Eating a healthy diet is one of the primary ways to reduce your risk of heart disease. Losing just 5 to 10 percent of your weight can also help you reduce heart disease risk factors such as high blood pressure and high cholesterol. For most people, a diet of 1,500 calories will promote weight loss. A heart-healthy, 1,500-calorie diet includes a variety of foods from all the major food groups to please both your appetite and your tastes.
Features
A heart healthy diet, as outlined by the American Heart Association, includes at least 4.5 cups of fruits and vegetables, limits saturated fats to less than 7 percent of total calories and includes at least 3 oz. of whole grains daily. Weekly, you should strive to include at least two, 3.5-oz. servings of fatty fish and 4 servings of nuts, beans or seeds. Limiting your daily intake of sodium to 1,500 mg or less and sugar to 6 teaspoons for a woman or 9 teaspoons for a man is also recommended. Avoid foods such as soda and processed meat as much as possible and keep your intake of trans fat to 1 percent or less of your total daily calories. Healthy, unsaturated fats, such as those found in olive and other plant oils, should replace butter and margarine.
Breakfast
A healthy breakfast can help you make good nutritional choices later in the day and prevent overeating. Aim to consume about 425 calories that include a lean protein, carbohydrates with fiber and a small amount of healthy fat. Options include a serving of whole-grain, low-sugar cereal with 1 cup of skim milk, 1 cup of blueberries and 1/2 oz. of toasted nuts, or 1 cup of oatmeal cooked in water with 1/4 cup of raisins, 1 tbsp. flax seed oil and 1 cup skim milk; or two slices of 100 percent whole-wheat toast with 4 scrambled egg whites, 1/4 cup of salsa and 1 oz. of low-fat mozzarella cheese along with 8 oz. of orange juice.
Lunch
While following a heart-healthy 1,500-calorie plan, opt for about 450 calories at lunch. A salad made with 3 cups of baby spinach, 1 cup of orange segments, 1/4 cup of slivered almonds and 3 oz. of lean grilled chicken helps fulfill your fruit and vegetable needs. Dress the salad with 1 tsp. of sesame oil mixed with rice wine vinegar, 1 tsp. of sesame seeds and a splash of orange juice -- this dressing offers heart healthy fats, rather than saturated fats often found in creamy-based dressings.
Dinner
A heart-healthy dinner containing about 450 calories might include 3.5 oz. of salmon, sprinkled with sea salt and smoked paprika and broiled. Have this alongside a cup of quinoa mixed with chopped, water-packed artichoke hearts, diced red onion, 1 tsp. of red wine vinegar and 1 tsp.of olive oil. Include 1 cup of steamed or roasted vegetables such as broccoli, cauliflower, zucchini or eggplant.
Snacks
You can afford one 175-calorie snack daily on this 1,500-calorie plan. Heart-healthy options include 2 cups of cut-up red pepper and carrots with 1/4 cup of hummus, 1 tbsp.of peanut butter on a slice of toast, 1 cup of plain yogurt with a sliced peach or 1/2 cup of cottage cheese with salsa and five woven wheat crackers. Use snacks to fill in nutritional gaps in your day and to stave off hunger between meals.
