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Menus for heart-healthy eating: Cut the fat and salt
Heart-healthy eating can be easy if you have a strong start. Use these menus to kick off your heart-healthy diet.
By Mayo Clinic staffDo you want to adopt a heart-healthy diet, but aren't sure where to start? One way to begin is to create a daily meal plan that emphasizes whole grains, fruits and vegetables, and limits high-fat foods (such as red meat, cheese and baked goods) and high-sodium foods (such as canned or processed foods).
Below are two days' worth of heart-healthy menus. Use them as a template for healthy eating.
Day 1 menu
Breakfast
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk
Lunch
1 cup low-fat (1 percent or lower) plain yogurt with 1 teaspoon ground flaxseed
1/2 cup peach halves
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
Grilled turkey burger (4 ounces, or oz.) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange
Snack
1 cup skim milk
9 animal crackers
| Day 1 nutrient analysis | |
|---|---|
| Calories | 1,637 |
| Protein | 85 g |
| Carbohydrate | 245 g |
| Total fat | 43 g |
| Saturated fat | 9 g |
| Monounsaturated fat | 14 g |
| Cholesterol | 101 mg |
| Sodium | 1,545 mg |
| Fiber | 30 g |
| Potassium | 4,290 mg |
| Calcium | 1,887 mg |
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