Heart disease continues to rank as the leading cause of death in the United States. With heart disease being so prevalent, it's no wonder so many people want to eat with heart health in mind. This heart-healthy eating plan maps out a week of meals and snacks tailored to improve your heart health by limiting sodium and saturated fat and prioritizing fiber, a key nutrient for heart health. If you want to improve your heart health but don't know where to start, look no further; we've got you (and your heart) covered.
How to create a meal plan
EatingWell meal plans are carefully crafted by registered dietitians to be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health and lifestyle goals and is analyzed for accuracy using the nutrition database ESHA Food Processor. Because everyone's nutritional needs are different, we encourage you to use these plans as a guide and adjust as needed.
Why this meal plan is right for you
If you want to improve your heart health, there are three nutrients you should prioritize: fiber, sodium, and saturated fat. This meal plan keeps sodium intake below 1,500 mg per day, as recommended by the American Heart Association. Regularly consuming high amounts of sodium can lead to high blood pressure, a risk factor for heart disease. It also limits saturated fat to 12 grams per day, which is about 7% of total calories and well below the 10% limit recommended in the 2020-2025 Dietary Guidelines for Americans. Eating too much saturated fat can increase LDL cholesterol, clogging your arteries and increasing your risk of heart disease.
Finally, consume at least 35 grams of fiber per day. Fiber has many health benefits, including aiding in weight loss, stabilizing blood sugar levels, and improving heart health. Soluble fiber, found in whole grains, beans, lentils, and many fruits and vegetables, lowers cholesterol and reduces the risk of developing heart disease. Because weight loss can reduce the risk of heart disease, we've set this plan at 1,500 calories per day, the level at which most people experience weight loss. We've also included a modified version of this plan for 2,000 calories per day for those who need more calories.
FAQ
If there is a meal I don't like, can I combine it?
Yes, if there are any meals you don't like, feel free to change them. There are plenty of heart-healthy recipes to choose from. I aimed for a total daily intake of 1,500 calories, no more than 12 grams of saturated fat, at least 30 grams of fiber, and no more than 1,500 mg of sodium.
Is it okay to eat the same breakfast or lunch every day?
Yes, if it's easier for you habitually to eat the same breakfast and lunch every day, do so. Breakfast should be 360-375 calories per serving, and lunch should be 354-496 calories per serving. The higher end of this calorie range is because you'll be serving leftovers from dinner for lunch on days 6 and 7. If you want to save leftovers for another meal, it's better to vary your lunch on days 6 and 7. If you're closely watching your calorie intake, consider choosing alternatives in a similar calorie range or adjusting your snacks.
How much sodium should I consume?
The 2020-2025 Dietary Guidelines for Americans recommends limiting sodium to 2,300 mg per day. The American Heart Association also recommends a maximum of 2,300 mg of sodium intake per day, with an ideal goal of no more than 1,500 mg per day, especially for people at risk for heart disease.
Added Sugar and Heart Health
While eating an occasional sweet treat won't hurt your heart health and can be part of a heart-healthy diet, many of us consume far more added sugar than we realize. In fact, the average American consumes 17 teaspoons of added sugars per day, well above the American Heart Association's recommended daily limits of nine teaspoons for men and six teaspoons for women. Research shows that consuming more than 20% of total daily calories from added sugars is associated with an increased risk of stroke and coronary artery disease. Because added sugars have no positive impact on heart health, we've left them out of this meal plan to make room for more nutritious foods.
Heart-healthy foods to look out for
Whole grains Fruits Vegetables Unsaturated fats like olive oil and avocado oil Nuts Seeds Beans Lentils Herbs and spices Lean proteins like turkey or chicken Fish
How to Meal Prep for a Week
Make a copy of Starbucks' Spinach and Mushroom Egg Bites and eat them for breakfast for the week. Prepare 20-minute white bean soup for lunch on days 2-5. Make carrot cake energy bites to snack on for the week.
First day
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Josh Hoggle
Breakfast (361 calories)
1/2 cup old fashioned rolled oats (dry) (cooked in water) 1/2 cup blackberries 2 tablespoons sliced ​​almonds 2 tablespoons chia seeds
AM Snack (144 calories)
Lunch (354 calories)
PM Snack (206 calories)
¼ cup dry roasted unsalted almonds
Dinner (450 calories)
Total Daily Value: 1,516 calories, 69 g fat, 10 g saturated fat, 65 g protein, 179 g carbohydrates, 43 g fiber, 1,121 mg sodium
To get to 2,000 calories, add 1 cup of nonfat plain kefir to breakfast, 1 (5.3 ounces) nonfat plain Greek yogurt and 2 tablespoons sliced ​​almonds to your morning snack, 1/2 cup of blueberries to your afternoon snack, and 1 serving of traditional Greek salad to dinner.
