30-Day Easy Heart-Healthy Meal Plan for Beginners, Created by a Dietitian
This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,00 calories
Each day provides at least 72 grams of protein and 31 grams of fiber - two nutrients that can promote satiety and help you feel full.
This heart-healthy meal plan limits saturated fat and sodium.In this heart-healthy 30-day meal plan, we map out an entire month of meals and snacks that limit saturated fat and sodium to help keep your heart in tip-top shape. To make this plan beginner-friendly, you'll find meal-prep tips at the beginning of each week and recipes that require no more than 30 minutes of active cooking time. Heart disease is the leading cause of death in the United States—meaning there's no time like the present to work on your heart health.1 Whether you currently have heart disease or are looking to reduce your risk, this 30-day heart-healthy meal plan for beginners can work for most people. Check it out!
Meal-Prep Tips:
Make Banana Cream Pie–Inspired Overnight Oats to have for breakfast on days 2 through 5.
Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 2 through 5.
Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.
1 serving High-Protein Orange-Mango Smoothie
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
1 serving Green Goddess Sandwich
½ cup blueberries
1 serving Anti-Inflammatory Energy Balls
1 serving Crispy Salmon Rice Bowl
Daily Totals: 1,783 calories, 69g fat, 11g saturated fat, 96g protein, 213g carbohydrate, 37g fiber, 1,386mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
1 serving Banana Cream Pie–Inspired Overnight Oats
1 serving No-Added-Sugar Cherry Crumble
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 serving Anti-Inflammatory Energy Balls
1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
1 medium banana
Daily Totals: 1,781 calories, 63g fat, 13g saturated fat, 92g protein, 223g carbohydrate, 31g fiber, 1,325mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
1 serving Banana Cream Pie–Inspired Overnight Oats
½ cup nonfat plain kefir
¼ cup dry-roasted unsalted almonds
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 serving Anti-Inflammatory Energy Balls
1 serving Stuffed Sweet Potato with Hummus Dressing
1 large pear
Daily Totals: 1,811 calories, 59g fat, 10g saturated fat, 84g protein, 249g carbohydrate, 50g fiber, 1,476mg sodium.
Make it 1,500 calories: Omit A.M. and evening snack.
Make it 2,000 calories: Add 1 serving Roasted Cabbage Salad to dinner.
1 serving Banana Cream Pie–Inspired Overnight Oats
1 serving No-Added-Sugar Cherry Crumble
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 clementine
1 serving Anti-Inflammatory Energy Balls
1 serving Quick Chicken Fajitas
1 large pear
Daily Totals: 1,803 calories, 61g fat, 12g saturated fat, 86g protein, 241g carbohydrate, 31g fiber, 1,443mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and a ¼ cup guacamole to dinner.
1 serving Banana Cream Pie–Inspired Overnight Oats
1 serving No-Added-Sugar Cherry Crumble
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 clementine
1 serving Anti-Inflammatory Energy Balls
1 serving Teriyaki Chicken Skillet Casserole with Broccoli
1 cup edamame, in pods
Meal-Prep Tip: Reserve two servings Teriyaki Chicken Skillet Casserole with Broccoli to have for lunch on days 6 & 7.
Daily Totals: 1,794 calories, 68g fat, 13g saturated fat, 96g protein, 220g carbohydrate, 36g fiber, 1,461mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.
1 serving High-Protein Orange-Mango Smoothie
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
½ cup blackberries
1 serving Teriyaki Chicken Skillet Casserole with Broccoli
1 serving Anti-Inflammatory Energy Balls
1 serving Spicy Shrimp, Vegetable & Couscous Bowls
1 serving Tzatziki Cucumber Slices
Daily Totals: 1,812 calories, 64g fat, 10g saturated fat, 104g protein, 219g carbohydrate, 31g fiber, 1,319mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
1 serving High-Protein Orange-Mango Smoothie
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
¼ cup dry-roasted unsalted shelled pistachios
1 serving Teriyaki Chicken Skillet Casserole with Broccoli
1 serving Anti-Inflammatory Energy Balls
1 serving Chickpea Pasta with Mushrooms & Kale
1 serving Simplest Spinach Salad
Daily Totals: 1,808 calories, 83g fat, 13g saturated fat, 81g protein, 207g carbohydrate, 32g fiber, 1,453mg sodium.
Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana at breakfast.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Meal-Prep Tips:
Make Oatmeal-Raisin Breakfast Bars to have for breakfast throughout the week. Store in the freezer to maintain freshness.
Prepare Chicken Fajita Soup to have for lunch on days 9 through 12.
