Having certain conditions, such as high cholesterol, hypertension or atherosclerosis, may require you to change your diet. Making dietary changes can improve these disorders, helping decrease your risk of heart disease. Talk with your health-care provider or registered dietitian about which diet plan is best for you. Following the Mayo Clinic heart-healthy diet for three days may help you see some improvement. Keep your portion sizes in check; eating too much of even the healthiest foods provides calories that can lead to weight gain when you consume too much. Follow the serving size recommendations on food packaging.
Heart Disease
Heart disease, also called coronary heart disease, affects blood vessels surrounding the heart, leading up to a heart attack. When a heart attack occurs, blockages form in arteries, disrupting the flow of oxygen and nutrients to your heart. Heart disease is part of a family of cardiovascular diseases, which also include stroke, high blood pressure and angina, or severe chest pain. You may be able to treat or prevent these conditions by making some changes to your diet, including following the Mayo diet, but don't make changes to your diet without the supervision of a health-care provider. Heart-healthy diets limit fat, cholesterol and sodium and have high amounts of whole grains, lean meats, fruits and vegetables.
Day One
Breakfast can include oatmeal topped with cinnamon and walnuts. Also top your oatmeal with banana slices, or enjoy a piece of whole fruit on your way to work. Drinking a glass of skim or 1-percent milk is a quick way to sneak some protein into your morning. For lunch, enjoy low-fat yogurt with ground flaxseed and canned peach halves. Include your favorite variety of whole-grain crackers with low-fat cream cheese and broccoli florets. If you feel sluggish in the afternoon, have a cold glass of skim milk and animal crackers as a low-fat snack. Make a grilled turkey burger on a whole-wheat bun and enjoy a side salad for dinner. Top your salad with sunflower seeds for added protein and enjoy orange wedges for dessert.
Day Two
Whip up a batch of whole-wheat pancakes and top them with fresh berries, with a glass of skim or low-fat milk on the side. As a mid-morning snack, enjoy an apple, orange or banana. Pack up your lunch ahead of time so it's ready to take to work with you. Make a pita stuffed with lettuce, tomato, cucumber, feta and reduced-fat ranch dressing. Enjoy a refreshing kiwi as a treat afterward. Wash it all down with a glass of milk. In the afternoon, snack on graham crackers and low-fat yogurt. For dinner, saute some chicken breast cubes with pineapple and pair it with a side of brown rice made with dried apricot pieces. Get in a serving of veggies by enjoying a side of steamed broccoli or green beans. Have a cold glass of 100-percent juice on the side.
Day Three
Pick out your favorite breakfast cereal fortified with at least 50 percent of the recommended daily value of vitamins and minerals. Have a bowl of cereal with skim or 1-percent milk for breakfast topped with fresh strawberry slices. Enjoy a glass of soy milk or almond milk to get your morning protein. At lunch, order a spinach salad with grilled chicken, cubed watermelon, red onions, feta and almond slices; drizzle it with olive oil and vinegar. Wash it down with seltzer water mixed with a fresh squeeze of lime. When you get hungry in the afternoon, snack on a few unsalted pistachios and a glass of milk. For dinner, grill a lean cut of pork tenderloin and pair it with sauteed spinach and a baked sweet potato. Treat yourself to a bowl of fat-free frozen yogurt topped with blueberries for dessert.
