Heart Healthy Meal Plan

Do you want to adopt a heart-healthy diet, but aren’t sure where to start? Paige Holder, MA, RD, LD, Southwestern Medical Center, recommends this as an example for one day of meals for heart-healthy eating.

BREAKFAST

• 1 cup plain, low-fat yogurt, topped with 3⁄4 cup blueberries
• 3⁄4 cup calcium-fortified orange juice

LUNCH

• 1 cup low-fat (1 percent or lower), plain yogurt with 1 teaspoon ground flaxseed
• 1⁄2 cup peach halves, canned in juice5 multi-grain crackers
• 1 cup raw broccoli and cauliflower
• 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip) Sparkling waterDINNER4 ounces salmon
• 1⁄2 cup green beans with 1 tablespoon toasted almonds
• 2 cups mixed salad greens
• 2 tablespoons low-fat salad dressing1 tablespoon sunflower seeds
• 1 cup skim milk
• 1 small orange

SNACK

• 1 cup skim milk
• 9 animal crackers 