Matters of the Heart

FIT for LIFE

Heart-Healthy Menu Ideas

I’m ending the Matters of the Heart series with a few tips to get you started on a heart-healthy eating plan. Keep in mind that eating plans designed to improve your cardiovascular health are filled with vegetable, fruits, nuts, seeds and whole grains. You should say goodbye to foods that are high in saturated fat such as red meat, processed meat, dairy and high-sodium foods. Here are a few ideas to get you started with three main meals: breakfast, lunch and dinner.

Breakfast: I like to break my fast with fresh fruit with whole, organic fruit or frozen fruit in the form of a smoothie. Look for fruit that is high in potassium like bananas. If you select frozen fruit, make sure the packaging shows only fruit and water with no sugary preservatives. I blend my smoothies with freshly pressed apple juice (Usually three applies to make a 16 oz smoothie.) Other good breakfast options include oatmeal (steel-cut oats) sweetened with raisins and bananas, or a bowl of multi-grain cheerios and oat milk.

Lunch: Stick to fresh fish when possible, steamed, broiled or baked. Good options include fish that is rich in Omega 3 fatty acids such as wildcaught salmon, yellow-fin tuna and trout. If you choose to eat red meat, try 95% lean ground beef, chicken breast without the skin or turkey breast (not processed). Add a serving of freshly steamed vegetables such as broccoli, spinach or mashed cauliflower.

Dinner: Sauteed tofu (firm) with peppers (yellow, red and green), garlic, yellow onion over brown rice or riced cauliflower. Another good option is legumes such as kidney beans, black beans and chickpeas. For a lighter dinner option, eat a salad with bold greens (kale, spinach, green leaf lettuce, arugula) dressed with olive oil and vinegar dressing or sip on a low-sugar, high protein shake 2-3 hours before bedtime.

Snacks: You can munch on a handful of healthy nuts such as walnuts, almonds or pistachios and pumpkin seeds twice a day.

If you can stick to these sample menus or menus with similar food choices, and pay close attention to your sodium intake, you will improve your heart health and lose a few pounds in the process. Although heart awareness month is coming to an end, you should continue to stay apprised of ways to protect your heart and to communicate effectively with your doctor. If you are experiencing high blood pressure, chest pains, shortness of breath, don’t hesitate to call your doctor for a full cardiovascular work-up, which may include an EKG and stress test among other tests that your doctor may recommend.

And always talk to your doctor before beginning any diet or exercise program because every BODY is different, and you should work with medical and fitness professionals to find the right plan.

Ronni Walker is a certified personal trainer and nutritionist with a bachelor’s degree in journalism and a master’s degree in mass communication. She is committed to helping people transition to and maintain healthy lifestyles through the P.RE.T.T.Y. Girl Fitness project. You may contact her by sending an email to coach@ PGF.life.