Following a healthy diet is one of the primary ways you can reduce your risk of developing heart disease. The American Heart Association recommends eating a variety of food to get an array of vitamins, minerals, antioxidants, omega-3 fatty acids and other nutrients. A heart-healthy diet is about adopting a lifestyle that emphasizes natural foods, particularly fruits and vegetables, and avoids processed ones containing added sodium, refined flours and sugars. Aim for 4 1/2 cups of produce and 3 oz. of whole grains daily. Aim to eat at least two 3 1/2-oz. servings of fatty fish and four servings of nuts, seeds and legumes weekly. Planning a week's worth of menus for a healthy heart streamlines your shopping and can help you stick to the guidelines.
Monday
Breakfast could include a serving of shredded wheat with skim milk and 1 cup fresh berries. Lunch might be a sandwich made with home-roasted turkey, two slices of whole-grain bread and mustard. Have 12 baby carrots and a container of low-fat yogurt on the side. For dinner, broil 3 1/2 oz. of salmon and enjoy with brown rice and 2 cups of steamed vegetables. For snacks, have 1 oz. of unsalted nuts and fresh fruit. Roasting meats at home and sticking to plain shredded wheat, rather than flavored versions helps keep your sodium intake below the recommended 1,500 mg per day.
Tuesday
At breakfast, enjoy plain rolled oats cooked in skim milk with 1/2 cup raisins and cinnamon. For lunch, you could have a salad composed of 4 cups of leafy greens, 21 grape tomatoes, 1/2 cup chickpeas and 1 oz. feta cheese. Have a serving of woven wheat crackers and fresh fruit on the side. For dinner, boil 2 oz. of whole-grain pasta and have with low-sodium marinara sauce and steamed broccoli. Snack on yogurt and cut-up vegetables.
Wednesday
Start with one egg scrambled with two egg whites, a whole-wheat English muffin and a glass of orange juice. Although eggs contain cholesterol, most people can enjoy them in moderation on a heart-healthy plan. For lunch, make a tuna salad with 2 oz. of water-packed tuna, celery and light mayonnaise. Eat with cut-up vegetables, a whole-wheat roll and a cup of low-sodium vegetable soup. For dinner, make black bean tacos -- choose no-sodium-added canned beans -- on corn tortillas with chopped tomatoes, shredded lettuce and sliced avocado. Have a handful of unsalted almonds as a snack.
Thursday
Make a yogurt parfait with plain, nonfat Greek yogurt, 1/4 cup of low-sugar granola and 1 cup of fresh fruit for breakfast. Enjoy a homemade turkey burger on a whole-wheat bun for lunch and have a baked sweet potato on the side with low-fat pudding for dessert. Broil 3 1/2 oz. of tilapia seasoned with lemon pepper and have with 1 cup of quinoa cooked with 1/2 cup of mushrooms and 1/2 cup frozen peas. For snacks, cut up a red bell pepper and eat with 2 tbsp. of hummus -- check the sodium content -- and a banana with 1 tbsp. of natural, no-salt-added peanut butter.
Friday
For breakfast, have four egg whites cooked in olive oil with 1 cup peppers, tomatoes and chopped broccoli along with whole-wheat toast and a glass of milk. For lunch, make a sandwich with 2 tbsp. of almond butter, sliced banana and a whole-grain wrap. At dinner, celebrate with homemade pizza -- make your own dough with water, olive oil and a mixture of whole-wheat and white flour. Top with no-salt added tomato sauce mixed with minced garlic and dried oregano, part-skim mozzarella and plenty of fresh vegetables. Have a large green salad dressed with olive oil and balsamic vinegar as well. For snacks, enjoy air-popped popcorn and a glass of red wine.
Weekend
Choose from the breakfasts and lunches you had during the week. If you find yourself dining out, avoid the bread basket, cocktails and appetizers which pad your diet with extra calories and fat. Order sauces and dressings on the side and request steamed vegetables or salad in place of fries or mashed potatoes. Avoid sweetened beverages, saturated fats and sodium-laden options.
