Meal Plan For Heart Patient


Looking for the best meal plan for heart patient? Do you need meal planning ideas for heart patients? When someone has been diagnosed with a heart condition, different diet and eating plans are put into place. There are some specific rules that you need to follow, as well as eating habits you should try to keep at bay. But, that doesn’t mean you can’t still enjoy your meals.

What is the cardiac diet?

Foods like as vegetables, whole grains, and oily salmon are prioritized on the cardiac diet. These foods are good for your heart. Additionally, processed foods that are heavy in salt and sugar are prohibited from the diet since they raise the risk of heart disease.

In addition to providing an example of a meal plan for a cardiac diet, this article will discuss various items that a person may desire to prioritize and limit.

Additionally, it will cover restaurant menu alternatives, provide dieting advice, and provide other lifestyle recommendations that you should think about.

What to know about the cardiac diet

A person prepares foods that are part of the cardiac diet.

The cardiac diet promotes the consumption of heart-healthy, anti-inflammatory foods with the goal of lowering the risk of cardiovascular disease.

The basic tenets of the cardiac diet, according to the American Heart Association (AHA)Trusted Source, are as follows:

  • include a wide variety of vegetables and fruits
  • limit sugar and salt
  • choose whole grains instead of highly refined or white grains
  • get protein from plant sources such as legumes, nuts, and seeds, whenever possible
  • if including animal products in the diet, try to choose:
    • fish and seafood
    • lean meats
    • low fat or fat-free dairy
  • cook with liquid non-tropical plant oils, such as olive oil
  • limit highly processed foods
  • if including alcohol in the diet, try to do so in moderation

A person might also want to think about cutting alcohol out of their diet.

To achieve or maintain a healthy weight, the cardiac diet also calls for regulating calorie intake and exercise levels. This can lower your risk of getting diabetes and heart disease, among other health advantages.

What are some recommended cardiac diets?

Several diets follow the general pattern for heart-healthy eating listed above. These diets include:

  • Mediterranean diet: This diet focuses on fruits and vegetables, whole grains, legumes, and olive oil.
  • Dietary approaches to stop hypertension (DASH): The DASH diet is intended to help lower blood pressure. It promotes eating plant-based whole foods while avoiding salt, sugar, and most fats.
  • Healthy U.S.-style diet: This diet is very similarTrusted Source to the DASH diet. It recommends choosing nutrient-dense foods across food groups, and limits salt, sugar, and saturated and trans fats.
  • Vegetarian whole-food diets: Replacing animal proteins with plant-based sources such as legumes and nuts can benefit heart healthTrusted Source.

What can I eat on a cardiac diet?

The AHATrusted Source says that the following foods are beneficial for heart health:

Fruits and vegetables

Use the saying “eat the rainbow” to help yourself remember to eat a range of colorful fruits and vegetables every day. Plant meals offer a variety of antioxidants that can assist safeguard the heart.

In addition to being good sources of fiber, fruits and vegetables are also beneficial for heart health.

The recommendation of experts is to have 4-5 servings (2.5 cups)Trusted Source of veggies daily.

Try to concentrate on eating non-starchy veggies and cut back on how much starchy vegetables like potatoes and squash you eat.

Oily fish

Omega-3 fatty acids, which are found in oily fish and have anti-inflammatory and heart-healthy qualities, are excellent for you.

Two meals of fish each week are advised by the AHATrusted Source. The healthiest fish is oily fish, commonly referred to as fatty fish. Three ounces of cooked fish, or around 3/4 cup of flaked fish, makes up a serving.

The following fish are rich in omega-3 fatty acids:

  • salmon
  • black cod
  • mackerel
  • herring
  • sardines
  • bluefin tuna

Some people should use extra caution about what types of fish to eat. This includes:

  • children
  • people who are trying to become pregnant
  • pregnant people
  • people who are breastfeeding or chestfeeding

The Food and Drug Administration (FDA)Trusted Source advises that these groups should avoid larger fish such as shark, swordfish, and marlin. This is due to higher mercury levels in some types of fish.

Whole grains

Limiting refined grains and instead choosing whole grains helps lower a person’s riskTrusted Source of cardiovascular disease.

Whole grains contain more beneficial fiber than refined grains. Examples include:

  • whole grain bread
  • whole grain pasta
  • oats
  • brown rice

Nuts, seeds, and legumes

The greatest diets for heart health include two to three cups a day of nuts, seeds, and legumes.