Make Chai Energy Balls to have as a snack throughout the week,
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Watermelon-Peach Smoothie
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium banana
1 medium apple
2 Tbsp. natural peanut butter
1 serving Walnut-Rosemary Crusted Salmon
1 serving Anti-Inflammatory Sheet-Pan Roasted Veggies
Daily Totals: 1,814 calories, 85g fat, 15g saturated fat, 77g protein, 202g carbohydrate, 35g fiber, 1,311mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
1 serving Oatmeal-Raisin Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
1 serving Watermelon-Peach Smoothie
1 serving Chicken Fajita Soup
1 medium apple
1 serving Chai Energy Balls
1 serving Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes
1 serving Crispy English Roasted Potatoes
1 large pear
Daily Totals: 1,791 calories, 51g fat, 11g saturated fat, 112g protein, 242g carbohydrate, 40g fiber, 1,349mg sodium.
Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Oatmeal-Raisin Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
1 serving Watermelon-Peach Smoothie
1 serving Chicken Fajita Soup
1 medium apple
1 serving Chai Energy Balls
1 serving Carne Asada Tacos
1 serving Easy Pineapple Coleslaw
1 large pear
Daily Totals: 1,814 calories, 55g fat, 12g saturated fat, 109g protein, 240g carbohydrate, 40g fiber, 1,423mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Oatmeal-Raisin Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
¼ cup dry-roasted unsalted almonds
1 serving Chicken Fajita Soup
1 medium apple
1 serving Chai Energy Balls
1 serving Fish Taco Bowls with Green Cabbage Slaw
1 medium orange
Daily Totals: 1,785 calories, 71g fat, 10g saturated fat, 108g protein, 199g carbohydrate, 39g fiber, 1,454mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Cucumber & Avocado Salad to dinner.
1 serving Oatmeal-Raisin Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
3 Tbsp. sliced almonds
¼ cup dry-roasted unsalted almonds
1 serving Chicken Fajita Soup
1 medium apple
1 serving Chai Energy Balls
1 serving Chicken Cutlets with Roasted Red Pepper & Arugula Relish
1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
1 medium orange
Daily Totals: 1,815 calories, 76g fat, 9g saturated fat, 108g protein, 192g carbohydrate, 39g fiber, 1,466mg sodium.
Make it 1,500 calories: Omit A.M. snack and the apple at lunch.
Make it 2,000 calories: Change evening snack to 1 serving No-Added-Sugar Cherry Crumble.
1 serving Oatmeal-Raisin Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
1 cup edamame, in pods
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium banana
1 serving Chai Energy Balls
1 serving Sheet-Pan Chickpeas & Veggies
Daily Totals: 1,808 calories, 69g fat, 13g saturated fat, 85g protein, 232g carbohydrate, 41g fiber, 1,425mg sodium.
Make it 1,500 calories: Omit banana at lunch and omit the P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Watermelon-Peach Smoothie
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium orange
1 serving Chai Energy Balls
1 serving Za'atar-Roasted Chicken with Chickpeas
1 large pear
Daily Totals: 1,776 calories, 86g fat, 13g saturated fat, 79g protein, 203g carbohydrate, 46g fiber, 1,282mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit the orange at lunch.
Make it 2,000 calories: Add 1 serving Simplest Spinach Salad to dinner.
Meal-Prep Tips:
Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on days 16 through 19.
Prepare Baked Blueberry & Banana-Nut Oatmeal Cups to have as a snack throughout the rest of the month. Store in the freezer to maintain freshness.
1 serving Muesli with Raspberries
1 cup nonfat plain kefir
¼ cup dry-roasted unsalted almonds
1 serving Green Goddess Sandwich
½ cup blueberries
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Gochujang-Glazed Salmon with Garlic Spinach
½ cup cooked brown rice
1 medium orange
Daily Totals: 1,790 calories, 71g fat, 12g saturated fat, 93g protein, 213g carbohydrate, 39g fiber, 1,412mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Change evening snack to 1 serving No-Added-Sugar Cherry Crumble.
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Chhole (Chickpea Curry)
½ cup cooked brown rice
1 medium apple
2 Tbsp. natural peanut butter
Daily Totals: 1,815 calories, 83g fat, 13g saturated fat, 87g protein, 187g carbohydrate, 34g fiber, 1,244mg sodium.
