Chart Heart Healthy Diet

Replace high calorie foods with fruits and vegetables. A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight reducing your risk of diabetes and high blood pressure.

Heart Healthy Food Chart Lewisburg District Umc

Use them as examples of heart healthy eating.

Chart heart healthy diet. We kept this meal plan at 1500 calories with options to bump the calories up to 2000 or down to 1200 depending on your needs. 15g 2 tbsp walnuts toasted and chopped. It also includes moderate.

Polyunsaturated fats found in certain fish avocados nuts and seeds also are good choices for a heart healthy diet. When used in place of saturated fat monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. Place some of the yogurt into the bottom of a glass.

And youll find plenty of heart healthy proteins think salmon chicken and beans and fiber to keep you feeling satisfied after mealsnot starving an hour later. Ingredients for 2 people 225g cup greek yogurt. Eat a variety of fresh frozen and canned vegetables and fruits without high calorie sauces or added salt and sugars.

Below are two days worth of heart healthy menus. Written by rachael link ms rd on. Including these heart healthy foods as part of a nutritious well balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

The meals and snacks in this diet plan feature heart healthy foods recommended for a cardiac diet like fiber rich fruits vegetables and whole grains lean protein and fats like olive oil and avocado see our full list of top 15 heart healthy foods to eat. Choose fiber rich whole grains for most grain servings. Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat.

In general the diet emphasizes whole minimally processed foods including whole grains nuts seeds fruits vegetables legumes fish and extra virgin olive oil. Start by knowing how many calories you should be eating and drinking to maintain your. One way to begin is to create a daily meal plan that emphasizes vegetables fruits and whole grains and limits high fat foods such as red meat cheese and baked goods and high sodium foods such as canned or processed foods.

View 7 day heart healthy diet plan pdf. Fruits nuts fish veggies plant oils such as olive oil avocado seed oil and flaxseed oil whole grains such as quinoa brown rice barley oats millet farro sorghum beans and yogurt. 2 bananas sliced into chunks.

The role of diet is crucial in the development and prevention of cardiovascular disease cvd. Saturated fat added sugars and sodium nutrients that can harm your heart in large amounts are kept to a minimum and instead dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.

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