Compared to nuts and seeds, legumes including beans, tofu, and chickpeas often have fewer calories. The energy content of nuts and seeds is high, and certain varieties are pricey. A person may decide to eat more legumes and less portions of nuts and seeds, depending on their calorie needs and budget.

One might want to consider including the following foods in their diet:

  • Nuts: These include peanuts, walnuts, almonds, Brazil nuts, hazelnuts, pecans, and cashews.
  • Seeds: These include sunflower seeds, pumpkin seeds, flaxseeds, hemp seeds, and chia seeds.
  • Legumes: These include soybeans and soy products such as tofu and tempeh, chickpeas, lentils, black beans, kidney beans, adzuki beans, and fava beans.

Low fat dairy foods

The AHATrusted Source admits that there is conflicting research about the link between heart disease risk and saturated fats present in full-fat dairy products.

The majority of the research, it claims, points to the need for consumers to reduce their intake of saturated fat. If a person chooses nonfat and low-fat dairy products, they can consume less saturated fat, for example:

  • skim or 1% milk
  • nonfat or low fat yogurt
  • low fat or reduced-fat cheeses

Lean meats

People who choose to include meat in a cardiac diet are encouraged to select lean cuts of meat that are unprocessed. Saturated fats and other substances found in red and processed meats may harm heart health.

Unprocessed lean meats include:

  • skinless poultry
  • 90% or 95% lean ground chicken or turkey
  • wild game

People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. For ground beef, look for 95% extra leanTrusted Source on the label.

Foods to limit

There are several foods a person should try to limit when following the cardiac diet. These include:

Red and processed meats

Saturated fat can be found in red meat. Several studies have suggested that substituting plant proteins for red or processed meat may reduce the risk of heart diseaseTrusted Source.

Nuts, legumes, whole grains, and soy products all include plant proteins.

Sugar-sweetened foods and beverages

Particularly in sodas and energy drinks, many processed meals and beverages also include added sugars.

According to the Dietary Guidelines for Americans, 10% of daily calories should come from added sugars. This translates to 200 calories, or 12 teaspoons of sugar, each day while eating 2,000 calories.

A moderate weight can be attained or maintained and heart disease can be avoided by avoiding too much sugar.

Processed foods

Processed foods often contain long lists of ingredients, many of which are not beneficial for a healthy heart. For example, many processed foods contain:

  • high sugar
  • high salt
  • trans fats
  • saturated fat
  • additives and food colorings

When possible, try to cook meals from scratch using whole foods, and choose whole food snacks.

Refined carbohydrates

Refined carbs are devoid of fiber and might rapidly make someone feel hungry again. Whole grains rich in nutrients reduce the risk of several illnesses, including metabolic syndrome and stroke, by taking the place of refined carbs.

Some refined carbs to limit include:

  • white bread, pasta, and rice
  • cakes, cookies, and pastries
  • many breakfast cereals
  • pizza dough
  • white flour


The cardiac diet plan advises limiting or abstaining from alcohol. Those who drink alcohol might want to think about doing so occasionally. For girls, this implies having no more than one drink per day, and for guys, no more than two drinks per day.

Some individuals think that red wine’s antioxidant content can assist protect the heart when consumed in moderation. The AHA, however, asserts that there is scant evidence to support this.


There may be a connection between high blood pressure and salt consumption, according to research. Limiting salt intake may help to lower blood pressure and lower the risk of cardiovascular disease.

Reading the labels of processed goods and, whenever feasible, opting for whole foods will help someone keep an eye on their salt intake since many of them have additional salt. Consuming home-cooked meals with little to no salt instead of takeaway or restaurant meals can also assist reduce salt intake.

Cardiac diet meal plan

People can make a start with the cardiac diet using the following meal plan:

  • Breakfast: Try overnight oats topped with flaked almonds and blueberries. Serve with low fat yogurt.
  • Lunch: Try a salmon and avocado salad, including green leaves, peppers, red onion, tomatoes, cucumber, and a squeeze of lemon.
  • Dinner: Prepare a vegetarian bean chili. Serve with brown rice and a green salad.
  • Snack options: Opt for hummus and carrot sticks, apple slices and a spoonful of nut butter, or a boiled egg with a spoonful of guacamole.

Tips for sticking with the cardiac diet

Changing one’s eating habits can be difficult for some people at first.

A person would want to attempt making little adjustments, perhaps two each week. It’s better to do this than to make a lot of changes all at once and then give up right away.

Another suggestion is to use herbs and spices, rather than salt or heavy sauces, to enhance the flavor of your food. Having a diet companion or keeping a food log can both help people stay motivated.

