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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

She is a heart patient. Please tell me healthy diet for her. She is of the age 70.

BHMS
Homeopath, Delhi
She is a heart patient. Please tell me healthy diet for her. She is of the age 70.
If you have one or more forms of heart disease now there are many things you can do, in addition to using medication that's likely been recommended for you, to improve your health. Either way, be sure to eat well (choosing food from a variety of groups, high in fiber and low in saturated fat andcholesterol) and get plenty of exercise. Exercise does not have to be strenuous—a regular habit of brisk walkingmost days of the week for 30 to 60 minutes, and ideally, once a day, is all you need to do to reduce your risk of heart problems.

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

PDDM, MHA, MBBS
General Physician, Nashik
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 warm, homemade food. Avoid food and drink from outside. Don’t skip or postpone your meal. Minimize consumption of refined grains like white rice, white bread, sugary or refined food. 2. Keep hydrated- Drink 2 liters /6-8 glasses of water daily 3. Do regular exercise for one hour daily like brisk walking/Jugging etc 4. Take adequate rest- 7-8 hours of sound sleep in the night is required to remain healthy 5. Avoid stress, anxiety, depression, agitation etc 6. Find time for relaxation and enjoyments with friends and family 7. Practice yoga, meditation and deep breathing exercise to calm your mind, control emotion, improve concentration and relieve stress 8. Develop hobby, Learn new skill 9. Go for detail Annual Health check up.

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

MD - GENERAL PHYSICIAN
Internal Medicine Specialist, Bangalore
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 helps rejuvenate the blood flow to the heart strengthening its response to stress. Keep a close watch on your bmi (body mass index) that you can calculate online and keep stressors out of your routine life. Hope you keep fit! stay healthy.
3 people found this helpful

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

BAMS
Ayurveda, Bangalore
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 1 hour daily. -Avoid excessive intake of sweets, oil fried food, excessive intake of carbohydrates. - Take high fibre diet.
3 people found this helpful

How to reduce fat near heart? And say the diet for healthy heart. Like the food which people with heart issues can have and the food they have to avoid for a better living.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
How to reduce fat near heart? And say the diet for healthy heart. Like the food which people with heart issues can ha...
Some tips to lose weight - 1. Have more fruits and vegetables than junk food and juices. 2. Avoid sugar as much as you can 3. Exercise 3-4 times a week. 4. Have an early dinner, preferably before 8 p. M. 5. Do not starve yourself. Eat small meals 5 times a day. 6. Have barley soup in dinner and avoid rice at night. 7. Drink lots of water daily.

Popular Health Tips

Diet For Better Heart Health

BHMS
Homeopath, Sindhudurg
Diet For Better Heart Health
  • A proper diet is very essential to ensure heart health.
  •     Eat plenty of fresh fruits, vegetables, and whole grains. Vegetable soups and salads are a good way to include vegetables in your diet. When you feel the urge to snack, choose a piece of fruit or sticks of broccoli, radish, and carrots. A dessert of stewed fruits is also delicious but nutritious. Add chopped fruits in your yogurt.
  •     Cut down on fats. Saturated fats are the enemies of the heart. Stay away from fried stuff, especially deep fried foods. Switch to fat-free or fewer fats methods. Bake, roast, grill, boil, steam or poach.
  •     Use a non-stick pan for frying and use a healthy oil like olive oil. If the food is too dry, add moisture by adding a little fresh lemon juice which will also help to enhance the flavor.
  •     Change over to low fat foods. Switch over to skimmed milk instead of whole milk. Go for low-fat yogurts, cheeses, and spreads.
  •     Avoid red meat which has a higher fat content. Switch to skinless chicken. Fish is rich in omega 3 fatty acids which are good fat. Try and include fish in your diet, once or twice a week.
  •     Include plenty of fiber in your diet. Fiber helps in reducing cholesterol.
  •     Reduce your consumption of sugar. Cakes, cookies and candies which contain too many calories lead to obesity. This increases your chances of heart disease.
  •     Cut down your consumption of alcohol.
5 people found this helpful

Heart Health: The Best Foods for Your Heart

MD - Consultant Physician, Doctor of Medicine, MD
General Physician, Ahmedabad
Heart Health: The Best Foods for Your Heart

Your diet plays a major role in the health of your heart, so eating healthy should be somewhere on the top of the list for keeping your heart healthy as well. There are numerous heart disorders that occur due to unhealthy food patterns and consumption. Lifestyle factors are the major causes of heart disease, and diet occupies an almost compelling spot when lifestyle factors are taken into consideration. Here is a list of foods that keeps your heart healthy:

  1. Salmon: Omega-3 fatty acids are very important for your heart to function optimally. Fishes such as salmon and sardines are rich in omega-3 fatty acids which lower the risk of heart diseases such as arrhythmia (irregular heartbeat) and atherosclerosis (accumulation of plaque in the arterial walls).

  2. Oats: Like oats and milk for breakfast!? Congratulations! You are in luck; oatmeal has soluble fibers which help in lowering bad cholesterol levels. Just make sure that there is no added sugar in your oatmeal, as it will defeat the entire purpose.

  3. Blueberries: Blueberries are rich in antioxidants that reduce the risks of heart attack and also decrease your blood pressure. So go ahead! Toss some blueberries in your oatmeal to get your daily dose of antioxidants which are such pre-requisites for supreme health.

  4. Dark Chocolate: This will probably bring a smile to your lips. Dark chocolates contain polyphenols, a type of flavonoid, which is very good for your heart. Dark chocolate is known to reduce the risks of strokes and heart attacks. Watch the portion size as no matter what its benefits are, dark chocolates are still rich in calories.

