Heart disease continues to rank as the leading cause of death in the United States. With heart health 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 follows the American Heart Association’s recommendation to keep sodium intake to under 1,500 mg per day. Regularly consuming high amounts of sodium can lead to high blood pressure, a risk factor for heart disease, and we limited saturated fat to no more than 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, clog your arteries, and increase your risk of heart disease.
Finally, make sure to consume at least 35 grams of fiber per day. Fiber has many health benefits, including helping you lose weight, 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 your risk of developing heart disease. Because weight loss can reduce the risk of heart disease, we’ve set this plan at 1,500 calories a day, a level where most people can experience weight loss, and we’ve also made the plan adaptable to 2,000 calories a day for those who need more calories.
FAQ
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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.
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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.
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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 something sweet every now and then isn’t damaging to your heart health and can be part of a heart-healthy diet, many of us are consuming far more added sugars than we realize. In fact, the average American consumes 17 cups of added sugars per day, well above the American Heart Association’s recommended daily limit of nine cups for men and six cups for women. Studies have shown that consuming added sugars at a rate of 20% or more of total daily calories is associated with an increased risk of stroke and coronary artery disease. Added sugars are not good for your heart health, so this meal plan leaves them out to make room for more nutritious foods.
Heart-healthy foods to look out for
- Whole grains
- fruit
- vegetables
- Unsaturated fats such as olive oil and avocado oil
- nuts
- seed
- beans
- lentil
- Herbs and spices
- Lean proteins such as turkey and chicken
- fish
How to Meal Prep for a Week
- Make a copy of Starbucks’ Spinach and Mushroom Egg Bites and eat them for breakfast all week.
- Prepare a 20-minute white bean soup for lunch on days 2-5.
- Make some Carrot Cake Energy Bites to snack on throughout the week.
First day
Breakfast (361 calories)
- 1/2 cup old-fashioned oatmeal (dry), cooked with 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)
Daily Totals: 1,516 calories, 69g fat, 10g saturated fat, 65g protein, 179g carbohydrates, 43g fiber, 1,121mg sodium
Make it 2,000 calories: Add 1 cup of plain nonfat kefir to your breakfast, 1 (5.3 ounce) serving of plain nonfat Greek yogurt and 2 tablespoons of sliced almonds to your mid-morning snack, 1/2 cup of blueberries to your afternoon snack, and 1 serving of traditional Greek salad to your dinner.
the 2nd day
Breakfast (375 calories)
AM Snack (199 calories)
- 1 (5.3 ounce) nonfat plain (Greek) yogurt
- 1/2 cup raspberries
- 2 tablespoons sliced almonds
Lunch (358 calories)
PM Snack (144 calories)
Dinner (424 calories)
Daily Totals: 1,500 calories, 62g fat, 12g saturated fat, 87g protein, 164g carbohydrates, 42g fiber, 1,310mg sodium
Make it 2,000 calories: Substitute a serving of spinach, peanut butter & banana smoothie for your breakfast berry & flax smoothie, add ¼ cup dry roasted unsalted almonds to your afternoon snack, and add a serving of unsweetened vegan oatmeal cookies for your evening snack.
Third day
Photo credit
Breakfast (361 calories)
- 1/2 cup old-fashioned oatmeal (dry), cooked with 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) nonfat plain (Greek) yogurt
- 1/4 cup blueberries
Dinner (489 calories)
Daily Totals: 1,499 calories, 58g fat, 10g saturated fat, 71g protein, 195g carbohydrates, 43g fiber, 1,144mg sodium
Make it 2,000 calories: Add one serving (5.3 ounces) of plain nonfat Greek yogurt to your morning snack, increase the amount of blueberries to 1/2 cup and add 1/4 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 (Greek) yogurt
- 1/2 cup raspberries
- 2 tablespoons sliced almonds
Lunch (362 calories)
PM Snack (192 calories)
Dinner (427 calories)
Daily Totals: 1,490 calories, 54g fat, 12g saturated fat, 73g protein, 197g carbohydrates, 45g fiber, 1,287mg sodium
Make it 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 oatmeal (dry), cooked with 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) nonfat plain (Greek) yogurt
- 1/4 cup blueberries
Dinner (496 calories)
Meal prep tips: 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.
Daily Totals: 1,520 calories, 65g fat, 8g saturated fat, 77g protein, 177g carbohydrates, 43g fiber, 952mg sodium
Make it 2,000 calories: Add one serving of a spinach, peanut butter, and banana smoothie for breakfast and one serving of sugar-free vegan oatmeal cookies for an evening snack.
Day 6
Breakfast (375 calories)
AM Snack (199 calories)
- 1 (5.3 ounce) nonfat plain (Greek) yogurt
- 1/2 cup raspberries
- 2 tablespoons sliced almonds
Lunch (496 calories)
PM Snack (62 calories)
Dinner (388 calories)
Daily Totals: 1,518 calories, 70g fat, 10g saturated fat, 82g protein, 155g carbohydrates, 35g fiber, 1,385mg sodium
Make it 2,000 calories: Substitute a serving of spinach, peanut butter & banana smoothie for your breakfast berry & flax smoothie, add ¼ cup dry roasted unsalted almonds to your afternoon snack, and add a serving of unsweetened vegan oatmeal cookies for your evening snack.
Day 7
Greg Dupree
Breakfast (361 calories)
- 1/2 cup old-fashioned oatmeal (dry), cooked with 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)
Daily Totals: 1,489 calories, 69g fat, 11g saturated fat, 67g protein, 163g carbohydrates, 40g fiber, 1,396mg sodium
Make it 1,200 calories: Skip the chia seeds from breakfast and replace your lunch with a cucumber salad sandwich.