Make it 1,500 calories: Omit evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
1 serving Muesli with Raspberries
1 cup nonfat plain kefir
1 serving No-Added-Sugar Cherry Crumble
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Quick Gochujang Pork & Rice Bowls
1 large pear
Daily Totals: 1,796 calories, 58g fat, 13g saturated fat, 95g protein, 236g carbohydrate, 40g fiber, 1,470mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 medium orange
1 serving No-Added-Sugar Cherry Crumble
1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
1 medium apple
Daily Totals: 1,809 calories, 67g fat, 14g saturated fat, 96g protein, 225g carbohydrate, 45g fiber, 1,369mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
1 serving Muesli with Raspberries
1 cup nonfat plain kefir
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Chicken Parmesan Casserole
¼ cup dry-roasted unsalted almonds
Meal-Prep Tip: Reserve two servings of Chicken Parmesan Casserole to have for lunch on days 20 & 21.
Daily Totals: 1,801 calories, 77g fat, 14g saturated fat, 115g protein, 175g carbohydrate, 37g fiber, 1,421mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit evening snack.
Make it 2,000 calories: Add 2 cups mixed greens with ⅓ cup sliced avocado and 1 serving Italian Dressing to dinner.
1 serving Banana–Peanut Butter Yogurt Parfait
1 cup edamame, in pods
1 serving Chicken Parmesan Casserole
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Baked Halibut with Brussels Sprouts & Quinoa
1 serving Berry-Kefir Smoothie
Daily Totals: 1,784 calories, 68g fat, 14g saturated, 108g protein, 215g carbohydrate, 41g fiber, 1,299mg sodium.
Make it 1,500 calories: Omit evening snack.
Make it 2,000 calories: Add 1 medium orange to the A.M. snack and add 1 serving Massaged Kale Salad to dinner.
1 serving Muesli with Raspberries
1 cup nonfat plain kefir
1 cup edamame, in pods
1 serving Chicken Parmesan Casserole
1 serving No-Added-Sugar Cherry Crumble
1 serving Spaghetti with Creamy Lemon-Spinach Sauce
1 medium orange
Daily Totals: 1,786 calories, 73g fat, 13g saturated fat, 86g protein, 226g carbohydrate, 43g fiber, 1,113mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Meal-Prep Tips:
Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 23 through 26.
Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 23 through 26.
1 serving High-Protein Orange-Mango Smoothie
¼ cup dry-roasted unsalted almonds
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Green Goddess Sandwich
½ cup blueberries
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
1 large pear
Daily Totals: 1,799 calories, 77g fat, 11g saturated fat, 99g protein, 200g carbohydrate, 37g fiber, 1,311mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Increase to 1 cup blueberries at lunch and add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.
1 serving Overnight Oats with Chia Seeds
1 cup nonfat plain strained Greek-style yogurt
½ cup raspberries
2 Tbsp. sliced almonds
1 serving Spinach & Strawberry Meal-Prep Salad
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,805 calories, 92g fat, 13g saturated fat, 110g protein, 149g carbohydrate, 31g fiber, 1,376mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 5 Tbsp. sliced almonds at the A.M. snack.
1 serving Overnight Oats with Chia Seeds
1 serving Berry-Kefir Smoothie
1 serving Spinach & Strawberry Meal-Prep Salad
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving 5-Ingredient Avocado & Chickpea Salad
1 medium apple
Daily Totals: 1,775 calories, 83g fat, 12g saturated fat, 73g protein, 204g carbohydrate, 47g fiber, 1,115mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
1 serving Overnight Oats with Chia Seeds
¼ cup dry-roasted unsalted almonds
1 serving Spinach & Strawberry Meal-Prep Salad
1 cup edamame, in pods
1 medium orange
1 serving Charred Shrimp, Pesto & Quinoa Bowls
1 large pear
Daily Totals: 1,780 calories, 96g fat, 13g saturated fat, 96g protein, 161g carbohydrate, 42g fiber, 1,389mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit the orange at the P.M. snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium banana to the A.M. snack.
1 serving Overnight Oats with Chia Seeds
1 serving Berry-Kefir Smoothie
1 serving Spinach & Strawberry Meal-Prep Salad
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
1 clementine
Meal-Prep Tip: Reserve two servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on days 27 & 28.
Daily Totals: 1,800 calories, 68g fat, 12g saturated fat, 105g protein, 205g carbohydrate, 35g fiber, 1,390mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to lunch.
