Meal planning for heart disease requires some degree of paperwork, but using spreadsheet software on your computer eases the workload. A heart disease diet is a combination diet controlling for all the risk factors for heart disease including obesity, high blood pressure, high blood cholesterol, high blood sugar or diabetes, and high blood triglycerides or blood fats. A diet high in sodium, saturated fat, trans fat, cholesterol, and refined carbs increases the extent of your heart disease, placing you at greater risk of having a heart attack.
Step 1
Use the U.S. Department of Agriculture's food pyramid to determine the number of servings you need to eat from each food group. Create a food chart with five columns using the same headings of the food pyramid. Highlight at the top of your chart a 200-mg limit of cholesterol, a 1,500-mg limit of sodium, a 7-percent limit of saturated fat, and no trans fat.
Step 2
Under the "grains" heading, make a note that the grains you eat must be slow-digesting or low-glycemic index foods. Low-glycemic grains have a small effect on raising your blood sugar levels compared to high-glycemic grains. Eat primarily low-glycemic carbs, which help you control diabetes and obesity, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in "ACSM's Health & Fitness Journal."
Step 3
Note under the "milk" column to refrain from eating full-fat dairy products, as such foods are high in saturated fats and cholesterol. Saturated fat and cholesterol extensively increase plaque buildup on the walls of your arteries.
Step 4
Under the "meat and beans" section note to refrain from eating egg yolks, organ meat, shrimp, and chicken skin because such foods are very high in either cholesterol or saturated fat. Note to limit your intake of beef and chicken, as well, because a 3 ½-oz. portion of these sources of protein have about 80 mg of cholesterol. Highlight in this column to eat two servings of fresh fatty fish per week such as salmon, mackerel, albacore tuna and herring. These fish are rich in omega-3 fats, which help lower your bad cholesterol and raise your good cholesterol, reducing plaque buildup on your arteries.
Step 5
Note at the bottom of your chart to eat plenty of unsalted almonds, walnuts, avocado, olive oil, low-sodium beans, peas and oats, as these foods also help lower bad cholesterol.
Step 6
Create a new worksheet to design five or six meals per day. Insert columns for the name of your food, the serving size, and the number of calories, carbs, protein, fat, sodium and cholesterol. Make food combinations for each of your meals so you fulfill the recommendations of the food pyramid by the end of the day, ensuring you stay within the noted guidelines in your food chart.
Tips and Warnings
- Keep a separate spreadsheet listing all the foods you can eat. Include the nutritional data so you can easily cut and paste between your list and your meal plan. Update it, as you try new foods.
- Check with your doctor and your dietitian before starting a new diet program, to reduce your risk of further health complications.
Things You'll Need
- Spreadsheet program
References
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription; American College of Sports Medicine; 2010
- My Pyramid: Steps to a Healthier You
- Mayo Clinic: Heart-healthy Diet: 8 Steps to Prevent Heart Disease
- Cleveland Clinic: Low Sodium Diet Guidelines
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