It is crucial to understand that not everyone has the same access to meals that are good for their health. Whether someone can readily buy goods like fresh fruits and veggies depends on factors like income level and area amenities. According to the AHATrusted Source’s diet recommendations, institutional racism in the United States also has an impact on these variables.

These problems are actual and intricate. Changing them could entail initiatives like efforts to increase access to food and modify policies.

A cost-effective meal plan customized to a person’s circumstances is one strategy to assist make a cardiac diet more approachable on a personal level. Think about selecting products that can be securely stored for longer periods of time when planning your meals for the coming week.

Options at restaurants

A person can try to make dietary selections that adhere to the cardiac diet whether ordering takeout or eating at restaurants. Some restaurants designate menu items as “healthy,” “light,” low-calorie, or low-sodium options.

A person may select from a variety of meals in restaurants, such as:

  • skinless poultry
  • fish or seafood
  • legumes such as black beans, lentils, or tofu
  • sides of cooked vegetables or salad
  • whole grains, such as whole grain bread or brown rice
  • vegetable-based flavorings such as pico de gallo, guacamole, herbs, or spices

People may wish to avoid fried foods and sauces and dressings high in sugar, salt, and fat. They may also aim to limit their alcohol intake when dining out.

Lifestyle tips for a healthy heart 

Some other tips for a healthy heart include:

  • exercising regularly
  • avoiding long periods of sitting
  • quitting smoking
  • relieving stress through activities such as mindfulness or yoga


The cardiac diet must be initiated and maintained over time. Making more significant dietary modifications may be challenging for someone who frequently consumes processed foods and refined carbohydrates. The advice given above might be helpful.

The cardiac diet should consist of nourishing basic foods such whole grains, vegetables, legumes, and oily salmon. Limiting processed foods, sugar, salt, and saturated fats may be desirable.

People may find it beneficial to plan their diets and exercise caution when making restaurant food selections. Additionally essential to heart health are regular exercise and stress management.

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

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

Are you interested in adopting a heart-healthy diet but unsure of where to begin? Making a daily meal plan that prioritizes vegetables, fruits, and whole grains while limiting high-fat and high-sodium items (including red meat, cheese, and baked goods) is one approach to get started (such as canned or processed foods).

The heart-healthy menus for two days are listed below. Consider them as illustrations of heart-healthy foods.

Day 1 menu


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


  • 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


  • 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


  • 1 cup skim milk
  • 9 animal crackers
Day 1 nutrient analysis
Total fat45 g
Saturated fat10 g
Monounsaturated fat15 g
Polyunsaturated fat16 g
Cholesterol126 mg
Sodium1,257 mg
Total carbohydrate207 g
Dietary fiber24 g
Protein92 g

Day 2 menu


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


  • 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


  • 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


  • 2 tablespoons mixed, unsalted nuts
  • 1 cup fat-free frozen yogurt
Day 2 nutrient analysis
Total fat30 g
Saturated fat10 g
Monounsaturated fat10 g
Polyunsaturated fat6 g
Cholesterol126 mg
Sodium1,264 mg
Total carbohydrate242 g
Dietary fiber24 g
Protein83 g

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

Diet Chart For Cardiac Patients

Concerning Cardiac Diet Plan For cardiac patients, a food list Cardiac Diet Restrictions: Foods To Avoid And Limit When Managing Cardiac Issues Consume wholesome foods to manage cardiac issues

About Cardiac Diet Plan

About Cardiac Diet Plan

Cardiac arrest is caused due to loss of blood flow which ultimately leads to failure of the heart. In order to avoid heart failure, we need to take the Cardiac diet. Cardiac diet refers to the food intake that is healthy for the heart and avoids any heart disorder.

A cardiac diet plan needs to be nutrient-dense and include whole grains, fruits, and vegetables. For those with high blood pressure, high cholesterol, or any other history of heart disease, this is indicated. The eating plan can be followed by those without any cardiovascular issues because it will lower the risk of developing heart disease.

Spinach, tomato, carrots, cauliflower, beans, and other foods that are nutrient-dense, low in cholesterol, and easily accessible at affordable prices can be included in this diet meal plan. However, some high-cholesterol foods should be avoided, such as peanut butter, packaged pastries, donuts and muffins, whole-fat dairy, etc. Because they have higher prices than low-cholesterol food items due to their high cholesterol content, we are paying more for unhealthy food than healthy food.

