Heart Healthy Diet Plan Recipes

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Dessert And Snacks: Cheese

Heart-Healthy Diet: 4 Heart-Healthy Foods

When Dr. Hennessey does have desserts or other foods that aren’t as clearly beneficial for heart health, she tries to cut down on the portion size. âI have a sweet tooth and I love cheese,â says Dr. Hennessey, and she eats those foods every so often, in moderation. Exactly how often you should eat those types of food, she adds, depends on your health goals. âSomeone who wants to lower their blood pressure or sugars may not want to have pizza every week, but having a slice of pizza every now and then okay,â she says.

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Ways A Heart Dietitian Will Help You

When you have high blood pressure,diabetes or excess weight, your doctor may refer you to a heart dietitian.

Our goal is to reduce your cardiacrisk, explains Ms. Zumpano. We try to get you started and educate you sothat youre empowered to make good versus bad food choices.

When you see a heart dietitian, youwill learn how to:

1.Distinguishnutrient-dense foods from empty-calorie foods.

  • The Mediterranean diet is loaded with nutrient-dense foods, packed with vitamins, minerals, fiber and/or healthy fat: fresh produce nuts, seeds and olive oil beans and whole grains and lean proteins.
  • The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. They add to your weight, and raise your blood sugar and bad LDL cholesterol levels.

2. Choose healthyversus unhealthy fats.

3. Tell healthy carbsfrom unhealthy carbs.

  • High-fiber carbs are always better than simple carbs, like sweets, snack foods, chips, and white bread, pasta or rice.
  • Every meal should include lots of veggies, and some fruit or whole grain. Watch your grain portions, cautions Ms. Zumpano. I recommend three 15-gram servings of carbs per day for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.
  • If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal and 3 to 4 grams of carbs . This will also keep your blood sugars stable.

4. Eat at home more often.

5. Get a handle onyour snacking.

Diet Plan For 50 Year Old Woman

Diet plan for 50 year old woman should involve a lot of fruits and vegetables, low to moderate amounts of fat and protein, and minimal sugar. There are a few different diet plans available for 50-year old women, but the most popular are Weight Watchers, the Mediterranean Diet and the DASH Diet.

Women in their 50s should not focus on achieving an unrealistic weight. Instead, they need to find a diet program that is a healthy balance of fruits and vegetables, low to moderate amounts of fat and protein, and limited sugar.

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Heart Healthy Recipes To Take Your Meals From Meh To Mind

Created on June 24th, 2019 · Last updated on April 27th, 2022 ·

Medically reviewed by Shahzadi Devje, Registered Dietitian & Certified Diabetes Educator

Heart-healthy eating doesn’t mean skimping on the foods you love. Protect your ticker while enjoying these heart healthy recipes for breakfast, lunch, dinner, and snacks.

We all know heart disease is a major concern in North America and throughout the world. In many Western countries, heart disease and heart attack rates are at an all-time high. But what we dont often realize is that heart health starts with our diet.

The foods we eat can either help or hurt our heart health. And because heart diseases like atherosclerosis and coronary artery disease cannot always be cured by medication, it is important to understand how diet affects your risk for these conditions.

In this guide, we will answer some of your questions about what it means to eat well for heart health, and share some delicious heart healthy recipes, that you and your family can enjoy.

Heart disease is a complex condition that has a variety of risk factors. Some of these risk factors you cant change – like your age, gender, and ethnicity.

The good news is that around 80% of premature heart disease can be prevented, by following a healthy and balanced lifestyle. This means you have the power to lower your risk by eating well, exercising, limiting alcohol, quitting smoking, and learning how to manage stress.

Substitute Healthier Ingredients In Your Favorite Recipes

Heart Healthy Weekly Menu Plan

Regular ground beef | Try 90% lean ground beef or better yet, try lean ground turkey breast.

Lean ground beef is fewer calories, less saturated fat and less cholesterol.

Sour cream on tacos or in dips | Try plain yogurt .

Plain yogurt has fewer calories and less saturated fat.

Butter or margarine when cooking | Try oils like olive, safflower, and other plant-based oils or reduce how much butter you use.

These oils have less of the bad fats and more heart-healthy fats.

Snack foods like crackers, chips, candy or baked goods | Try fruit with plain yogurt, fresh vegetables and hummus, a slice of whole wheat toast and natural peanut butter, or nuts.

These options have less sodium, less saturated fat and zero trans fat.

Regular mayonnaise | Try mustard on sandwiches, or try yogurt or a combination of yogurt and less mayonnaise if used in dressing, sauces, and dips.

These options have fewer calories and more nutrients.

Bologna, salami or pastrami | Try sliced low-sodium turkey or roast beef. Or better yet, cook fresh chicken or turkey on the weekend and use throughout the week for meals.

These options have less total fat, less saturated fat and less sodium.

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Use Liquid Vegetable Oils In Place Of Solid Fats

Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.

