Heart Healthy Menu Plan

Choosing to eat a heart-healthy diet can spare you from high blood pressure and life-threatening cardiovascular disease. Although it is not easy to change your eating habits, you can begin by incorporating minor changes into your lifestyle gradually. In addition, eating whole grains, fresh vegetables and fruits and lean proteins, as well as reducing salt in your diet could add years of vitality and health to your life.

Whole Grains

• Choose heart-healthy whole-grain flours, breads, pastas and cereals over refined white grains and opt for brown rice over white rice. Select 100 percent whole-grain or whole-wheat breads, whole-wheat flours and high-fiber cereals that have at least five grams of fiber per serving. You can also add ground flaxseeds and brown seeds that contain omega-3 fatty acids and fiber to your cereal and yogurt to enhance your daily whole-grain intake.
  Avoid potato chips, muffins, doughnuts, cornbread and quick breads, egg noodles, high-fat snack crackers and frozen waffles.

Salt

• Eating a diet with too much salt in it can lead to high blood pressure, a predecessor to cardiovascular disease. Prepare your own foods to avoid the high salt levels found in most processed varieties, such as frozen dinners and canned soups. Use reduced-sodium versions of condiments such as soy sauce and ketchup and replace your table salt with flavorful herbs and spices, such as Italian seasoning, cumin and chili powder.

Fruits and Vegetables

• Eat fresh fruits and vegetables every day. According to the American Heart Association, eating a variety of fruits and vegetables can help control your blood pressure and weight. They also contain elements that may prevent heart disease and are low in calories and high in fiber.
  Keep cut broccoli, cauliflower and carrots in your refrigerator for snacking and put grapes, bananas, peaches and apples in a bowl on your kitchen table or counter to encourage yourself and your family members to eat them every day. Include a fruit salad in your lunch routine and remember to eat a small salad before meals so you don't overeat heavier, less healthful foods.

Lean Protein

• Limit your protein intake to lean fish, poultry and meats, egg whites or egg substitutes, and low-fat dairy products. Choose skim milk over whole milk and incorporate peas, soy and beans into your recipes. Avoid organ meats and breaded and fried meats, cold cuts, egg yolks, bacon, hot dogs and sausages.

Items to Eliminate

• Eliminate or greatly reduce cholesterol and unhealthy trans and saturated fats. Choose canola and olive oil and trans-fat-free margerines over lard, butter and hydrogenated margarine.