We design a diet that incorporates nutrient-rich dietary items to treat heart issues. This three-course meal is simple to follow if you have cardiac problems. This meal plan includes a list of all foods that are heart-healthy and conveniently available at the neighborhood market. Additionally, we include a list of foods that should be avoided when following this Indian diet menu.

Diet Plan For Cardiac Patients

Breakfast (8:00-8:30AM)Ragi dosa-3+2 tsp methi chutney+1 glass milk(toned)/1 cup tea
Mid-Meal (11:00-11:30AM)1 medium banana
Lunch (2:00-2:30PM)1 cup brown rice+2 roti+1/2 cup cabbage dal+1/2 cup capsicum sabji+1 glass buttermilk
Evening (4:00-4:30PM)1 glass almond milk(toned)+2-3 oats biscuits
Dinner (8:00-8:30PM)3 roti+1/2 cup ridge gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)Dalia upma-1.5 cup with vegetables(potato,onion,tomato,green peas, carrot)+1 glass milk(toned)/1 cup tea
Mid-Meal (11:00-11:30AM)1 medium apple
Lunch (2:00-2:30PM)4 roti+100gm fish(tuna/sardine/salmon/mackerel with little olive oil)-grilled/stewed+1/2 cup rajmah curry
Evening (4:00-4:30PM)1 cup boiled sprouted green gram dal+1 cup green tea
Dinner (8:00-8:30PM)3 roti+1/2 cup ivy gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)Oats-1/2 cup+milk(toned)-150ml
Mid-Meal (11:00-11:30AM)1 medium orange
Lunch (2:00-2:30PM)1 cup brown rice+2 jowar roti+1/2 cup tomato dal+1/2 cup cluster beans curry+1 glass buttermilk
Evening (4:00-4:30PM)1 small fist of peanuts,raisins,almonds,walnuts+1 cup green tea
Dinner (8:00-8:30PM)3 roti+1/2 cup bhindi sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)Idly-4+sambhar-1/2 cup+green chutney-2 tsp+1 glass milk(toned)/1 cup tea
Mid-Meal (11:00-11:30AM)1 medium pomegranate
Lunch (2:00-2:30PM)4 bajra roti+1/2 cup lauki dal+1/2 cup green peas and capsicum sabji+1 glass buttermilk
Evening (4:00-4:30PM)1 cup boiled sprouted bengal gram+1 cup green tea
Dinner (8:00-8:30PM)3 roti+1/2 cup snake gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)Soya and wheat dosa-3+2 tsp pudina chutney+1 glass milk(toned)/1 cup tea
Mid-Meal (11:00-11:30AM)100gm water melon
Lunch (2:00-2:30PM)1 cup brown rice+2 bajra roti+1/2 cup methi dal+1/2 cup french beans sabji+1 glass buttermilk
Evening (4:00-4:30PM)1 glass walnut milk(toned)+2-3 multigrain biscuits
Dinner (8:00-8:30PM)3 roti+1/2 cup moolimethi sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)Roasted oats upma-1.5 cup with vegetables(potato,onion,tomato,green peas, carrot)+1 glass milk(toned)/1 cup tea
Mid-Meal (11:00-11:30AM)100gm musk melon
Lunch (2:00-2:30PM)1 cup white rice+2 roti+100gm fish(tuna/sardine/salmon/mackerel) curry+1/2 cup soya chunk and aloo sabji
Evening (4:00-4:30PM)1 glass avocado(75gm) milkshake(milk-150ml-toned)
Dinner (8:00-8:30PM)3 roti+1/2 cup lauki sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)Paratha-2(aloo/methi/mooli/gobhi)+2 tsp green chutney+1 glass milk(toned)/1 cup tea
Mid-Meal (11:00-11:30AM)1 medium pear
Lunch (2:00-2:30PM)4 roti+1/2 cup palak dal+1/2 cup bitter gourd sabji+1 glass buttermilk
Evening (4:00-4:30PM)1 glass milk(toned)+2-3 ragi biscuits)
Dinner (8:00-8:30PM)3 roti+1/2 cup cauliflower sabji+1/2 cup vegetable salad+1 glass buttermilk
Breakfast (8:00-8:30AM)2 Idli + Samber (1 cup)
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + Chana Daal (1 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Roasted Chana (1/2 cup)
Dinner (8:00-8:30PM)2 Chapati + Bottle Gourd/ Fish Curry (1 cup)
Breakfast (8:00-8:30AM)Veg Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + Rajma (1 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Almonds 4 + Cashews 5 + 6 Raisins
Dinner (8:00-8:30PM)2 Chapati + Snake Gourd/ Fish (1 cup)
Breakfast (8:00-8:30AM)2 Carrot n Bell Peper Pie + Raita (1 cup)
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + Chickpea Curry (1 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Mur-mure Chat (1/2 cup)
Dinner (8:00-8:30PM)2 Chapati + Drumstick Curry/ Fish (1 cup)
Breakfast (8:00-8:30AM)2 Idli + Samber (1 cup)
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + White Chana Curry (1 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Sprouts (1/2 cup)
Dinner (8:00-8:30PM)2 Chapati + Carrot n Beetroot/ Fish Curry (1 cup)
Breakfast (8:00-8:30AM)Veg Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + Mix Daal (1 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Almonds 4 + Cashews 5 + 6 Raisins
Dinner (8:00-8:30PM)2 Chapati + Lady’s Finger/ Fish Curry (1 cup)
Breakfast (8:00-8:30AM)2 Besan Chela + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + Moong Daal (1 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Roasted Chana (1/2 cup)
Dinner (8:00-8:30PM)2 Chapati + MIx Veg/ Fish Curry (1 cup)
Breakfast (8:00-8:30AM)Boiled Veg Salad with Egg Whites (2) + 1 glass Orange Juice
Mid-Meal (11:00-11:30AM)1 cup fruit salad
Lunch (2:00-2:30PM)2 Chapati + Chicken Curry (1 cup)
Evening (4:00-4:30PM)Mur-mure Chat (1/2 cup)
Dinner (8:00-8:30PM)2 Chapati + Lotus Stem/ Fish Curry (1 cup)

