As you cut the fat and salt out of your diet to keep your arteries clear and your blood pressure level healthy, you can replace those calories with beneficial fiber, vitamins and minerals. Strong cardiovascular function and blood counts depend on calcium, potassium, iron, protein, B-vitamins and other nutrients. Gain the full spectrum of nutrition and lose dangerous solid fats, cholesterol and sodium by creating heart-healthy menus from all the food groups for every meal.
Breakfast Fare
Oatmeal and wheat bran cereals provide soluble fiber, which positively affects your blood cholesterol. Avoid granolas, which have added fat, and top your cereal with 1 percent or fat-free milk. Choose whole-wheat over white bread and spread toast with soft margarine or almond butter for less saturated fat. Replacing processed breakfast meats such as bacon, sausage and ham with healthier proteins will reduce your heart disease risk in many ways. Opt for low-fat or nonfat yogurt, sprinkled with sunflower seeds, toasted almonds or fiber-rich berries.
Lunch Plans
Stick with low-fat protein foods for heart-healthy lunches. Select tuna with nonfat mayo, low-fat cheese and peanut butter for sandwiches, or slice veggies over whole-wheat bread. Bean burritos wrapped in whole-wheat tortillas and reduced-sodium soups make nutritious hot lunches. Eat processed lean ham and turkey lunch meats only if your blood pressure is under control, due to their high sodium content. A fruit dessert such as an orange or kiwi adds vitamin C and natural sweetness to your menus.
Snack Choices
Avoid fried and high-sodium processed snack foods, such as chips, and choose more nutrient-dense items, or those with lots of vitamins, minerals and fiber with fewer calories. Fat-free dips complement cut broccoli, carrots and mushrooms. Small 1.5 oz. servings of almonds, cashews or pistachios are nutrient-dense and provide monounsaturated fats that benefit your cholesterol level and circulation. Whole-rye or whole-wheat crackers, low-fat cheese and fruits also make convenient healthy snacks.
Dinner Menus
Dinner might be your last chance to achieve your recommended nutrient totals for the day within heart-healthy boundaries. Continue on your quest for lower-fat options among protein foods, including fish such as salmon over fatty meats or fried chicken. Decrease your dietary cholesterol intake by eating lentils or beans with whole-grain brown rice or bulgur. Let green salads and cooked veggies such as broccoli, sweet potatoes and beets fill about one-quarter of your plate. Add fruit and nuts to your salads for more fiber. Drink low-fat milk instead of soda to keep your calcium stores up and your weight down.
