Heart Health Diet Plan
A week for blood pressure, cholesterol, or heart-disease risk. Omega-3s, fibre, lean protein, and unsaturated fats. Edit sodium in Foodzilla.
What a heart-health plate looks like
Each meal should have:
- Lean protein. Poultry, fish, eggs, or plants.
- Fibre-rich carbohydrate. Whole grains, fruit, vegetables.
- Unsaturated fats. Olive oil, avocado, nuts, seeds.
That mix steadies glucose and supports lipids.
Fruit and vegetables are low-calorie and help blood pressure and cholesterol. Whole grains and starchy vegetables such as brown rice, oats, quinoa, and sweet potato should replace refined grains.
Beans and lentils can stand in for red meat. They bring protein and fibre.
Protein choices that help the heart:
- Oily fish such as salmon and mackerel, 2 to 3 servings a week, for omega-3s.
- Red meat no more than twice a week. Eggs up to 6 a week.
Low-fat dairy for protein and calcium without the extra saturated fat of full-fat versions.
Other heart-health notes
1. Limit fried food, sugary snacks, and salty meals.
2. Drink enough fluid.
3. 150 minutes of cardio a week plus strength work twice a week, if the cardiologist agrees.
See the Heart Foundation for more on activity and salt.
- Nutrient Benefits: Fibre and antioxidants from berries, fat from walnuts, honey for sweetness.
- Nutrient Benefits: Fibre and fat from hummus.
- Nutrient Benefits: Omega-3s from tuna, fibre from vegetables, olive oil.
- Nutrient Benefits: Fat from avocado, protein from whey.
- Nutrient Benefits: Lean protein from cod, fibre from quinoa, omega-3s.
- Nutrient Benefits: Protein and fibre from almonds, antioxidants from strawberries.
How to use this template in your practice
Set sodium. Raise oily fish. Swap foods.
Export a branded PDF and send it through the portal with the grocery list.
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このテンプレートは教育および情報提供のみを目的として提供されています。医療上または栄養上のアドバイスを構成するものではありません。食事の変更を行う前に、必ず資格のある医療専門家にご相談ください。
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