We all know that eating a healthy diet, exercising more, avoiding alcohol and tobacco can make your heart healthy. But the problem is most of the heart-healthy meal plans are either difficult to follow or include meals that taste bad.
But not anymore!
Having a healthy heart is now easy with this simple and delicious meal plan. The meals and snacks in this plan incorporate heart-friendly foods: nutrient-packed vegetables, fruits, whole grains, nut, lean protein, and heart-healthy fats, to keep things flavorful with low calories and without adding too much sodium.
Breakfast
Make muffins with healthy ingredients like fruits, vegetables, nuts, and whole grain flour, and freeze them. Throw one in your bag and it will be thawed and ready to eat by the time you get to work or school. Try this easy cranberry muffin recipe.
Start your day with a glass of warm water and nuts soaked in water overnight. For breakfast, make delicious muffins using the following heart-healthy ingredients:
- Nuts: walnuts, almond, raisin, pistachios, and peanuts
- Whole grain flour
- Vegetable, and use sweet fruits as natural sweeteners.
Whole grains are packed with dietary fibre and nuts are excellent sources of nutrients and healthy fats that lower cholesterol. You can pair or exchange muffins with oatmeal and homemade fruits and vegetable smoothies.
Lunch
The vegetable and hummus sandwich makes an ideal vegetarian lunch. Experiment with different flavors of hummus and different types of vegetables of your choice.
Combine it with chickpea and veggie salad for a more tasty meal.
Other best ingredients you can use for salad are:
- Roasted tofu
- Peanut
- Spinach
- Sweet potato
- Tropical fruits
- Salmon
Sometimes, if you crave for something warm, make Chicken Lentil Soup if you a non-vegetarian or mix-vegetable soup, if you a vegetarian.
If you feel bored with sandwiches, bake sweet potatoes, another excellent source of nutrients, such as beta-carotene, potassium, and fibre (Read About 4 Fibre Rich Indian Food Sources & It’s Benefits). This meal is very filling and helps reduce the risk of heart disease.
Dinner
For a heart-friendly dinner, get all of your veggies roasted and toss this mixture with fresh ingredients like olive oil, lemon juice, and maple syrup. If you are in the mood of having something tastier with low calories, cook low-carb cauliflower fried rice using the following ingredients:
- Cauliflower
- Scallion
- Orange pepper
- Soy sauce
- Honey
- Garlic paste
- Frozen edamame
If it’s a day of celebration, you can enjoy cooking spaghetti with grilled green beans and mushrooms for the dinner.
Snacking
Nutrient-and fibre-rich snacking ideas for heart include:
- Blueberry yogurt smoothie
- Kale brownies
- Banana toast
- Avocado on crispbread
- Milk, turmeric, and raisins
Also, Read About: Avocado in Hindi & Benefits Of Oats in Hindi
You can also pack oatmeal or muffins for snacking. Health experts suggest eating an apple or two every day to avoid heart disease. Packed with all essential nutrients and being low in calories, apple is one of the healthiest and heartiest foods on the planet.
Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s).
About Author:
This write-up was contributed to Credihealth by Rajita Gupta
Author Bio: I am an interest-driven blogger and creative graphic designer based in Haryana, Northern India. I hold a Masters in Computer Application from Kurukshetra University. Besides the healthcare industry, I am passionate about writing for travel, fashion, lifestyle, and technology.
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