Cardiac Diet – Improve Heart Health And Lose 15 Pounds

Maintaining optimal heart health is something we don’t take too
seriously, the diet plays an essential part in this field. The internet
is overwhelmed with diets that prioritize trimming the belly fat or
slimming the waists in an unhealthy way. But the cardiac diet is
something different than other diets.


Why Choosing Cardiac Diet?

Cardiac diet or a heart-healthy diet is low-calorie diet (1000-1200
calories/daily) is based on eating plenty of nutritious foods full of
vitamins, minerals, clean protein, monosaturated fats. Just like
veggies, fruits, whole grains, fish and lean poultry. It also suggests
skipping trans fats, saturated fats, and sodium foods, sugar and
limiting junk foods as much as possible. While regular exercise or other
activity is necessary to help boost heart health.

People who are overweight and have high cholesterol have greater
chances of underlying other medical conditions like as high blood
pressure, sleep apnea, cardiovascular diseases, gallbladder disease,
etc. Following a cardiac diet can help you lower the blood pressure,
lose weight, regulate bad cholesterol and blood sugar levels. It can
even boost your energy in the prospect your healthier food choices.


Cardiac Diet – Heart Healthy Plan

 With the heart-healthy diet, you will learn techniques to stick to
the plan and cook tasty meals so your family can enjoy also. Stock the
freezer with healthful foods and meat, for situations when you are in a
rush. Because most fruits and vegetables spoil quickly and raw meat may
is usable for a couple of days in the fridge.

The goal is to lose more than 7 pounds then between every 3 cycles have 15 days of break. In other words, 15 days diet, 15 days rest, then repeat.


For breakfast, try to selecting unprocessed foods from following food
groups: veggies, fruits, protein foods, grains, and dairy. Seek ways to
include lean protein, fiber and Omega-3 into your breakfast.

Wholesome Omelet:  2 egg whites and 1 egg with half avocado and vegetables by choice with a few tablespoons half baked (medium-sized) sweet potato

Rich Oatmeal: 100 gr cup gluten-free oats (cooked)
with a tablespoon of almond butter, some cinnamon; decorate with chopped
walnuts, half banana (sliced).

Scramble Tofu: Tofu with tomato, black beans, spinach, garlic, 1/4 avocado with a slice of whole-wheat bread

Rice Cake Protein-Packed : rice cake (brown rice) with 2 tablespoons almond butter with one banana (sliced).


The key to the cardiac diet is to avoid sodium-rich foods and consume
as low as possible. Pizza’s, some soups, cured meats, are rich in
sodium, so have this in mind and when packing your own. Instead, try
following tasty and healthy lunch ideas:

Side Salad and Chicken Sаndwich: baked
chicken with whole wheat bread, few slices of avocado 1/3, tomato and
lettuce with a side salad of vegetables and black beans with balsamico
and olive oil instead of dressing.

Quinoa Bowl: half cup quinoa (or brown rice), half
cup black beans, 2 cups of vegetables like broccoli, spinach, broccoli,
Brussel sprouts topped with baked chicken(chopped), fish or tofu.

Tuna Salad With Avocado: Combine some tuna with half
avocado (mashed) and lettuce with some chopped walnuts, and a slice of
tomato and a slice of whole-grain bread.

Bean Soup (Low Sodium): Bean-based soup, Low sodium or chilli covered with some slices of avocado.


For dinner, you also need to stick to your cardiac diet. Just choose
lean cuts of meat and trim fat before cook. Here are some heart-healthy
dinner ideas:

Baked Fish: Bake the fish or chicken/Salomon with
one tablespoon extra virgin olive oil and a 2-3 tablespoons of salsa;
also cook some veggies like broccoli, spinach and asparagus and
whole-grain starch.

Turkey Meatballs: Use 1 pound lean ground turkey,
one egg, 2-3 tbsp of oats, little pepper and teaspoon of dried oregano.
Use olive oil to drizzle.

Baked Chicken With Feta: Bake some chicken, and when
serving add on the side a half-cup butternut squash (baked), some
broccoli and half cup quinoa combined together. Sprinkle some feta
cheese on the top.


Be very careful with your snack choice, skip the salty chips and replace with low-salt snacks full of fiber or protein.

We suggest following snacks:

  • One fruit and a hard-boiled egg
  • Hummus with one carrot, or peppers, or maybe broccoli
  • Whole grain bread (1 slice) with half avocado
  • Plain Greek yogurt with one tablespoon almond


The cardiac diet is flexible so it can be customized per personal
preference. The key is to choose heart-healthy foods and maintain
healthy lifestyle habits. Avoid alcohol, coffee, get enough sleep, drink more water, workout at least 3 times weekly, or stay active.

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