Meal Plans and Recipes for Heart Health
Cooking Heart Smart
Welcome to your new best friend when it comes to Meal Planning for Heart patients or anyone on a Cardiac diet.
Because many heart patients also have Diabetes, High Blood Pressure, or High Cholesterol, other Risk Factors that Affect Your Heart are considered when creating recipes and meal plans
Because Meal Planning should not be that hard, every Recipe and Meal Plan includes Nutrition Facts and Food Groups. Most importantly, it gives you confidence that you’re managing your diet needs.
About Meal Plans
NEW Meal Planner is here!!
These will be weekly meal plans that you can edit, scale recipes, and print an organized shopping list. Oh Happy Day!!
- Each Meal Plan is carefully planned to follow healthy heart guidelines that focus on low fat, low cholesterol, low sodium, and reduced sugar and carbs.
- Every Meal Plan includes nutrition facts, Food Groups, tips, and a printable shopping list that is organized by grocery store aisles.
- All recipes are low sodium, low cholesterol, and low saturated fat
Why Focus on Three
Because Sodium (salt) causes the body to retain water which can be a burden on the heart. This is one reason why many doctors recommend that you weigh yourself daily to monitor any weight gain that is not explained. Excess sodium can also raise your blood pressure which makes your heart work harder and increases your risk of stroke or heart failure. The American Heart Association recommends 1500-2300 milligrams of sodium per day.
Good vs Bad Fat
Bad Fat is Saturated and comes from animal proteins such as beef, pork, and dairy products.
Good Fats are Unsaturated such as Monounsaturated and Polyunsaturated.
Saturated Fats also raise Cholesterol levels in your blood which can increase your risk of stroke or heart disease. Therefore, it’s important that you understand the differences between fats. To get you started, read about the Best Cooking Oils for Heart Health.
The American Heart Association recommends limiting Saturated Fat to 5-6 percent of total calories. That means about 13 grams for a 2,000 calorie diet.
Cholesterol is a fatty substance that travels through your blood and can cling to your arteries. Too much buildup can block blood flow to your heart, brain, and other organs. Thus, increasing your risk of stroke, heart attack, or heart failure.
HDL is the “good” cholesterol and LDL is the “bad” cholesterol. Increasing HDL and lowering LDL may help reduce risks. The 2010 Dietary Guidelines for Americans recommends limiting cholesterol to 300 milligrams or less per day.
Original recipe adapted from Cook’s Country Magazine. Complete the meal with perfect Restaurant style Mexican Rice. Chipotle chili in adobo sauce kicks up the heat