As a cardiologist, I've always urged my patients to focus on risk factors they can control, and a heart-healthy diet is paramount among them. This one-day meal plan will help you lower inflammation, blood pressure, cholesterol, and triglycerides. I hope once you see how easy it is to nourish your heart, you'll be inspired to indulge in these delicious power meals regularly. FOR BREAKFAST Low-sodium V8 vegetable juice cocktail (6 ounces): It's loaded with heart-protecting lycopene, potassium, and antioxidant vitamins A and C. Oatmeal (1 cup): The soluble fiber (5 g per cup) helps lower LDL cholesterol. For convenience, make a week's worth and reheat what you need each morning. Add 1 cup each steel-cut oats and chopped dried apples, 3 tablespoons granular sugar substitute, 1 teaspoon ground cinnamon, 1/2 teaspoon vanilla extract, 1/4 teaspoon salt, 3 1/2 cups water, and 1/2 cup fat-free (or 1%) milk to a 2-quart slow cooker rubbed with 1 tablespoon trans-free margarine. Cook on low 6 to 8 hours. Hard-cooked eggs (2): Repeat after me: Eggs do not raise cholesterol in most people. FOR A SNACK Fat-free Greek yogurt (1 cup): It has zero cholesterol, 14 g of protein to keep you full, plus calcium and potassium, which help regulate blood pressure. Kiwifruit or papaya slices: These superfruits are dense in heart-healthy antioxidants. FOR LUNCH Curried turkey salad (serves 4): Turkey is a lean protein that fills you up without delivering a lot of calories or fat. Combine 1/3 cup fat-free plain yogurt, 1/4 cup mayonnaise, 2 tablespoons fresh lime juice, 2 teaspoons curry powder, 1/4 teaspoon ground ginger, and salt and pepper to taste. Chunk 12 ounces of lower-sodium, deli-roast turkey breast; halve 3/4 cup green seedless grapes; and dice some celery, red onion, and parsley. Mix and stuff 1 serving into a whole wheat tortilla. Dark chocolate with walnuts (1 ounce): The resveratrol in chocolate helps lower blood pressure and "bad" LDL cholesterol. Walnuts deliver alpha-linolenic fatty acids, which protect against heart attack. FOR A SNACK Roasted lentils (serves 8): These are high in folate and magnesium, two nutrients that help reduce heart attack risk. Drain, rinse, and dry two 15-ounce cans of lentils. Combine in a bowl with 2 tablespoons extra virgin olive oil and 1 1/2 teaspoons zesty adobo seasoning. Roast on a baking sheet at 425°F until lightly crisp, 20 minutes. FOR DINNER Seared salmon: Nothing beats wild salmon for delivering omega-3 fatty acids, which can help fight inflammation and lower triglycerides. Sear it in a nonstick frying pan coated with olive oil 3 minutes per side. Then blend 1/2 cup fat-free plain Greek yogurt, 1/4 cup low-fat mayonnaise, 1/4 cup chopped fresh dill, 4 chopped scallions, and 3 tablespoons fresh lemon juice for a creamy sauce. Top with a dollop. Barley-shiitake pilaf: Barley is a great source of cholester-lowering fiber, and mushrooms are one of the few vegetable sources of heart-strengthening vitamin D. Sautéed spinach: The folate in spinach counteracts a chemical called homocysteine, which can lead to heart attacks and stroke. Source
