For heart disease patients or for those with risk factors it is vital to have a healthy diet in addition to regular exercise program to live a high quality of life. In general try to design your meals consisting of the following food groups.
- Increase your intake of healthy fats and reduce saturated fats ↑ nuts, seeds and olive or canola oil and ↓ red meat and full-dairy products
- Eat more fish. Fish is rich in omega-3 fatty acids, which can protect your heart and lower triglycerides, according to Walnuts and flaxseed also contain omega-3.
- Healthy sources of lean protein include soybeans and soy products, beans and lentils. While these don’t contain omega-3, they are low in cholesterol and a good addition to a diet rich in fish and seafood.
- Increase the amount of fruits and vegetables, the more the better. Green leafy vegetables are especially important because they are high in fiber, which can help lower cholesterol.
- Eat more whole grains. Good choices for whole grains include whole wheat, brown rice, ground flaxseed, oatmeal and buckwheat.
- Reduce the amount of salt in the meals and the best choice is to go salt free. Instead of mimicking the taste of sodium with salt substitutes, experiment with flavorful herbs and spices. Try fresh garlic or garlic powder, lemon juice, flavored vinegar, salt-free herb blends, cumin, nutmeg, cinnamon, fresh ground pepper, tarragon and oregano.
Try to consume fruits and veggies of all colors.
Instead of table salt (sodium chloride) incorporate various different spices and herbs for different and unique taste.
The following is a sample 1 week recipe for you.
American Heart Association main website has an excellent page dedicated to providing nutrition and diet information that will provide even more information on recipes and grocery shopping tips.
- 7-Day Heart-Healthy Meal Plan (Healthy Recipes, Healthy Eating, Healthy Cooking) http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_hearthealthy_meal_plan?pC=1600&pT=7day_hearthealthy&pD=1
- Meal Plan for Heart Disease (LIVESTRONG.COM) http://www.livestrong.com/article/282023-meal-plan-for-heart-disease/
- Cleveland Clinic – Salt Substitutes (Cleveland Clinic) http://my.clevelandclinic.org/healthy_living/healthcare/salt_substitutes.aspx