Whether you are at risk for heart disease or simply want to promote good cardiovascular health, the right diet can make a big difference. By following basic dietary guidelines, such as recommendations published by the American Heart Association and the Mayo Clinic, you can develop heart-healthy eating habits without sacrificing taste and variety. In fact, with a little advance planning, you can prepare heart-healthy meals that are simple, satisfying and delicious.
Planning Principles
The Mayo Clinic Heart-Healthy Diet consists of eight core principles to apply in your meal plans. In addition to eating plenty of fruits, vegetables, whole grains and lean protein, the clinic recommends limiting consumption of saturated and trans fats, cholesterol and sodium. Controlling portion size, planning heart-healthy menus and allowing yourself an occasional treat are also important. The American Heart Association suggests limiting total fat intake to 25 to 30 percent of daily calories, while keeping saturated fat and trans fat below 7 and 1 percent, respectively. Also, aim to keep sodium intake below 1,500 milligrams per day.
Breakfast
The National Heart, Lung and Blood Institute developed the Dietary Approaches to Stop Hypertension, or DASH, eating plan to reduce blood pressure, a key risk factor for heart disease. A DASH breakfast might include 3/4 cup of bran cereal, a banana, 1 cup of low-fat milk, a slice of whole wheat bread with a teaspoon of margarine and a cup of orange juice. In place of the cereal and bread, you could choose 1/2 cup of oatmeal and a small whole wheat bagel with a tablespoon of peanut butter. A cup of fat-free fruit yogurt, a medium peach and 1/2 cup of grape juice could replace the milk, banana and cereal.
Lunch
The Mayo Clinic publishes sample menus for heart-healthy eating as well. A recommended lunch might include a cup of low-fat yogurt with a teaspoon of ground flaxseed, 1/2 cup of peach halves, 5 pieces of melba toast with 2 tablespoons of low-fat cream cheese, a cup of uncooked broccoli and cauliflower and sparkling water to drink. Another approved lunch would consist of a whole wheat pita filled with a cup of romaine lettuce, 1/4 cup cucumber, 1/2 cup tomato, 2 tablespoons of feta cheese and a tablespoon of low-fat dressing. A kiwi and a cup of skim milk round out this meal.
Dinner
HeartHealthyOnline.com features five days of recommended meal plans. Dinner one night might include a grilled salmon filet and baked sweet potato of 4 ounces each, a cup of steamed cauliflower, 2 teaspoons of margarine for flavor and 1/2 cup of low-fat chocolate ice cream for dessert. Another good meal would feature a turkey-cranberry burger prepared according to a recipe on the site, carrot and celery sticks with 2 tablespoons of low-fat dip, a cup of fat-free milk and a cup of orange and grapefruit for a light and flavorful dessert.
Snacks
Most heart-healthy meal plans recognize the reality of snacking and offer suggestions to help curb cravings with healthy treats. The DASH eating plan suggests snacking on 1/3 cup of unsalted almonds, 1/4 cup of apricots, a cup of low-fat yogurt with a tablespoon of sunflower seeds or 1/4 cup of raisins. The Mayo Clinic recommends 3 graham cracker squares, a cup of fat-free frozen yogurt or 9 animal crackers. Snacks listed on HeartHealthyOnline.com include 20 baked tortilla chips with 1/4 cup salsa, 6 ounces of light yogurt with 1/4 cup of high-fiber cereal, 4 cups of low-fat microwave popcorn and even a pair of chocolate chip cookies with a cup of fat-free milk.
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