Heart disease continues to top the charts as the leading cause of death in the United States. Since it’s so common, it’s no wonder many of us want to eat with our heart health in mind. In this heart-healthy eating plan, we plan a week of tailored meals and snacks to improve heart health by limiting sodium and saturated fat and prioritizing fiber, an important nutrient for heart health. If you’re hoping to improve your heart health but don’t know where to start, look no further. We’ve got you (and your heart) covered.
How We Create Meal Plans
Registered dietitians carefully create EatingWell’s meal plans so they’re easy to follow and delicious. Each meal plan meets specific parameters based on the health condition and/or lifestyle goal it targets and is analyzed for accuracy using the database nutritional ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to take inspiration from these plans and adjust them as you see fit.
Why this meal plan is ideal for you
When looking to improve heart health, you should prioritize three nutrients: fiber, sodium, and saturated fat. In this eating plan, we have limited sodium intake to no more than 1,500 mg per day, as recommended by the American Heart Association. Regularly eating a high amount of sodium can lead to high blood pressure, a risk factor for heart disease. We also limited saturated fat to no more than 12 grams per day, which is about 7% of total calories, well within the recommended maximum of 10% of total calories set by the 2020-2025 Dietary Guidelines for Americans . Eating too much saturated fat can raise LDL cholesterol, clog arteries and increase the risk of heart disease.
Finally, each day provides at least 35 grams of fiber. Fiber has many health benefits, from weight loss to stabilizing your blood sugar and improving heart health. Soluble fiber, such as that found in whole grains, beans, lentils, and many fruits and vegetables, can help lower cholesterol, which reduces the risk of developing heart disease. Since weight loss can reduce the risk of heart disease, we set this diet at 1,500 calories per day, which is a level at which many people will experience weight loss. We’ve also included modifications of 2,000 calories per day for those with other calorie needs.
Frequently asked questions
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Is it okay to mix and match meals if there is one I don’t like?Yes, if there is a meal you don’t like, don’t hesitate to swap it. We have tons of heart-healthy recipes to inspire you. We aimed for a daily total of 1,500 calories, no more than 12 grams of saturated fat, at least 30 grams of fiber, and no more than 1,500 mg of sodium per day.
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Can I have the same breakfast or lunch every day?Yes, if it’s easier for your routine to eat the same breakfast or lunch every day, go for it. Each breakfast contains between 360 and 375 calories while each lunch contains between 354 and 496 calories. The higher end of this calorie range is because leftovers from dinner are served as lunch on days 6 and 7. If you prefer to save leftovers for another meal, changing lunch to days 6 and 7 may be more effective for you. If you’re closely monitoring your calorie intake, you may want to select a substitution with a similar calorie range or consider adjusting your snacks.
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How much sodium should I eat?The 2020-2025 Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day. The American Heart Association also recommends a maximum of 2,300 mg of sodium per day, with an ideal goal of no more than 1,500 mg of sodium per day, especially for people at risk for heart disease.
Added sugars and heart health
Although occasional sweet bites won’t harm your heart health and can be part of a heart-healthy diet, many of us consume far more added sugars than we realize. In fact, the average American consumes 17 teaspoons of added sugar each day, well above the American Heart Association’s recommended daily maximum of 9 teaspoons for men and 6 for women. Research links added sugar intake of 20% or more of total daily calories to an increased risk of stroke and adverse coronary events. Since added sugars do not positively support heart health, we have chosen to ignore them in this eating plan to save room for more nutrient-dense foods.
Heart-Healthy Foods to Focus on
- Whole grains
- Fruits
- Vegetables
- Unsaturated fats, like olive oil and avocado oil
- Nuts
- Seeds
- Beans
- Lenses
- Herbs and spices
- Lean proteins, like turkey and chicken
- Fish
How to meal prep your meal week
- Make Copycat Starbucks Spinach Mushroom Egg Bites to have for breakfast throughout the week.
- Make a 20-minute white bean soup for lunch on days 2-5.
- Make carrot cake energy bites as a snack throughout the week.
Day 1
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 tbsp. flaked almonds
- 2 tbsp. chia seeds
Morning snack (144 calories)
Lunch (354 calories)
Evening snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (450 calories)
Daily totals: 1,516 calories, 69 g fat, 10 g saturated fat, 65 g protein, 179 g carbohydrates, 43 g fiber, 1,121 mg sodium
Make it 2,000 calories: Add 1 cup of plain fat-free kefir to breakfast, add one container (5.3 oz) of plain fat-free Greek yogurt with 2 tbsp. slivered almonds to morning snack, add 1/2 cup blueberries to evening snack, and add 1 serving of traditional Greek salad to dinner.