Use a little liquid oil to:

  • Pan-fry fish and poultry.
  • Make cream sauces and soups using low-fat or fat-free milk.
  • Add to whipped or scalloped potatoes using low-fat or fat-free milk.
  • Brown rice for Spanish, curried or stir-fried rice.
  • Cook dehydrated potatoes and other prepared foods that call for fat to be added.
  • Make pancakes or waffles.

Choose The Right Fatsin Moderation

Foods like packaged snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils provide you with healthy fats. When cooking, pay attention to the amount of oils and butter you add to lower the total calories to help with weight management. Butter is high in saturated fat, so try to cut back on the amount you use.

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S To Start Eating Heart Healthy

Here are some key steps and habits to work on to help you to get started on a heart-healthy eating plan:

  • Keep a 3-day food log and assess your current nutrient intake using a food tracking app like our Trifecta App .
  • Determine your average caloric needs using the calculator below as a base to help you identify food portion sizes appropriate for your nutrition needs.
  • Estimate a macro balance that works for your health and fitness needs or ask yourself what small changes you could make to your current nutrition and eating habits .
  • Plan a meal plan that includes nutritious foods and healthy recipes you enjoy that help you reach your daily goals.
  • Occasionally track your daily intake using a food tracking app to ensure you are staying on track.
  • Incorporate exercise and healthy behaviors in all areas of your life such as healthy habits that support your mental, emotional, spiritual, and physical health.
  • This is just one way to approach creating a heart-healthy diet plan. Remember to start small, sometimes just cutting out soda or committing to preparing meals at home on the weekend can be a healthy start to improving your nutrition.

    Unsure of what range you should be in to nourish your body daily? Use our calculator below to uncover how these recipes will fit into your health needs:

    Use Less Sodium Or Salt

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    Eating too much salt can lead to high blood pressure, a leading cause of cardiovascular disease.

    Using herbs and spices instead of salt can replace the flavor that is lost from salt. Different herbs and spices also contain various antioxidants which may provide health benefits. For example:

    • Cinnamon has been shown to lower blood sugar levels in diabetics
    • Cayenne pepper contains capsaicin, a component which may help reduce appetite
    • Ginger has been shown to have strong anti-inflammatory properties

    Although these benefits are likely to be small, they make for a healthier overall diet when combined less salt being used.

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    Life After The Meal Plan

    Find more recipes on our site

    Your journey doesnt end after 7 days of anti-inflammatory Mediterranean recipes. Its about finding recipes that can become staples in your household and creating eating habits that actually last.

    Weve got plenty of recipes online already. Just use the search function on our home page if youre looking for a specific ingredient or check out our recipe page.

    Start a 28 Day Heart-Healthy Mediterranean Diet Plan

    Weve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides all available in digital format.


    We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

    What To Eat And Avoid With A Heart

    • Red meat .
    • Processed meats .
    • Refined carbohydrates .
    • Sweetened beverages .

    However, moderation is key. It can be difficult to eliminate some of these things from your diet completely, so dont feel guilty about occasionally having a small serving of an unhealthy indulgence. The trick is to keep the portion small.

    In contrast, you shouldnt overdo it on some recommended healthy foods either. For example, registered dietitian Julia Zumpano, RD, notes you should limit fish thats high in mercury, like albacore tuna, swordfish and king mackerel, to 6 ounces a week.

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    Cook Fresh Vegetables The Heart

    Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four. Place the vegetables in a skillet with a tight cover and cook them over very low heat until done.

    Add herbs and spices to make vegetables even tastier. For example, these combinations add subtle and surprising flavors:

    • Rosemary with peas, cauliflower and squash
    • Oregano with zucchini
    • Basil with tomatoes

    Start with a small quantity of herbs and spices , then let your familys feedback be your guide. Chopped parsley and chives, sprinkled on just before serving, can also enhance the flavor of many vegetables.

    The 5 Best Diets For Women Over 50

    how to meal plan for heart health in 2020

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    For women who are trying to gracefully transition into later stages of life, the sheer number of diet options are dizzying and not all of them are good for your health.

    Many women over 50 are looking for diets to support heart or brain function, help control menopause symptoms, or boost their overall health.

    The diets in this article were chosen based on the following criteria:

    • Easy to follow. Aside from offering clear guidelines and simple shopping lists, the diet doesnt require supplements.
    • Adaptable. You can make changes according to your personal preferences and nutritional needs.
    • Not overly restrictive. You wont need to eliminate large groups of foods from your eating plan.
    • Nutritionally balanced. Youll eat plenty of healthy fats and protein, plus quality carb sources and micronutrients.
    • Evidence-based. Scientific studies back the diets health benefits.

    Here are 5 of the best diets for women over 50.

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    What Is The Healthiest Diet For The Heart

    When it comes to heart healthy eating, we would encourage you to shift your thinking from individual nutrients like saturated fats or cholesterol – to an overall dietary pattern instead. Research looking at the relationship between dietary patterns and heart disease consistently shows that predominantly plant-based diets lower your risk of heart disease.

    What about real population groups?

    The Blue Zones are regions in the world, where populations live longer, healthier lives – compared to other areas of the world. These regions include Ikaria in Greece, Loma Linda in California, Sardinia in Italy, Okinawa in Japan and Nicoya in Costa Rica.

