Your diet plays an integral part in maintaining good heart health. The 30-Day Heart Healthy Meal Plan PDF features nutritious food that has been known to support cardiovascular wellbeing, such as fruits, vegetables, whole grains and lean proteins. Furthermore, red meat and other fatty dairy foods as well as sodium and refined sugars are limited as part of this meal plan.
Dinner
An eating plan designed to promote heart health can help lower cholesterol, improve your blood pressure, and decrease your risk for heart disease. A heart-healthy meal plan incorporates nutritious vegetables, fiber-rich whole grains, healthy fats and lean proteins (plus plant-based options). In contrast, red meat, processed foods as well as added sugars, salts and fatty dairy foods should be limited or eliminated entirely from this meal plan.
People may think of heart-healthy meals as boring, yet delicious dishes exist that are both beneficial to the ticker and delicious to eat. In this plan’s menu of healthy dinners are easy-to-prep yet low calorie recipes such as Skillet Chicken Potpie or Cream of Turkey & Wild Rice Soup; all these healthy options also happen to be low in saturated fat, sodium and trans-fats for optimal heart health!
Snacks
Setting yourself on a heart-healthy diet doesn’t need to be difficult! Use these weekday menus as a starting point and stock your fridge and pantry with nutritious foods that can support cardiovascular wellness. Focus on vegetables, fruit and whole grains while limiting high-fat and sodium foods; don’t forget plenty of water as well for optimal hydration!
Pair a calcium-packed cheese stick with some fruit for an easy weekday snack, then make a healthier grilled Caesar salad at lunch. Finally, for dinner consider trying flavorful fish tacos made from omega-3 rich tuna fish!
According to the Mayo Clinic, a heart-healthy diet involves eating plenty of nutrient-rich fruits and vegetables, fiber-rich whole grains, lean proteins and low-fat dairy. Red meat, added sugars and sodium should also be limited as part of this healthy eating pattern; doing so can lower risk factors associated with heart disease, hypertension, high cholesterol and obesity while improving digestive health, immune function and mood – plus its food choices have an effect on mental wellbeing as well.
