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Diet Chart For Healthy heart

About

Heart Healthy Diet

Cardiovascular disease (CVD) includes all the diseases of the heart and circulation including coronary heart disease, angina, heart attack, congenital heart disease and stroke. Coronary heart disease (angina and heart attack) and stroke may be caused by the same problem – atherosclerosis. This is when your arteries become narrowed by a gradual build-up of fatty material (called atheroma) within their walls. The role of diet is crucial in the development and prevention of cardiovascular disease (CVD). A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.

Start by knowing how many calories you should be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity – or an equal combination of both – each week. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If it’s hard to schedule regular exercise sessions, try aiming for sessions of at last 10 minutes spread throughout the week.

Diet Chart

Days
Breakfast
(8:00-8:30AM)
Mid-Meal
(11:00-11:30AM)
Lunch
(2:00-2:30PM)
Evening
(4:00-4:30PM)
Dinner
(8:00-8:30PM)
Sunday
Soya and wheat dosa-3+2 tsp pudina chutney+1 glass milk(toned)/1 cup tea
100gm water melon
1 cup brown rice+2 bajra roti+1/2 cup methi dal+1/2 cup french beans sabji+1 glass buttermilk
1 glass walnut milk(toned)+2-3 multigrain biscuits
3 roti+1/2 cup moolimethi sabji+1/2 cup vegetable salad+1 glass buttermilk
Monday
Roasted oats upma-1.5 cup with vegetables(potato,onion,tomato,green peas, carrot)+1 glass milk(toned)/1 cup tea
100gm musk melon
1 cup white rice+2 roti+100gm fish(tuna/sardine/salmon/mackerel) curry+1/2 cup soya chunk and aloo sabji
1 glass avocado(75gm) milkshake(milk-150ml-toned)
3 roti+1/2 cup lauki sabji+1/2 cup vegetable salad+1 glass buttermilk
Tuesday
Paratha-2(aloo/methi/mooli/gobhi)+2 tsp green chutney+1 glass milk(toned)/1 cup tea
1 medium pear
4 roti+1/2 cup palak dal+1/2 cup bitter gourd sabji+1 glass buttermilk
1 glass milk(toned)+2-3 ragi biscuits)
3 roti+1/2 cup cauliflower sabji+1/2 cup vegetable salad+1 glass buttermilk
Wednesday
Ragi dosa-3+2 tsp methi chutney+1 glass milk(toned)/1 cup tea
1 medium banana
1 cup brown rice+2 roti+1/2 cup cabbage dal+1/2 cup capsicum sabji+1 glass buttermilk
1 glass almond milk(toned)+2-3 oats biscuits
3 roti+1/2 cup ridge gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
Thursday
Dalia upma-1.5 cup with vegetables(potato,onion,tomato,green peas, carrot)+1 glass milk(toned)/1 cup tea
1 medium apple
4 roti+100gm fish(tuna/sardine/salmon/mackerel with little olive oil)-grilled/stewed+1/2 cup rajmah curry
1 cup boiled sprouted green gram dal+1 cup green tea
3 roti+1/2 cup ivy gourd sabji+1/2 cup vegetable salad+1 glass buttermilk
Friday
Oats-1/2 cup+milk(toned)-150ml
1 medium orange
1 cup brown rice+2 jowar roti+1/2 cup tomato dal+1/2 cup cluster beans curry+1 glass buttermilk
1 small fist of peanuts,raisins,almonds,walnuts+1 cup green tea
3 roti+1/2 cup bhindi sabji+1/2 cup vegetable salad+1 glass buttermilk
Saturday
Idly-4+sambhar-1/2 cup+green chutney-2 tsp+1 glass milk(toned)/1 cup tea
1 medium pomegranate
4 bajra roti+1/2 cup lauki dal+1/2 cup green peas and capsicum sabji+1 glass buttermilk
1 cup boiled sprouted bengal gram+1 cup green tea
3 roti+1/2 cup snake gourd sabji+1/2 cup vegetable salad+1 glass buttermilk

Food items to limit

Do's and Dont's

Do's

  1. Eat whole grain cereals
  2. Include salad with meals.
  3. Eat fruits inbetween main meals
  4. Include fresh Garlic and Ginger for gravy.
  5. Drink at least 8 glass water.
  6. Do regular exercise.

