs
The American Dietetic Association (ADA) recommends daily protein intake for healthy adults as .81.0 g of protein/kg body weight.
Fat Needs
Fat intake should equal 30% of your total days calories.
Carbohydrate Needs
The USDA recommends that 45 to 65 percent of your total daily calories come from carbohydrates.
How Fat Loss Occurs
Fat isn’t just stored in a huge sheet like a cake but under the epidermis and dermal layers of the
skin fall cells, or adipose cells, are composed of triglycerides. These triglycerides are filled with free
fatty acids. The body uses energy known as ATP, or adenosine triphosphate, to fuel its processes.
Without this ATP, the body would shut down and the person would face rigor and die. This is a natural
response to situations such as when someone eats a puffer fish incorrectly cooked which releases
toxins which deter the creation of ATP or when someone’s cells burst open and apoptize.
A normal young male stores about 60,000 to 100,000 calories of energy in his body fat cells.
What triggers the release of all the FFA is when you’ve consumed too fewer calories than you are
burning. The body releases hormones and your body your fat cells will then start a process known as
glycogenolysis to break down the fat and to increase the energy.
For stored fat to be liberated from the fat cell hydrolysis (lipolysis or fat breakdown) splits the
molecule of triglycerol into glycerol and three fatty acids. An important enzyme called hormone
sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the
bloodstream as FFA's and they are shuttled off to the muscles where the energy is needed. As blood
flow increases to the active muscles, more FFA's are delivered to the muscles that need them.
An important enzyme called lipoprotein lipase (LPL) then helps the FFA's get inside the
mitochondria of the muscle cell, where the FFA's can be burned for energy. The mitochondria is the
energy powerhouse of the cell. So, when you look leaner it is because the fat cells have released their
contents from inside and now have shrunken. There is no way to spot target fat loss as weight is
basically shed from the body as the body sees fit. A small or "empty" fat cell is what you're after if
you want the sculpted look.
Fat cells do actually increase both in size (hypertrophy) and in number (hyperplasia) in
response to several physiological conditions. They are more likely to increase in number at certain
times and under certain circumstances, such as during late childhood and early puberty, during
pregnancy, and during adulthood when extreme amounts of weight are gained.
Some people are genetically predisposed to have more fat cells than others and women have
more fat cells than men. A baby usually has about 5 - 6 billion fat cells. This number increases during
early childhood and puberty. A healthy adult, in contrast, has 25 to 30 billion fat cells. An overweight
adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as
250 to 300 billion!
Remember, body fat is basically just a reserve source of energy and fat cells are the like the
storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or
shrink in size depending on how "filled" they are.
So you don't actually "lose" fat cells, you "empty out" fat cells.
Chapter 4: Cholesterol & Why It Can Cause Disease
Cholesterol is an extremely important chemical in the body and some forms of it can be deadly
to your health. The next two chapters are going to give you a brief introduction and some practical
ways to lower your own cholesterol levels. Cholesterol comes in a few different forms and is
synthesized in the body in a few different places.
Chapter 5: How to Lower Your Cholesterol Easily
Some major tips about lowering cholesterol are included in this chapter. LDL and HDL both
have their own place in the body but there are always reasons why these should be kept in check.
1. Eat Fiber- high fiver diets allow you to lose weight and cleanse your body.
2. Exercise- exercise removes the triglycerides from your adipose tissue. This will help
you to decrease the cholesterol and combined with a healthy diet will improve your overall
health and lower risk factors for coronary heart disease.
3. Medication-medical works by decreasing the cholesterol levels in your body. This will
ensure that there is lower risk of clogged arteries. Michael Richman, MD calls drug therapy
"the only thing that will work fast" to lower high cholesterol
4. Avoid Saturated Fats- These types of fats are full of negative foods that you really don’t
want to have in your body.
5. Eat Lots of Fish- In the next section I go over a couple of the foods which will help you
lower cholesterol. Remember to eat plenty of greens, water, and the foods below. I also have
included a section on fat cutting foods in case you’re looking for weight loss help.
Foods that Lower Your Cholesterol
1. Oatmeal, oat bran and high-fiber foods
2. Fish & Omega-3 Fatty Acids
3. Walnuts, Almonds, & Nuts
4. Olive Oil
100 Fat & Cholesterol Shredding Foods
Choosing the right foods is an important concept when talking about changing your lifestyle
and losing weight. This isn’t just about dropping the Twinkies from your lunch or skipping the dessert
course (although these things help!), no it’s about learning about what foods help you lose weight, cut
cravings, and increase maintenance of the weight you lost as a lifestyle change and not just a fad
where you quickly gain all the weight back right after the end of the diet.
Before I get to the types of foods which are helpful with losing weight and improving health, I
am going to discuss portion sizes and the benefit of making sure you have enough water intake
throughout the day.
Food #1 Oatmeal
Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness
models eat daily. What makes it great? Although it’s a starchy carbohydrate, oatmeal balances the
ratio of carbs, protein and good fat pretty easily!
One half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low
glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released
carb – this means that it will help you to stay fuller longer and this is exactly what you want if you’re
trying to get lean and lose that fat!
Get the all-natural oats like the Quaker variety or the quick oats. Stay away from sweetened
varieties or the flavored packets. These will only add to your belly fat. Something you definitely don’t
want!
Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed
walnuts or flaxseeds in your morning oats, which will give your “porridge” a nice crunchy texture
while adding those desirable “good fats” we all need. For a complete meal, try a couple scoops of
Vanilla Praline flavored protein powder in your oatmeal. If you get tired of oatmeal, there are plenty
of other cooked whole grain cereals in the “oatmeal family.” Look in your local health food store (or a
gourmet supermarket) for barley, wheat, titricale, rye, oat bran and flax cereals (or a multi grain
combination of the above).
Food #2 Peaches
Everyone thinks that peaches are a nice snack food but they are actually built to help you to lose
weight very easily. I know I love to have a nice bowl of peaches… but now I skip the ice cream. Try a
bowl of these throughout the day to keep your body in a fat burning mode.
Food #3 Jalepeno Peppers
These are not just a spicy snack but they increase your body’s basal metabolic rate and cause your
body to go into fat burning mode!
Food #4 Cod
Food #5 Low-Fat Pudding
Food #6 Green Tea
Food #7 Broccoli
Food #8 Almond
Food #9 Coffee
Food #10 Cinnamon
Food #11 Roast Beef
Food #12 Chewy Foods
Food #13 Brussels Sprouts
Food #14 Kale
Food #15 Carrots
Food #16 Avocados
Food #17 Oranges
Food #18 Tangerines
Food #19 Pistachios
Food #20 Pumpkin Seeds
Food #21 Chia Seeds
Food #22 Sardines
Food #23 Kelp
Food #24 Flax Seeds
Food #25 Flax Oil
Food #26 Buckwheat
Food #27 Wholegain Cereal
Food #28 Bananas
Food #29 Kiwis
Food #30 Lemons
Food #31 Cantaloupes
Food #32 Blackberries
Food #33 Artichokes
Food #34 Cabbage
Food #35 Tomato
Food #36 Garlic
Food #37 Onions
Food #38 Peas
Food #39 Turkey
Food #40 Chicken
Food #41 Black Currant
Food #42 Raisins
Food #43 Skim Milk
Food #44 Hot Sauce
Food #45 Pecans
Food #46 Salsa
Food #47 Black Beans
Food #48 Lima Beans
Food #49 Eggs
Food #50 Almonds
Food #51 Apples
Food #52 Asparagus