Heart-Healthy Diet Plan for Cardiovascular Risk Reduction

Overview

This dietary plan is designed to help reduce cardiovascular risk factors through evidence-based nutritional choices.

Key Dietary Principles

1. Reduce Saturated Fat Intake

• Limit red meat consumption to 1-2 times per week
• Choose lean proteins (chicken, fish, legumes)
• Use low-fat dairy products
• Target: <7% of total daily calories

2. Increase Heart-Healthy Fats

• Include omega-3 rich foods:
  • Fatty fish (salmon, mackerel, sardines)
  • Walnuts and flaxseeds
  • Olive oil for cooking

3. Control Sodium Intake

• Daily target: <2,300mg sodium
• Avoid processed foods
• Use herbs and spices for flavoring

4. Boost Fiber Consumption

• Target: 25-30g daily
• Whole grains
• Legumes
• Fresh fruits and vegetables

Daily Meal Structure

Breakfast Options

• Oatmeal with berries and nuts
• Whole grain toast with avocado
• Greek yogurt with fruit

Lunch and Dinner Guidelines

• Fill ½ plate with vegetables
• ¼ plate lean protein
• ¼ plate whole grains

Monitoring and Adjustments

Track Your Progress

• Keep a food diary
• Monitor blood pressure regularly
• Record weight changes

Warning Signs

Consult your healthcare provider if you experience:

• Chest pain
• Unusual fatigue
• Shortness of breath

Additional Recommendations

• Stay hydrated (6-8 glasses of water daily)
• Exercise regularly (150 minutes/week moderate activity)
• Limit alcohol consumption

Always consult with your healthcare provider before starting any new diet plan.