HOW-TO MEAL PLAN FOR HEART-HEALTH

Happy #HeartMonth everyone! 

February seems to be the time of year when we focus on all matters of the heart.  So, in honor of this season of love, I wanted to give you a little guidance on how you can make a heart-healthier meal plan.  Keep reading for heart-healthy meal planning tips and a sample 1-week heart-healthy meal plan! 
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Why meal plan for a healthier heart? 

The truth is that everyone could benefit from heart-healthier eating, no matter if you're in your 20's, 40's, or living that retired life.  Here's why...

Fast facts on Heart Disease from the CDC:

• Heart disease is the leading cause of death for men and women in the U.S., accounting for
  • ​1 in every 4 male deaths, and 
  • 1 in every 5 female deaths. 
• About half of all Americans have 1 of 3 key risk factors for heart disease, which include high blood pressure, high cholesterol, and smoking.

Despite these alarming statistics, you CAN do you part in preventing heart disease as much as possible. 

What does a heart-healthy meal plan look like? 

There are a couple of recommendations to keep in mind that are key to heart-healthier meal planning.  Meals (and snacks) are... 

1. LOW in saturated fats, trans fat, and cholesterol, 
2. LOW in salt (sodium), and 
3. HIGH in fiber 

All of these qualities can help reduce your risk of developing heart disease and are excellent key words to use when searching for recipes that support heart health!  Here's a sample 1-week heart-healthy meal plan for you: 
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​You can see, eating heart-healthfully doesn't mean eating bland, boring foods!  Here's a breakdown of the meals mentioned in this sample Heart-Healthy Meal Plan: 

• SUN: Skillet Chicken Pot Pie (from EatingWell) -- for something satisfying before the start of a busy week
• MON: Vegetable Pita Pizzas (from EatingWell) -- it's vegetarian for #MeatlessMonday! 
• TUES: Taco-Stuffed Sweet Potatoes (from Belle of the Kitchen) 
• WED: White Turkey Chili (from EatingWell) 
• THURS: Everything Bagel Chicken Tender Salad (from EatingWell)
• FRI: Linguine with Fresh Tomato Sauce (from EatingWell) -- a sweet idea for date night
• SAT: Shrimp & Egg Fried Rice (from EatingWell) -- for when you're craving take-out 

Let us know if you tried out this heart-healthy mean plan, or found some different recipes to enjoy!  Be sure to tag us @themealplanningmethod.

lindsey ​

P.S. Do you like these sample meal plans? Check out our Prediabetes Meal Plan too!