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Heart Healthy Meal Plan


The bad news: heart disease is the single leading cause of death in both men and women in North America. The good news: no matter where your heart’s health stands, you can begin to make new choices right now.

Because heart disease can result from, or be accelerated by, the lifestyle choices you make every day, you can begin to make new choices, starting today, that will significantly decrease your risk of developing or dying from a cardiovascular condition.

This meal plan is a step toward heart health for life. This is a sample menu meant to describe just one day; for best results, eat a variety of healthy foods that change from day to day. Adjust quantities and number of meals, and add supplements based on feelings of hunger/satiety and your unique dietary needs.

Determine actual portion size in proportion to your hunger, and stop when full even if there is food still on your plate. For example, someone who is very active with higher energy needs would serve the same 1/2 vegetables - 1/4 carbohydrates - 1/4 protein proportion, but with bigger portions.

In the case of snacks, such as corn chips, have the snack only if you are truly hungry, and stop when you start to feel full (ideally three-quarters full, as the long-living Japanese of Okinawa say).


  • Slow-cooked oatmeal
  • Yogourt
  • Fresh berries (thaw from frozen if not in season)

Mid-morning snack

  • Green tea
  • Small, high-fibre granola bar or cookie
  • Sliced fresh apple
  • 1 square dark chocolate


  • Whole grain wheat or rice pasta
  • Tomato-based sauce with garlic and vegetables, such as spinach
  • Grilled or broiled skinless chicken breast

Mid-afternoon snack

  • Blue corn chips
  • Guacamole or fresh avocado slices
  • Tomato salsa or hummus


  • Grilled, broiled, or baked fish
  • Brown basmati rice
  • Steamed vegetables sprinkled with fresh herbs
  • Side salad of baby greens with extra-virgin olive oil and balsamic vinegar

Bedtime snack

  • Handful of almonds or a glass of milk 

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