With so many diet plans available, and so many food choices, it is easy to get lost in the myriad of diet plans. Rather than provide my views on a heart healthy diet (and what my family eats on a daily basis), I have researched the best sites for a list of awesome menus that provide detailed heart healthy meals. Because we all have different levels of dietary needs (likes, dislikes, calories, vegan, vegetarian, etc.), meal plans vary to meet dietary needs. Peruse the sites below and choose meals that fit into your healthy lifestyle.
Here are seven day heart healthy diet plans to help you on your meal plan journey…
Caloric Level Meals
Eatingwell.com has a variety of heart healthy meals that provide “five different daily caloric levels: 1,200 to 2,000 calories. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables. The program also meets nutritional criteria specific to people with cardiovascular disease or those hoping to prevent its development.” View a sample 1,600 calorie menu here.
Heart Healthy Fat-Melting Meals
Salmon, low-fat dairy, dark chocolate, whole grains, spinach, eggs, nuts, and berries. These are just a few of the ingredients suggested by fitnessmagazine.com’s fat-melting meals. They suggest that “the high protein content of nuts and eggs helps curb hunger and boost your calorie burn, meaning you’ll eat less (and lose weight).” Losing and maintain a healthy weight supports your heart health.
Spa Heart Health Diet
There are no rice cakes on this diet! (Yeah!) Ideas.thenest.com provides a seven day heart healthy meal plan that rocks. The creation of Lisa MacDonald, a nutrition manager at Miraval Life in Balance (a destination spa in Tucson, Arizona), you will enjoy this great menu. MacDonald balances carbs, protein and fat for winning meals. Flexible and tantalizing, view day one of this heart healthy diet here.
Be Smart Meals
Smartblance.com encourages you to take “that extra flight of stairs” and try to “cut down on stress.” They suggest you intentionally make wise food choices and “think about what you eat.” Try their 14-day heart healthy diet plan that is nutritious, delicious, balancing fats and cholesterol levels for a healthier heart. Visit their website for good heart healthy advice. Print the menu here.
The great people at Heart.org has a great tasting seven day heart healthy diet plan for meat lovers. They suggest eating chicken, fish and beans for a healthy heart. Choose lean cuts of meat, trimming fat before cooking. Generally, red meats (lamb, pork and beef) contain more saturated fat and cholesterol than fish, chicken and vegetable proteins. The Omega-3 fatty acids found in fish and plant proteins can reduce the risk of cardiovascular disease.
Vegetarian Heart Health
A 1,600 calorie seven day meal plan, the vegetarian lifestyle is heart healthy. Choose from fresh fruits, vegetables, Greek yogurts and legumes. Along with intentional exercise, a vegetarian diet may be the heart healthy menu plan you have been looking for. Give it a try; eliminate unhealthy over processed meats and prepackaged foods. Choose whole, fresh food. Find the seven day diet at vegetariantimes.com.
Sacred Heart Health
Sacred Heart Health Diet (also known as the Cabbage Soup Diet) should only be followed for seven days. It is a vegetarian menu, consisting of whole fruits, vegetables and low-calorie foods. There are no trans fats or processed foods in this meal plan. You are allowed brown rice on day seven, but on the other days, there are no complex carbs or whole grains. If you are looking to cleanse and renew, possibly this seven day plan can work for you; however, do not choose this diet for more than seven days. Consult with your healthcare professional before eliminating any foods from your diet.
Vegan’s are awesome. Eating foods that contain no dairy, animal products and unhealthy additives can be a challenge in our society. More and more people are migrating to a vegan diet to prevent heart disease. Find awesome meal plans, snack ideas and much more at 7dayvegan.com. The vegan diet is a major lifestyle change from the average American diet; check with your physician/healthcare expert before beginning any new dietary change.
For a heart healthy diet plan, the Mayo Clinic suggests you limit/control portion size, select whole grains, eat more vegetables/fruits, and limit unhealthy fats. Avoid over-processed and packaged foods that include man-made ingredients. The American Heart Association has additional ideas for a heart healthy menu plan. As with any new diet, consult with your healthcare professional before you begin. Add a dose of daily exercise to keep and maintain a healthy heart.