Menus for heart-healthy eating: Cut the fat and salt

Date Updated: 04/23/2024

Do you want to follow a heart-healthy diet, but aren't sure where to start? One way to begin is to create a daily meal plan. The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.

Below are two days' worth of heart-healthy menus. Use them as examples of heart-healthy eating.

Day 1 menu

Breakfast

1 cup cooked oatmeal, sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
1 banana
1 cup skim milk

Lunch

1 cup low-fat (1% or lower), plain yogurt with 1 teaspoon ground flaxseed
1 cup peach halves, canned in juice
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
Sparkling water

Dinner

4 ounces salmon
1/2 cup green beans with 1 tablespoon toasted almonds
2 cups mixed salad greens
1/2 cup cherry tomatoes
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange

Snack

1 cup skim milk
1/4 cup raisins or dried fruit, no added sugar
20 dark chocolate chips

Day 1 nutrient analysis
Calories	1,688
Total fat	46 g
Saturated fat	12 g
Monounsaturated fat	13 g
Polyunsaturated fat	17 g
Cholesterol	126 mg
Sodium	1,162 mg
Total carbohydrate	242 g
Dietary fiber	29 g
Protein	94 g
Potassium	4,797 mg
Calcium	1,718 mg
Magnesium	423 mg
Iron	11 mg
Sugar	147 g
Added sugar	6 g

Day 2 menu

Breakfast

1 cup plain, low-fat yogurt, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice

Lunch

1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomatoes, 1/4 cup sliced cucumbers, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
1 kiwi
1 cup skim milk

Dinner

Chicken stir-fry (3 ounces) with eggplant (1 cup) and basil
1 tablespoon low-sodium teriyaki sauce
1 cup brown rice with 1 tablespoon chopped dried apricots
4 ounces red wine or Concord grape juice

Snack

2 tablespoons mixed, unsalted nuts
1 cup fat-free frozen yogurt

Day 2 nutrient analysis
Calories	1,621
Total fat	31 g
Saturated fat	11 g
Monounsaturated fat	10 g
Polyunsaturated fat	6 g
Cholesterol	131 mg
Sodium	1,558 mg
Total carbohydrate	246 g
Dietary fiber	24 g
Protein	83 g
Trans fat	Trace
Potassium	3,353 mg
Calcium	1,591 mg
Iron	8 mg
Vitamin D	125 IU
Magnesium	365 mg
Sugar	118 g
Added sugar	30 g

On both days, if you're thirsty, drink water as a calorie-free way to hydrate.