Heart-healthy eating doesn't have to be difficult. Use these menus to get started on a 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 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).
Below are two days' worth of heart-healthy menus. Use them as examples of heart-healthy eating.
Breakfast
- 1 cup cooked oatmeal, sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
- 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
- 4 ounces salmon
- 1/2 cup green beans with 1 tablespoon 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 |
1,562 |
Total fat |
45 g |
Saturated fat |
10 g |
Monounsaturated fat |
15 g |
Polyunsaturated fat |
16 g |
Cholesterol |
126 mg |
Sodium |
1,257 mg |
Total carbohydrate |
207 g |
Dietary fiber |
24 g |
Protein |
92 g |
Breakfast
- 1 cup plain, low-fat yogurt, topped with 3/4 cup blueberries
- 3/4 cup calcium-fortified orange juice
Lunch
- 1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomatoes, 1/4 cup sliced cucumbers, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
- 1 kiwi
- 1 cup skim milk
Dinner
- Chicken stir-fry (3 ounces) with eggplant (1 cup) and basil
- 1 cup brown rice with 1 tablespoon chopped dried apricots
- 1 cup steamed broccoli
- 4 ounces red wine or concord grape juice
Snack
- 2 tablespoons mixed, unsalted nuts
- 1 cup fat-free frozen yogurt
Day 2 nutrient analysis |
Calories |
1,605 |
Total fat |
30 g |
Saturated fat |
10 g |
Monounsaturated fat |
10 g |
Polyunsaturated fat |
6 g |
Cholesterol |
126 mg |
Sodium |
1,264 mg |
Total carbohydrate |
242 g |
Dietary fiber |
24 g |
Protein |
83 g |
On both days, if you're thirsty, drink water as a calorie-free way to hydrate.
Show References
- Making the move to DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed March 23, 2022.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 23, 2022.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 19, 2017.
- Nutritionist Pro diet analysis (computer program). Stafford, Texas: Axxya Systems; 2008. http://www.nutritionistpro.com/dietanalysis.php. Accessed Dec. 19, 2017.
April 27, 2022Original article: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20046702