the 2nd day
Jamie Vespa
Breakfast (375 calories)
AM Snack (199 calories)
1 (5.3 ounce) nonfat plain (Greek) yogurt with strainer, 1/2 cup raspberries, 2 tablespoons sliced ​​almonds
Lunch (358 calories)
PM Snack (144 calories)
Dinner (424 calories)
Total Daily Value: 1,500 calories, 62 g fat, 12 g saturated fat, 87 g protein, 164 g carbohydrates, 42 g fiber, 1,310 mg sodium
To get to 2,000 calories, replace your breakfast Berry & Flax Smoothie with one serving of Spinach, Peanut Butter & Banana Smoothie, add ¼ cup dry roasted unsalted almonds to your afternoon snack, and one serving of sugar-free vegan oatmeal cookies as your evening snack.
Third day
Photo credit
Breakfast (361 calories)
1/2 cup old fashioned rolled oats (dry) (cooked in water) 1/2 cup blackberries 2 tablespoons sliced ​​almonds 2 tablespoons chia seeds
AM Snack (192 calories)
Lunch (347 calories)
PM Snack (110 calories)
1 (5.3 ounce) can nonfat plain yogurt (Greek style) 1/4 cup blueberries
Dinner (489 calories)
Total Daily Value: 1,499 calories, 58 g fat, 10 g saturated fat, 71 g protein, 195 g carbohydrates, 43 g fiber, 1,144 mg sodium
To get to 2,000 calories, add one cup (5.3 ounces) of plain nonfat Greek yogurt to your morning snack, increase the amount of blueberries to ½ cup and add ¼ cup of dry-roasted unsalted almonds to your afternoon snack, and add one serving of sugar-free vegan oatmeal cookies to your evening snack.
Day 4
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daly
Breakfast (311 calories)
AM Snack (199 calories)
1 (5.3 ounce) nonfat plain strained (Greek-style) yogurt, 1/2 cup raspberries, 2 tablespoons sliced ​​almonds
Lunch (362 calories)
PM Snack (192 calories)
Dinner (427 calories)
Total Daily Value: 1,490 calories, 54 g fat, 12 g saturated fat, 73 g protein, 197 g carbohydrates, 45 g fiber, 1,287 mg sodium
To get to 2,000 calories, add 2 tablespoons of natural peanut butter to your lunch, 1/4 cup of dry roasted unsalted almonds for your afternoon snack, and 1 medium apple for your evening snack.
Day 5
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Breakfast (361 calories)
1/2 cup old fashioned rolled oats (dry) (cooked in water) 1/2 cup blackberries 2 tablespoons sliced ​​almonds 2 tablespoons chia seeds
AM Snack (206 calories)
1/4 cup dry roasted unsalted almonds
Lunch (347 calories)
PM Snack (110 calories)
1 (5.3 ounce) can nonfat plain yogurt (Greek style) 1/4 cup blueberries
Dinner (496 calories)
Meal prep tip: For lunch on days 6 and 7, prepare a one-pot serving of orzo with white beans, spinach, sun-dried tomatoes, lemon and feta for two.
Total Daily Value: 1,520 calories, 65 g fat, 8 g saturated fat, 77 g protein, 177 g carbohydrates, 43 g fiber, 952 mg sodium
To get to 2,000 calories, add one serving of a spinach, peanut butter, and banana smoothie to your breakfast and one serving of sugar-free vegan oatmeal cookies as an evening snack.
Day 6
Breakfast (375 calories)
AM Snack (199 calories)
1 (5.3 ounce) nonfat plain strained (Greek-style) yogurt, 1/2 cup raspberries, 2 tablespoons sliced ​​almonds
Lunch (496 calories)
PM Snack (62 calories)
Dinner (388 calories)
Total Daily Value: 1,518 calories, 70 g fat, 10 g saturated fat, 82 g protein, 155 g carbohydrates, 35 g fiber, 1,385 mg sodium
To get to 2,000 calories, replace your breakfast Berry & Flax Smoothie with one serving of Spinach, Peanut Butter & Banana Smoothie, add ¼ cup dry roasted unsalted almonds to your afternoon snack, and one serving of sugar-free vegan oatmeal cookies as your evening snack.
Day 7
Greg Dupree
Breakfast (361 calories)
1/2 cup old fashioned rolled oats (dry) (cooked in water) 1/2 cup blackberries 2 tablespoons sliced ​​almonds 2 tablespoons chia seeds
AM Snack (59 calories)
Lunch (496 calories)
PM Snack (62 calories)
Dinner (512 calories)
Total Daily Value: 1,489 calories, 69 g fat, 11 g saturated fat, 67 g protein, 163 g carbohydrates, 40 g fiber, 1,396 mg sodium
Make it 1,200 calories. Omit the chia seeds from breakfast and replace lunch with one cucumber salad sandwich.
