Menus for heart-healthy eating: Cut the fat and salt
Heart-healthy eating doesn’t have to be difficult. Use these menus to get started on a heart-healthy diet.
Do you want to follow a heart-healthy diet, but aren’t sure where to start? One way to begin is to create a daily meal plan. The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.
Below are two days’ worth of heart-healthy menus. Use them as examples of heart-healthy eating.
Day 1 menu
Breakfast
- 1 cup cooked oatmeal, sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
- 1 banana
- 1 cup skim milk
Lunch
- 1 cup low-fat (1% or lower), plain yogurt with 1 teaspoon ground flaxseed
- 1 cup peach halves, canned in juice
- 5 Melba toast crackers
- 1 cup raw broccoli and cauliflower
- 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
- Sparkling water
Dinner
- 4 ounces salmon
- 1/2 cup green beans with 1 tablespoon toasted almonds
- 2 cups mixed salad greens
- 1/2 cup cherry tomatoes
- 2 tablespoons low-fat salad dressing
- 1 tablespoon sunflower seeds
- 1 cup skim milk
- 1 small orange
Snack
- 1 cup skim milk
- 1/4 cup raisins or dried fruit, no added sugar
- 20 dark chocolate chips
| Day 1 nutrient analysis | |
|---|---|
| Calories | 1,688 |
| Total fat | 46 g |
| Saturated fat | 12 g |
| Monounsaturated fat | 13 g |
| Polyunsaturated fat | 17 g |
| Cholesterol | 126 mg |
| Sodium | 1,162 mg |
| Total carbohydrate | 242 g |
| Dietary fiber | 29 g |
| Protein | 94 g |
| Potassium | 4,797 mg |
| Calcium | 1,718 mg |
| Magnesium | 423 mg |
| Iron | 11 mg |
| Sugar | 147 g |
| Added sugar | 6 g |
Day 2 menu
Breakfast
- 1 cup plain, low-fat yogurt, topped with 3/4 cup blueberries
- 3/4 cup calcium-fortified orange juice
Lunch
- 1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomatoes, 1/4 cup sliced cucumbers, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
- 1 kiwi
- 1 cup skim milk
Dinner
- Chicken stir-fry (3 ounces) with eggplant (1 cup) and basil
- 1 tablespoon low-sodium teriyaki sauce
- 1 cup brown rice with 1 tablespoon chopped dried apricots
- 4 ounces red wine or Concord grape juice
Snack
- 2 tablespoons mixed, unsalted nuts
- 1 cup fat-free frozen yogurt
| Day 2 nutrient analysis | |
|---|---|
| Calories | 1,621 |
| Total fat | 31 g |
| Saturated fat | 11 g |
| Monounsaturated fat | 10 g |
| Polyunsaturated fat | 6 g |
| Cholesterol | 131 mg |
| Sodium | 1,558 mg |
| Total carbohydrate | 246 g |
| Dietary fiber | 24 g |
| Protein | 83 g |
| Trans fat | Trace |
| Potassium | 3,353 mg |
| Calcium | 1,591 mg |
| Iron | 8 mg |
| Vitamin D | 125 IU |
| Magnesium | 365 mg |
| Sugar | 118 g |
| Added sugar | 30 g |
On both days, if you’re thirsty, drink water as a calorie-free way to hydrate.