Day 2
Breakfast (375 calories)
Morning snack (199 calories)
- 1 container (5.3 oz) drained non-fat plain yogurt (Greek style)
- ½ cup raspberries
- 2 tbsp. flaked almonds
Lunch (358 calories)
Evening snack (144 calories)
Dinner (424 calories)
Daily totals: 1,500 calories, 62 g fat, 12 g saturated fat, 87 g protein, 164 g carbohydrates, 42 g fiber, 1,310 mg sodium
Make it 2,000 calories: Replace the Berry Flax Smoothie with 1 serving of Spinach, Peanut Butter, and Banana Smoothie, add ¼ cup dry-roasted unsalted almonds to the evening snack, and add 1 serving of Flaxseed Cookies. vegan oats with no added sugar as an evening snack.
Day 3
Courtesy photo
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 tbsp. flaked almonds
- 2 tbsp. chia seeds
Morning snack (192 calories)
Lunch (347 calories)
Evening snack (110 calories)
- 1 container (5.3 oz) drained non-fat plain yogurt (Greek style)
- 1/4 cup blueberries
Dinner (489 calories)
Daily totals: 1,499 calories, 58 g fat, 10 g saturated fat, 71 g protein, 195 g carbohydrates, 43 g fiber, 1,144 mg sodium
Make it 2,000 calories: Add one container (5.3 oz) of non-fat plain Greek yogurt to morning snack, increase to ½ cup blueberries and add ¼ cup dry-roasted unsalted almonds to evening snack and add 1 serving of cookies vegan oatmeal with no added sugar as an evening snack. .
Day 4
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Accessories Stylist: Christina Daley
Breakfast (311 calories)
Morning snack (199 calories)
- 1 container (5.3 oz) drained non-fat plain yogurt (Greek style)
- 1/2 cup raspberries
- 2 tbsp. flaked almonds
Lunch (362 calories)
Evening snack (192 calories)
Dinner (427 calories)
Daily totals: 1,490 calories, 54 g fat, 12 g saturated fat, 73 g protein, 197 g carbohydrates, 45 g fiber, 1,287 mg sodium
Make it 2,000 calories: Add 2 tbsp. natural peanut butter at lunch, 1/4 cup dry roasted unsalted almonds at evening snack and add 1 medium apple as evening snack.
Day 5
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Accessories Stylist: Julia Bayless
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 tbsp. flaked almonds
- 2 tbsp. chia seeds
Morning snack (206 calories)
- 1/4 cup dry-roasted unsalted almonds
Lunch (347 calories)
Evening snack (110 calories)
- 1 container (5.3 oz) drained non-fat plain yogurt (Greek style)
- 1/4 cup blueberries
Dinner (496 calories)
Meal preparation tip: Reserve two servings of orzo with white beans, spinach and sun-dried tomatoes with lemon and feta for lunch on days 6 and 7.
Daily totals: 1,520 calories, 65 g fat, 8 g saturated fat, 77 g protein, 177 g carbohydrates, 43 g fiber, 952 mg sodium
Make it 2,000 calories: Add 1 serving of Spinach, Peanut Butter, and Banana Smoothie to breakfast and add 1 serving of No Sugar Added Vegan Oatmeal Cookies as an evening snack.
Day 6
Breakfast (375 calories)
Morning snack (199 calories)
- 1 container (5.3 oz) drained non-fat plain yogurt (Greek style)
- 1/2 cup raspberries
- 2 tbsp. flaked almonds
Lunch (496 calories)
Evening snack (62 calories)
Dinner (388 calories)
Daily totals: 1,518 calories, 70 g fat, 10 g saturated fat, 82 g protein, 155 g carbohydrates, 35 g fiber, 1,385 mg sodium
Make it 2,000 calories: Replace the Berry Flax Smoothie with 1 serving of Spinach, Peanut Butter, and Banana Smoothie, add ¼ cup dry-roasted unsalted almonds to the evening snack, and add 1 serving of Flaxseed Cookies. vegan oats with no added sugar as an evening snack.
Day 7
Greg DuPree
Breakfast (361 calories)
- 1/2 cup old-fashioned rolled oats (dry), prepared with water
- 1/2 cup blackberries
- 2 tbsp. flaked almonds
- 2 tbsp. chia seeds
Morning snack (59 calories)
Lunch (496 calories)
Evening snack (62 calories)
Dinner (512 calories)
Daily totals: 1,489 calories, 69 g fat, 11 g saturated fat, 67 g protein, 163 g carbohydrates, 40 g fiber, 1,396 mg sodium
Make it 1,200 calories: Omit chia seeds at breakfast and replace lunch with 1 serving of cucumber salad sandwich.