1 serving High-Protein Orange-Mango Smoothie
¼ cup dry-roasted unsalted almonds
1 medium apple
2 Tbsp. natural peanut butter
1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Sheet-Pan Chicken Fajitas
¼ cup guacamole
Daily Totals: 1,808 calories, 76g fat, 11g saturated fat, 113g protein, 182g carbohydrate, 33g fiber, 1,212mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Omit guacamole at dinner and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
1 serving High-Protein Orange-Mango Smoothie
¼ cup dry-roasted unsalted almonds
1 medium apple
2 Tbsp. natural peanut butter
1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Cod Fish Tacos
1 serving Guacamole Chopped Salad
Daily Totals: 1,797 calories, 75g fat, 11g saturated fat, 94g protein, 198g carbohydrate, 36g fiber, 1,241mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
1 serving Anti-Inflammatory Cherry, Beet & Kale Smoothie
1 serving Cottage Cheese-Berry Bowl
1 serving Veggie & Hummus Sandwich
1 medium apple
1 serving No-Added-Sugar Cherry Crumble
1 serving Summer Chicken Parmesan
1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette
Daily Totals: 1,819 calories, 67g fat, 14g saturated fat, 86g protein, 234g carbohydrate, 39g fiber, 1,495mg sodium.
Make it 1,500 calories: Substitute 1 clementine for the apple at lunch and omit the P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
1 serving Anti-Inflammatory Cherry, Beet & Kale Smoothie
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
1 serving Veggie & Hummus Sandwich
1 medium apple
1 serving Baked Blueberry & Banana-Nut Oatmeal Cups
1 serving Roasted Root Veggies & Greens over Spiced Lentils
¼ cup dry-roasted unsalted almonds
Daily Totals: 1,778 calories, 68g fat, 9g saturated fat, 72g protein, 243g carbohydrate, 46g fiber, 1,496mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to the evening snack.
Is it OK to mix and match meals if there is one I do not like?
Yes, you can mix and match meals if there's one you don't like or browse some of our other Heart-Healthy Recipes for additional inspiration. We aimed for 1,800 calories per day, a max of 14 grams of saturated fat (with an upper limit of 20 grams on days we include fatty fish) and capped sodium at 1,500 milligrams (mg) per day. If you're making a swap, you may want to choose a meal with a similar nutrition profile.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each meal was chosen with heart health in mind, so a simple swap should work for most people. You may want to modify a snack or two if there's a discrepancy in calories, saturated fat or sodium.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
How much sodium should I eat per day?
Both the Dietary Guidelines for Americans and the American Heart Association (AHA) recommend a max of 2,300mg of sodium per day, which equals about 1 teaspoon., The AHA suggests an ideal goal of 1,500mg of sodium per day for most adults, especially for those who have have high blood pressure or are at risk.
Heart disease is the leading cause of death for adults in the United States, with one person dying every 33 seconds from this condition. Two risk factors for heart disease include high blood pressure and cholesterol, both of which have very few symptoms but can cause severe side effects, like heart attack and stroke. To help take care of your heart, regularly check in with your healthcare provider and incorporate lifestyle strategies, like following a heart-healthy diet and being physically active. In this 30-day meal plan, we incorporate a few nutrition strategies to help keep your heart in good shape:
Low in Sodium: To support heart health and promote good blood pressure levels, we capped sodium at 1,500mg per day. High sodium intake pulls water into the blood vessels, which increases total blood volume and results in increased blood pressure. High blood pressure has no symptoms but can increase the risk of heart disease, stroke and heart attack if left untreated. High sources of sodium include many processed foods, such as processed meats, marinades and dressings as well as frozen or prepared meals.
Limits Saturated Fat: Because saturated fat may increase LDL cholesterol, we limited saturated fats to 14 grams per day, with an upper limit of 20 grams on days we include fatty-fish, like salmon. High cholesterol can result in plaque buildup in the arteries, which increases the risk of heart disease and stroke. While we limit saturated fats, we include plenty of foods rich in unsaturated fats, such as nuts, seeds, olive oil and fish.
