The heart healthy diet plan is a nutritional plan that focuses on eating foods that will improve the health of your heart. This includes following a well-balanced diet that consists of lean proteins, little to no carbohydrates, low-fat dairy, healthy fats and plenty of vegetables. As the name suggests, this diet concentrates on eating healthier foods.
7-Day Heart-Healthy Meal Plan: 1,200 Calories
A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. With this simple 1,200-calorie meal plan, you’ll protect your heart and lose a healthy 1 to 2 pounds per week in the process.
Day 1
Breakfast (271 calories)
- 1 serving Avocado Egg Toast
A.M. Snack (84 calories)
- 1 cup blueberries
Lunch (374 calories)
- 1 serving Loaded Black Bean Nacho Soup
P.M. Snack (62 calories)
- 1 medium orange
Dinner (457 calories)
- 1 serving Seared Salmon with Green Peppercorn Sauce
- 1 cup steamed green beans
- 1 baked medium red potato, drizzled with 1 tsp. olive oil, 1 Tbsp. nonfat plain Greek yogurt and a pinch of pepper.
Daily Totals: 1,224 calories, 60 g protein, 142 g carbohydrates, 28 g fiber, 52 g fat, 11 g sat. fat., 828 mg sodium
Day 2
Breakfast (265 calories)
- 1 cup bran cereal
- 1 cup skim milk
- 1/4 cup blueberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (62 calories)
- 1medium orange
Dinner (429 calories)
- 1 serving Charred Shrimp & Pesto Buddha Bowls
Daily Totals: 1,225 calories, 75 g protein, 148 g carbohydrates, 39 g fiber, 50 g fat, 9 g sat. fat., 1,363 mg sodium
Day 3
Breakfast (297 calories)
- 1 cup nonfat plain Greek yogurt
- 3/4 cup blueberries
- 1 1/2 Tbsp. slivered almonds
- 2 tsp. honey
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (62 calories)
- 1 medium orange
Dinner (416 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
- 1 slice whole-wheat bread, toasted
Daily Totals: 1,212 calories, 70 g protein, 132 g carbohydrates, 30 g fiber, 51 g fat, 9 g sat. fat., 1,332 mg sodium
Day 4
Breakfast (265 calories)
- 3/4 cup bran cereal
- 3/4 cup skim milk
- 1/2 cup blueberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (62 calories)
- 1 medium orange
Dinner (427 calories)
- 1 serving Cod with Tomato Cream Sauce
- 3/4 cup cooked brown rice
- 1 cup steamed broccoli
Daily Totals: 1,223 calories, 67 g protein, 170 g carbohydrates, 38 g fiber, 39 g fat, 9 g sat. fat., 1,284 mg sodium
Day 5
Breakfast (333 calories)
- 1/2 cup rolled oats, cooked in 1 cup milk
- 1 cup raspberries
Cook oats and top with raspberries and a pinch of cinnamon.
A.M. Snack (102 calories)
- 1 medium bell pepper, sliced
- 3 Tbsp. hummus
Lunch (374 calories)
- 1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (84 calories)
- 1 cup blueberries
Dinner (304 calories)
- 1 1/4 cups Chicken Cauliflower Fried “Rice”
Daily Totals: 1,198 calories, 77 g protein, 120 g carbohydrates, 30 g fiber, 48 g fat, 9 g sat. fat., 1,405 mg sodium.
Day 6
Breakfast (328 calories)
- 1 cup bran cereal
- 1 cup skim milk
- 1 cup blueberries
A.M. Snack (62 calories)
- 1 medium orange
Lunch (296 calories)
- 1 serving Tuna, White Bean & Dill Salad
Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7.
P.M. Snack (64 calories)
- 1 cup raspberries
Dinner (457 calories)
- 1 serving Toaster-Oven Tostada
Daily Totals: 1,206 calories, 55 g protein, 187 g carbohydrates, 55 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.
Day 7
Breakfast (355 calories)
- 1 serving Avocado Egg Toast
- 1 cup blueberries
A.M. Snack (64 calories)
- 1 cup raspberries
Lunch (366 calories)
- 1 serving Tuna, White Bean & Dill Salad
- 1 slice whole-wheat bread, toasted
P.M. Snack (62 calories)
- 1 medium orange
Dinner (374 calories)
- 1 serving Skillet Lemon Chicken & Potatoes with Kale
Daily Totals: 1,220 calories, 64 g protein, 132 g carbohydrates, 32 g fiber, 51 g fat, 9 g sat. fat., 1,275 mg sodium.
Menus for heart-healthy eating: Cut the fat and salt
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. 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 percent or lower), plain yogurt with 1 teaspoon ground flaxseed
- 1/2 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
- 2 tablespoons low-fat salad dressing
- 1 tablespoon sunflower seeds
- 1 cup skim milk
- 1 small orange
Snack
- 1 cup skim milk
- 9 animal crackers
| Day 1 nutrient analysis | |
|---|---|
| Calories | 1,562 |
| Total fat | 45 g |
| Saturated fat | 10 g |
| Monounsaturated fat | 15 g |
| Polyunsaturated fat | 16 g |
| Cholesterol | 126 mg |
| Sodium | 1,257 mg |
| Total carbohydrate | 207 g |
| Dietary fiber | 24 g |
| Protein | 92 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 cup brown rice with 1 tablespoon chopped dried apricots
- 1 cup steamed broccoli
- 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 | 1,605 |
| Total fat | 30 g |
| Saturated fat | 10 g |
| Monounsaturated fat | 10 g |
| Polyunsaturated fat | 6 g |
| Cholesterol | 126 mg |
| Sodium | 1,264 mg |
| Total carbohydrate | 242 g |
| Dietary fiber | 24 g |
| Protein | 83 g |
On both days, if you’re thirsty, drink water as a calorie-free way to hydrate.
Best Diets For Heart Health Of 2022, According To Experts
Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.
Diet plays an important part in cardiovascular health, impacting everything from blood pressure to your potential of developing heart disease. And while certain patterns of eating are solid picks for fitting into a smaller pair of jeans or gaining muscle mass, other diets are better suited for giving your heart health a boost.
For our Best Diets of 2022 ranking, the Forbes Health editorial team created a panel of seven nutrition experts, who analyzed 19 diets across six metrics, including heart health. Read ahead for the diets with the highest average scores for our heart health category (but remember to always talk to your doctor before starting a new diet or eating plan).
Eat Smarter With Noom
- Customized plan to fit your specific needs
- 14-day free trial
- Ranges from $16-$59 a month
- Curriculum rooted in psychological principles
- Achieve weight loss goals in just 10 minutes a day
Best Diets for Heart Health
Mediterranean Diet
5.0
- Fruits and vegetables
- Whole grains
- Nuts and legumes
- Fish
- Extra virgin olive oil
About Green Chef’s Mediterranean Diet
Why We Picked It
Pros & Cons
Additional Information
DASH Diet
5.0
- Grains
- Lean meat
- Poultry
- Fish
- Fruits and vegetables
Read Forbes’ Review
Why We Picked It
Pros & Cons
Additional Information
Vegetarian Diet
5.0
- Fruits
- Vegetables
- Whole grains and legumes
- Nuts and seeds
About Factor’s Vegetarian Diet
Why We Picked It
Pros & Cons
Additional Information
Ornish Diet
4.0
- Fruits and vegetables
- Whole grains
- Legumes
- Soy
Why We Picked It
Pros & Cons
Additional Information
Vegan Diet
4.0
- Fruits and vegetables
- Soy
- Legumes and nuts
- Whole grains
About Green Chef’s Vegan Diet
Why We Picked It
Pros & Cons
Additional Information