    When it comes to their dietary patterns, there is one thing all these Blue Zones have in common: they all follow predominantly plant-based diets and eat animal foods like meat and high-fat dairy in moderation. For example, Ikaria and Sardina in the Blue Zones follow a Mediterranean style pattern of eating.

    Let’s delve deeper into the Mediterranean Diet.

    A Balanced Diet For Women 50 And Over

    A healthy diet is very important, especially the older you get.

    As women age, it becomes increasingly important to maintain a healthy lifestyle and balanced diet. A healthy eating plan for women over 50 should incorporate certain foods to provide essential nutrients and protect the body from diseases associated with aging.

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    Reduce Your Saturated Fats

    Eating more saturated fat can increase bad LDL cholesterol levels in your body. High levels of LDL cholesterol have been associated with an increased risk of heart disease and cardiovascular disease.

    Some simple ways to reduce the saturated fat in your diet include:

    • Choosing leaner meat cuts like chicken and reduced-fat mince
    • Choose reduced-fat dairy products like semi-skimmed milk
    • Swap out butter for healthier alternatives such as extra virgin olive oil.

    Replace Refined Grains With Whole Grains

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    Whole grains are made up of the germ, endosperm and bran. The germ and bran contain important vitamins and minerals as well as fiber. Refining grains removes these nutritious parts, leaving a rapidly digested starch.

    Refined grains have shown to contribute to major swings in blood sugar levels and overeating . By comparison, eating whole grains can lead to a 20% lower risk of heart disease and stroke .

    Some simple ways to reduce the saturated fat in your diet include:

    • Barley
    • Whole grains

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    A Note On Weight Discrimination

    Although studies often suggest that obesity is a risk factor for certain health conditions, they rarely account for the role weight stigma and discrimination play in health. Discrimination is one of the social determinants of health the conditions in daily life that affect our health and it can and does contribute to health inequities.

    Meanwhile, experiences of weight stigma in daily life, inside and outside of medical settings, are associated with negative mental and physical health outcomes.

    Everyone deserves appropriate and compassionate medical care. If youre interested in finding weight-inclusive healthcare professionals, you may want to follow the work of the Association for Size Diversity and Health, which is developing a directory that will launch in summer 2022.


    Your diet can either increase or decrease your risk of heart disease risk factors, including obesity, high blood lipid levels, high blood pressure, and type 2 diabetes.

    Diets rich in ultra-processed foods and added sugar can damage heart health and increase the risk of health conditions that contribute to heart disease development like high blood pressure and type 2 diabetes.

    However, other dietary patterns can help promote heart health and protect against heart disease.

    Through decades of research, scientists have narrowed down which diets are most associated with a healthy heart and low risk of cardiovascular disease.

    Best For Women Who Are Fed Up With Dieting: Intuitive Eating

    If youve tried countless fad diets and are ready to ditch the dieting cycle for good, intuitive eating may be the perfect fit.

    Chronic restrictive dieting may lead to a variety of adverse effects, including bone loss, rebound weight gain, disordered eating, and diminished quality of life .

    Intuitive eating is an anti-diet program designed to reform your diet mentality and build a positive relationship with your body and the foods you eat. It was created by dietitians who claim that chronic dieting causes physical and psychological harm.

    Intuitive eating comprises 10 foundational principles based on concepts like making peace with food, honoring your health, and coping with your emotions without the use of food.

    No foods are banned, and no rules regulate portion sizes or meal timing. Instead, the goal is to help you relearn how to listen to your bodys natural hunger and fullness cues so that you no longer depend on a particular diet to nourish yourself mentally or physically.

    A recent study tied intuitive eating to improved psychological health and a reduced risk of disordered eating .

    Additional research suggests that those who follow this plan may be more likely to maintain a healthy weight, though its worth noting that weight loss is not the goal.

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    What Foods Will Clog Your Arteries

    The answer to this question has been a source of heated debate in recent years. Almost everyone in the scientific and healthcare communities believes that industrially produced trans fats should be eliminated from our diets.

    Trans fats are present in partially hydrogenated vegetable oils, which are used in ultra-processed foods, like:

    • Packaged baked goods – cakes, muffins, donuts, cookies made with shortening and vegetable margarine
    • Fried fast foods
    • Pizza
    • Potato chips

    There is strong evidence that industrially produced trans fats are linked to heart disease. Fortunately, trans fats have been banned in Canada, and will soon disappear from our food supply.

    The big fat controversy is around our understanding of how saturated fats affect the risk of heart disease. Saturated fats are found in animal foods, such as red and processed meat, higher fat poultry, higher fat dairy, and animal fats like butter, ghee, lard, and cream. Saturated fats are also found in plant sources that are solid at room temperatures, such as coconut oil and palm oil.

    From the best available evidence, what we know is that saturated fats lead to an increase in LDL or lousy cholesterol. In other words, high LDL levels can increase the risk of heart disease. However, a few recent studies suggest that there was no association between eating saturated fats and heart disease.

    Let’s dig deeper, and discuss some reasons for this.

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