Menus for heart- healthy eating: Cut the fat and salt. Menus for heart- healthy eating: Cut the fat and salt. Heart- healthy eating doesn't have to be difficult. EATING PLAN FOR HEART FAILURE This eating plan is limits salt (sodium) to 2000 milligrams per day. This eating plan is also low in saturated and trans fat. In some cases, sodium can have an effect on your blood pressure and heart disease risk. Here's how to cut salt and sodium from your diet. 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 aren't 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. The Therapeutic Lifestyle Changes diet places limits on sodium, dietary cholesterol, and total calories. No need to count calories on this plan. You can lose weight with a high-fiber diet made up of the right kinds of fruits, vegetables, proteins, and whole grains. Use them as examples of heart- healthy eating. Day 1 menu. Breakfast. Find out how to stick to a low sodium diet by following these guidelines for eating low sodium foods from the nutritionists at the Cleveland Clinic. Less sodium doesn’t have to mean less flavor. Check out our lower-sodium meal plan below, which is loaded with nutritious foods flavored with fresh herbs, spices. If you're concerned about blood pressure and want to keep it in a healthy range, include no more than 1,500 milligrams of sodium in your daily diet. 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. Dietary fiber 2. 5 g Protein 8. March 1. 4, 2. 01. Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. Dietary Guidelines for Americans, 2. Department of Health and Human Services. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nutritionist Pro diet analysis (computer program). Stafford, Texas: Axxya Systems; 2. See more In- depth. Salt- Free Diet Menus . Sodium also helps your nerves and muscles function properly. But too much salt can bring health problems. You can safely create a menu that doesn’t include salt as a spice or condiment and further reduce dietary sodium by eating mostly whole rather than processed foods. Salt Guidelines. If you're concerned about blood pressure and want to keep it in a healthy range, include no more than 1,5. Women over 5. 0 and those with diabetes should also limit sodium intake to no more than 1,5. If you suffer from kidney disease, liver cirrhosis or congestive heart failure, you may need to limit sodium to even lower levels. You can accomplish this by avoiding processed foods, such as cured meats and canned soup, and high- salt condiments, such as soy sauce. Adding potassium- rich foods like bananas can also help your body rid itself of extra sodium. Breakfast. If you like cereal for breakfast, use whole grains rather than packaged cereal. A 3/4 cup serving of bran flakes may seem like a healthy choice, but it could contain 2. Opt for oatmeal, using equal parts rolled oats and nonfat milk, and add cinnamon and unsalted almonds along with with banana slices. If you want eggs for breakfast, season with basil, pepper, hot sauce, onions or garlic rather than salt. If you enjoy muffins, bake them yourself, omitting salt and adding cinnamon, vanilla, poppy seeds or lemon rind. Make a bowl of fruits, such as bananas and blackberries, and top with plain, nonfat yogurt. Lunch. At lunch, avoid fast- food and, when you do eat out, ask for entrees without salt and prepared sauces, gravies and salad dressings. Make your own sandwiches with leftover chicken or roasted meat, rather than packaged meats. Season with pepper, mustard or balsamic vinegar. Create a salt- free salad with romaine, green pepper, tomatoes, onions, cucumbers and sprouts, topped with grilled chicken slices and a homemade mustard- yogurt dressing. Homemade bean soup, seasoned with pepper, basil and bay leaves, adds potassium and fiber to your diet, but little or no sodium if you use dry beans. If you use canned beans, choose a no- salt variety or rinse with water before use. Dinner. At dinner, halibut with a baked sweet potato and spinach salad provides more than a third of the recommended 4,7. Other salt- free choices include chicken and vegetable curry over brown rice, seasoned with garlic, onion, paprika, cinnamon and curry powder. For a low- salt salad, use spinach, black beans, chopped tomatoes, onions, red peppers, rice and salsa, checking the salsa label for sodium content. Photo Credits: Stockbyte/Stockbyte/Getty Images. This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or Jillian.
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