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 Staff

Do 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 examples of heart-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, canned in juice
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) 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 1,556
Total fat 42 g
Saturated fat 11 g
Monounsaturated fat 12 g
Cholesterol 109 mg
Sodium 1,595 mg
Carbohydrate 229 g
Fiber 26 g
Protein 81 g
Apr. 13, 2012 See more In-depth