A heart healthy diet is low in saturated and trans fat, sodium and cholesterol. The heart healthy diet also emphasizes lean proteins such as chicken, turkey and fish. Red meat is higher in cholesterol and saturated fat, and is not recommended in high amounts because this can increase your risk for heart disease. In addition, the American Heart Association recommends less than 1500 mg of sodium per day. Following a heart healthy diet can help low your cholesterol, reduce your risk for developing hypertension and improving your overall heart health.
Day 1
For breakfast, try oatmeal with sliced strawberries and orange juice or coffee.
Lunch can be a turkey sandwich on whole wheat bread with lettuce, tomatoe, low-fat swiss cheese and low-fat mayo. Instead of chips, have fruit salad or vegetable sticks. For dinner, try a lean protein such as grilled chicken with brown rice and mixed vegetables for your side dishes.
Day 2
For breakfast, have 2 egg whites instead of whole eggs to reduce the cholesterol in your diet. You can also have whole wheat toast and coffee. For lunch, have a chicken salad with grilled chicken, spinach, 1/3 cup cranberries, 1/3 cup almonds and 1 tbsp. raspberry vinaigrette. Dinner can be 1 to 2 cups whole wheat pasta mixed with vegetables and a mixed green salad with low-fat dressing.
Day 3
For breakfast on the third day, try low-fat yogurt with granola with coffee or juice.
For lunch, try a chicken wrap made with a whole wheat tortilla, lettuce, tomato, zucchini and pecan halves (1/3 cup). Turkey can be substituted for the chicken. Instead of regular chips, have baked chips to decrease the amount of fat and calories. Dinner can be baked fish with steamed vegetables and brown rice.
Day 4
Breakfast on the fourth day can be any cereal that is high in fiber and low in sugar with a banana and juice or coffee. Lunch can be a turkey or chicken lettuce wrap with a fruit cup and whole wheat crackers such as wheat thins or triscuits. For dinner, try grilled lemon herb chicken with broccoli and a small baked potato -- no butter or added salt.
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