NOTE: Our heart-healthy menu plans are based on a vegetarian diet (Lacto-Ovo) and come with easy and simple to follow recipes, a grocery list, nutrition information with various calorie levels, and a free 30 minutes consultation!
Our meal plans are based on the following heart healthy principles!
Principle #1: Fiber up!
Make your plate wholesome with fiber from whole grains, nuts, fruits, and veggies, as fiber helps lower the cholesterol levels in the blood by binding to it and eliminating it from the body. It also lowers blood pressure and increases satiety (feeling of fullness).
Principle #2: Go low and slow on sodium! Look for <5% DV on labels.
Opt for herby, salt-swaps and low-sodium options, especially while buying condiments, or canned/ready-to-make/other processed foods. Low sodium helps reduce fluid buildup around the heart and lowers blood pressure.
Principle #3: Eat a variety of colorful vegetables every day (3-5 serving/day)!
Aim for at least half a plate of colorful fruits and vegetables, with the greens, yellow, and red produce as their abundant vitamins, minerals, and antioxidants offer cardio-protective benefits.
Principle #4: Try low-fat dairy!
Be it milk, yogurt, or cheese, swap full-fat ones with skim/ partly skim/ low fat/ fat-free alternatives to keep the calories and saturated fat in check. Too much-saturated fat can raise LDL cholesterol and negatively affect heart health.
Principle #5: Go nuts for omega-3’s!
Reap the heart-protective benefits of omega-3 fatty acids with (unsalted) nuts, seeds, and vegetables like Brussel sprouts. It helps reduce inflammation and damage to the blood vessels and prevents disease and stroke.
Principle #6: Bake with heart-healthy substitutes!
Fruit purees like applesauce & pumpkin puree are a better choice for your heart over butter, margarine, or shortenings because the latter is high in saturated fat and cholesterol. High intake of such foods may increase the risk of heart disease due to cholesterol buildup.
Principle #7: Make friends with beans and legumes!
Beane and legumes are one of the best plant-based sources of protein, fiber, and numerous micronutrients are the most economical and delicious way to prevent and reverse heart disease due to their rich nutrient profile.
Note: Our menu plans are based on a vegetarian diet (lacto-ovo) and come with easy and simple to follow recipes, grocery list, nutrition information with various calorie levels, and a free 30 minutes consultation!