Dont's

  1. More oil for the food preparation
  2. Fast foods
  3. Sweets, pastries and backed foods
  4. Meat and meat products
  5. Alcohol and alcoholic beverages.

Food items you can easily consume

  1. Cereal: Brown rice, whole wheat, oats, jowar, bajra, ragi
  2. Pulses: red gram, green gram, black gram, bengal gram and beans like kidney, navy, pinto, back eyed, broad, cluster, french.
  3. Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables
  4. Fruits: banana, citrus fruits-orange, mousambi, grape fruit, lemon; berries-strawberry, blueberry, black berry; cranberry, cherries, papaya, pineapple, avocado, guava.
  5. Nuts & seeds: chia & flax seeds, almonds, walnuts.
  6. Milk and milk products: low fat milk, low fat curd, low fat paneer.
  7. Meat,fish & egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
  8. Oil: 2 tsp (10ml)
  9. Sugar: 2 tsp (10gm) 10.Other beverages: green tea.

Popular Questions & Answers

I want to make my heart healthy. what should i do to make my health healthy always?

I want to make my heart healthy. what should i do to make my health healthy always?
A well balanced diet consisting of fruits, vegetables and proteins like dal (pulses) or meat is very important in keeping your body healthy. For a healthy heart is essential to do a daily workout of cardio and/or other excercises or yoga, that hel...
3 people found this helpful

How to protect him self And how to healthy our heart and why eating useful our health.

How to protect him self
And how to healthy our heart and why eating useful our health.
1. Eat well – Take a balanced Diet comprising of 45% carbohydrate, 30% protein and 25% protein, plenty of green leafy vegetables, fruits. Don’t over eat. Avoid junk, spicy, oily, high calorie, cholesterol rich diet, don’t skip your breakfast. Take...
1 person found this helpful

I want to improve my heart health so can you tell me how to make heart stronger naturally.

I want to improve my heart health so can you tell me how to make heart stronger naturally.
Hi, Please follow these tips: - Avoid sedentary life style and be active. - Do not put on weight - Use heart friendly cooking oil like rice bran oil, olive oil, etc - Avoid mental tension and worries. - Work out everyday (yoga or gym) or walk for ...
4 people found this helpful

My health is decreasing down as per the time gone so I want to become healthy kindly help me in growth of my health so I will be become healthy.

My health is decreasing down as per the time gone so I want to become healthy kindly help me in growth of my health s...
You can feel weak due to lack of essential nutrients, not getting enough sleep, a weak immune system, excessive drinking, skipping meals, emotional stress, and too much physical labor. Persistent weakness can be caused by health problems like anem...
1 person found this helpful

I feel very weakness and my health is not good. I want to became healthy and strong. please tell me any solution.

Weakness may leave you without energy to carry out day-to-day activities, drowsy or tired, sluggish, and uninterested. Other symptoms include excessive sweating, loss of appetite, difficulty concentrating, and difficulty falling asleep. You can fe...
1 person found this helpful

Popular Health Tips

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To keep your heart healthy you need to change your lifestyle of hurry and worry. Keep your schedule planned, avoid confrontation, healthy diet, mild exercise.
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How To Eat Healthy Heart Diet!

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Limit fat and cholesterol. Some examples of foods high in fat and cholesterol include butter, lard, hydrogenated margarine, cream sauces, coconut, palm and cottonseed oils, cocoa butter and bacon fat. Excess fat in the diet can contribute to weigh...
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Stsy Healthy With Healthy Diet!

Stsy Healthy With Healthy Diet!
Add pistachios or roasted channa to your diet. Make them your evening munchies, as they help you lower risk of heart disease; help you gain weight.
Having issues? Consult a doctor for medical advice