Menus for heart healthy eating Cut the fat and salt. Menus for heart healthy eating Cut the fat and salt. Heart healthy eating doesnt have to be difficult. These 11 foods are loaded with hearthealthy nutrients that help protect your cardiovascular system. 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 arent 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. Day 1 menu. Breakfast. Do you want to adopt a hearthealthy diet, but arent sure where to start One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and. The American Heart Association wants you to live heart healthy with help from our Nutrition Center. Despite major advances in drugs and medical treatments, maintaining a healthy diet, being physically active, and not smoking are still the best approaches. A hearthealthy diet is one that can help you lose weight or lower cholesterol, blood pressure or triglycerides. U. S. News evaluated some of the most popular. Key recommendations for a hearthealthy diet include Eat a balanced diet with plenty of highfiber foods, such as fruits, vegetables, legumes, whole grains, and nuts. Eat fish, especially oily fish such as salmon, trout, and mackerel at least twice a week. Lunch. 1 cup low fat 1 percent or lower plain yogurt with 1 teaspoon ground flaxseed. Melba toast crackers. Sparkling water. Dinner. Grilled turkey burger 4 ounces with a whole grain bun. Snack. 1 cup skim milk. Day 1 nutrient analysis. Calories 1,5. 57. Total fat 4. 5 g Saturated fat 1. Monounsaturated fat 1. Cholesterol 8. 9 mg Sodium 1,4. Total carbohydrate 2. Healthy Heart Diet' title='Healthy Heart Diet' />Dietary fiber 2. Protein 8. March 1. Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. Accessed Feb. 2. 0, 2. Dietary Guidelines for Americans, 2. U. S. Department of Health and Human Services. DGAs. 20. 10 Policy. Document. htm. Accessed Feb. Zeratsky KA expert opinion. Mayo Clinic, Rochester, Minn. Feb. 2. 0, 2. 01. Nutritionist Pro diet analysis computer program. Stafford, Texas Axxya Systems 2. Accessed Feb. 2. 0, 2. See more In depth. Healthy Eating. Healthy eating starts with healthy food choices. You dont need to be a chef to create nutritious, heart healthy meals your family will love. Learn what to look for at the grocery store, restaurants, your workplace and any eating occasion. Nutrition. A healthy diet and lifestyle are your best weapons in the fight against heart disease. Use our guidelines to make smart choices to benefit your heart and your overall health. Easy Dumpling Recipe there. Heart Check Mark Certification. Learn all about the American Heart Associations Heart Check mark certification, which makes it easy to spot heart healthy foods in the grocery store or when dining out. Dining Out. Just because youre at a restaurant doesnt mean you should put good food sense on the back burner. Find out how to eat healthy when you dine out.