High-Fiber: Fiber is a type of indigestible carbohydrate linked to many health benefits, such as better digestion, improved blood sugar and a healthier gut. Eating more fiber has some serious benefits for heart-health, too. Research links a high-fiber diet to a reduced risk of developing heart disease. One study found that with every 10 grams of fiber consumed, there was a 7% decreased risk of developing heart disease. Fiber is found in plant-based foods, such as whole-grains, fruits, vegetables, nuts, seeds and legumes.Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Read the original article on EATINGWELL
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Reviewed by Dietitian Karen Ansel, M.S., RDNTraveling can be fun and exciting, but it can also make it tricky to eat right and exercise. This can be especially challenging for people with diabetes, say experts. Walking after meals is an easy, enjoyable way to keep blood sugar in check when bodies crave routine. Yet nothing throws off our day-to-day patterns quite like travel. Whether it's for work or pleasure, travel can be an exciting way to gain new experiences in a place far from home. However, time zone changes, less opportunity to exercise, new cuisines and disrupted mealtimes can make managing your blood glucose a challenge. Luckily, there's one simple habit that can help, and it's free and easy to do just about anywhere in the world. It's walking after meals. Read on to learn why diabetes experts say lacing up your walking shoes after eating is an outstanding way to keep your blood sugar in check when you're on the road, plus other travel tips to help keep your numbers in range. After you eat, your blood sugar naturally rises as your body breaks down its carbohydrates for energy. In response, your pancreas produces insulin to ferry the glucose from your blood into your cells. However, when you have diabetes or insulin resistance, this system doesn't work effectively, and post-meal blood sugar can rise above the normal range. When you're traveling, you may have less access to healthy foods, which may set you up for higher blood sugar. The good news is a post-meal stroll can help. 'Walking after meals is a standard recommendation for all my clients with diabetes,' says Vandana Sheth, RDN, CDCES, FAND. In fact, research suggests that walking after meals can help lower blood glucose levels in people with diabetes, says Kim Rose-Francis, RDN, CDCES, LD. 'Walking helps to shuttle glucose from the bloodstream into your muscles, where it is used for energy,' says Rose-Francis. That means you'll have a lower rise in blood sugar post-meal, which can also help you avoid a blood sugar crash later. If you can't swing a long walk, even shorter post-meal walks may be beneficial, provided you do them repeatedly throughout the day. For instance, one study of people without diabetes found that taking frequent two- to five-minute walks every 20 or 30 minutes helped lower their blood glucose levels. So, even a little exercise 'snack' is likely better than nothing at all. Physical activity doesn't just help your muscles use up that glucose for fuel. It also increases insulin sensitivity, which is your body's ability to efficiently use the insulin it produces. This, in turn, helps your cells use the glucose in your bloodstream more effectively, translating to lower blood sugar levels. A post-meal walk is so effective that research has found it improves insulin sensitivity in the short term and as long as 24 hours afterward. What's more, the longer you walk, the greater the blood sugar-lowering effects both immediately and over the next day. Our minds and bodies are closely connected. So much so that stress can manifest itself in physical symptoms like higher blood sugar. 'When you are stressed due to tight travel schedules, your brain signals your body to release cortisol, a stress hormone that plays a key role in glucose metabolism,' says Rose-Francis. This hormone prepares the body for 'fight or flight' by releasing glucose and by inhibiting the action of insulin. That might have been helpful for our ancestors who had to outrun lions in the wild. But not so much when you're trying to enjoy your vacation. 'Walking, along with other forms of physical activity, may help reduce this cortisol response, which may positively influence your blood glucose levels,' says Rose-Francis. Taking a walk after meals is just one of many strategies you can use to help manage your blood glucose while traveling. Here are a few other expert tips to keep your numbers in range. Try Muscle-Building Exercises. Walking is an excellent form of exercise. But if it's pouring rain or you have difficulty walking, there are other exercises that can work. 'Try engaging the muscles in your legs by doing standing squats in place,' says Rose-Francis. 'This activates major muscle groups, allowing them to absorb glucose from the bloodstream and use it for energy.' If standing is difficult, try some soleus calf pushups, which have been shown to help lower blood sugar. To do them, Rose-Francis says: 'Sit down, keep your feet flat, then lift your heels while the front of your feet stay on the ground. Drop your heels back down and repeat.' Carry a Water Bottle. 'Dehydration often leads to higher concentrations of glucose in your bloodstream, contributing to elevated blood sugars,' says Patricia Kolesa. M.S., RDN. 'If you plan to travel to a warmer climate or have several activities planned generally, it can be challenging to stay hydrated.' So, toss an empty water bottle into your carry-on to bring through security and fill it up later at water stations or before you leave your hotel, she says. Pack Blood Sugar–Friendly Snacks. Finding nutritious snacks and meals when you're traveling isn't always easy. As an insurance policy, pack a few of your favorite blood sugar–friendly snacks before you leave. Sheth recommends nonperishable snacks that provide a combination of carbs, protein and fiber, like dry-roasted edamame or trail mix with nuts and seeds. Fiber is especially helpful as it slows carbohydrate digestion, which can translate to steadier blood sugar levels, says Kolesa. She recommends snacks with at least 2 grams of fiber per serving. When you're away from home, it can be difficult to maintain your usual eating, sleeping and exercise routine. That can make managing blood sugar seem tricky. But dietitians say walking after meals is a simple habit that can help keep your blood glucose in check when you're on the road. It's so effective that it's their No. 1 habit for healthy blood sugar when traveling. And you don't have to sweat it out for miles. Even short post-meal strolls may help lower your blood sugar and improve insulin sensitivity. Plus, walking is a great way to sightsee, and it's free. So, toss a comfortable pair of walking shoes into your bag and get ready to hit the road! Read the original article on EATINGWELL