Cardiac Diet Restrictions: Food Items To Limit

  1. Cardiac diet foods to avoid include anything that contains trans fat. Not only does it raise your bad cholesterol levels, but it also lowers the good cholesterol levels, so essentially, trans fat adversely affects you twice. levels.
  2. Hydrogenated oil or fat is one of the worst offenders and it’s found in almost all processed and convenience foods. Saturated fat, found in high fat dairy and well-marbled meat can be bad for you if consumed to excess, so limit your saturated fat intake to less than 5 percent of your daily calorie intake. levels.
  3. Salt can be bad for many people because it can elevate blood pressure, adversely affect those with diabetes, and exacerbate the symptoms of heart disease levels.
  4. Added sugar, especially high fructose corn syrup, can wreak havoc on all of us. It’s responsible for an increased risk of cardiovascular disease, high blood pressure, and elevated triglyceride

Do’s And Dont’s While Following Diet Plan for Cardiac Problems

To Avoid Cardiac arrest, you can start doing some simple changes in your lifestyles and food habits which are mentioned below:


  1. Drink enough amount of water in a day- 8-10 glasses (2 litres)
  2. Take fibre rich foods like whole grain cereals, pulses, fruits and vegetables.
  3. Do exercise regularly.
  4. Do take probiotics regularly as they promote healthy bacteria in your gut.
  5. Both green and black varieties of tea may help reduce “bad” cholesterol (LDL). Having regular cups can also improve artery function.
  6. Skip bottled versions and brew it yourself for the biggest benefits.


  1. Avoid refined foods and their products like white rice, maida, white bread…
  2. Avoid caffiene and alcohol as they make you dehydrated.
  3. Avoid frozen and processed foods. Avoid red meat, oily and fat foods.
  4. Researchers estimate that cleaning up smoggy air could prevent nearly 8,000 heart failure hospitalizations each year. Breathing it in contributes to atherosclerosis, a hardening of the arteries. Just moving farther from big roadways can reduce your risk.

Food Items You Can Easily Consume In Cardiac Arrest

  1. Cereal: Brown rice, whole wheat, oats, jowar, bajra, ragi Pulses: red gram, green gram, black gram, bengal gram and beans like kidney, navy, pinto, back eyed, broad, cluster, french.
  2. Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables
  3. Fruits: banana, citrus fruits-orange, mousambi, grape fruit, lemon; berries-strawberry, blueberry, black berry; cranberry, cherries, papaya, pineapple, avocado, guava. Nuts & seeds: chia & flax seeds, almonds, walnuts.
  4. Milk and milk products: low fat milk, low fat curd, low fat paneer.
  5. Meat,fish & egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
  6. Oil: 2 tsp (10ml) (olive and peanut oil, soybean, corn, and sunflower oils)
  7. Sugar: 2 tsp (10gm) (Brown)
  8. Other beverages: green tea.

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