  5. Citrus Fruits: Citrus fruits such as lemons and Indian gooseberry are rich in compounds that lower cholesterol levels in the body. Tip – Start your day with a lemon juice and warm water. This betters your metabolism and also keeps your heart in fine shape.

  6. Soy: Lo Behold Vegetarians! (and non-vegetarians as well). Soy is a protein rich food that is so good for your heart. It also contains heart-healthy fats and fibers that help bring down and normalize cholesterol levels.

  7. Tomatoes: Tomatoes are rich in an antioxidant called ‘lycopene’, which is very effective in getting rid of bad cholesterol. It thus helps in keeping your arteries healthy and reduces the risks of heart attacks.

  8. Nuts: Nuts such as almonds and walnuts are rich in Vitamin E which helps in lowering bad cholesterol in the body. Avoid nuts that come with added salt.

2 people found this helpful

Healthy Heart

M.Ch - Cardio Thoracic Surgery, MS - General Surgery, MBBS Bachelor of Medicine and Bachelor of Surgery
Cardiologist, Durgapur
Healthy Heart

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.

1 person found this helpful

How High Fibre Diet Can Help Your Heart?

MD - Cardiology, PG Diploma In Clinical Cardoology
Cardiologist, Rudrapur
How High Fibre Diet Can Help Your Heart?

Most people associate fibre to be good for the digestive system. It helps to add roughage and therefore helps in avoiding constipation. When we dig deeper, the fibre seems to do good not just to the stomach but to the heart as well. Those who are prone to develop heart disease should make an attempt to include more fibre in their diet and reap the rich benefits it offers.

There are two classifications of fibres

  1. Dietary
  2. Functional 

Dietary are found in diet products and functional being added fibre through various food supplements. Soluble and insoluble fibre, based on their solubility in water. Most foods contain some amounts of both. The insoluble one has more digestive benefits, as it adds to the roughage. Both types have cardiac benefits.

Read on to know some of the cardiac benefits of fibres.

  1. Reduces cholesterol: There is good cholesterol which is essential for the body, and there is bad cholesterol causes heart disease. What fibres do is reduce the amount of bad and overall cholesterol in circulation. The fibre binds to the cholesterol and removes it from the body, which otherwise would get into circulation and lead to plaque formation and heart disease.
  2. Reduces blood pressure: Because the cholesterol does not circulate in the blood stream, the blood is not as viscous and therefore the vessels exert much less pressure to allow for free flow. A diet change to whole grains can show a marked difference in people with hypertension.
  3. Weight management: Eating fibre means more bulk and fewer calories so that a person feels full after eating smaller amounts. This is a great way to lose weight and bring preexisting heart disease under control.
  4. Stroke prevention: The circulating cholesterol usually gets sluggish and settles down along the walls of the blood vessels. This attracts more cholesterol, which eventually forms what is knowns as plaque. When this plaque attains a considerable size, it gets dislodged, circulates in the blood stream, and can reach any of the vital organs. When it reaches the heart or brain, it can lead to heart attack or stroke. By removing the cholesterol which leads to all these complications, fibre reduces the incidence of stroke and heart attacks.
  5. Management of diabetes: Blood pressure, increased weight, and heart disease all are predisposing factors and have common contributing factors as does diabetes. Controlling all these helps in prolonging the onset of diabetes and reducing its severity too.

High-fiber diet mainly reduces cholesterol which helps in multiple ways to maintain not just a healthy body but also improves the overall quality of life. If you wish to discuss about any specific problem, you can consult a Cardiologist.

2866 people found this helpful

7 Tips for a Healthy Heart

Diploma In Nutrition & Health Education
Dietitian/Nutritionist, Ahmedabad
7 Tips for a Healthy Heart

If you are concerned about your heart’s health, it is important for you to make some dietary modifications. Simple changes in your everyday diet may offer benefits, which help in preventing future heart problems. If you suffer from high blood pressure or high cholesterol or have atrial fibrillation.

Here are some tips regarding the best diet for protecting your heart:

  1. Believe in the food hype: Having healthy meals is certainly beneficial and makes a big difference to your heart health. Consuming meals which contain vegetables, grains, low fat dairy and lean meat will allow you to live a longer and healthier life.
  2. Avoid crash diets: A crash diet may be effective, if you want to fit in a dress within one month. However, for improving your heart health, undertaking different fad diets is not useful. Meals in which a certain type of nutrients such as carbohydrates or fats are ruled out are not beneficial as well. You should have a sensible approach towards your diet and focus on food products such as vegetables, whole grains and lean meat.
  3. Do not overeat: Overeating will lead to weight gain and commonly, many people get heart attack after taking a big meal.
  4. Eat less salt: You should consume less amount of salt in your diet and do not eat more than one teaspoon of salt a day. Avoid any food item which contains high amounts of sodium. Salt is responsible for increasing blood pressure.
  5. Limit your intake of alcohol and caffeine: In case you suffer from atrial fibrillation, you should avoid caffeine and any other stimulant as they tend to trigger the symptoms. You must drink moderately as consuming more than one drink a day increases your risks of having heart problems.
  6. Choose meat wisely: You should avoid red meat, which contains large amount of saturated fats as these are not good for the heart. You should choose the leanest cuts of meats and trim all fat from it. You should opt for cuts such as flank, rump roast, tenderloin and sirloin. Pork tenderloin, chicken and turkey breast are other alternatives.
  7. Add fish to your diet: Fish is essential for improving your heart health. Try to avoid having deep fried fish and choose grilled fish or roasted fish, which are rich in Omega-3 fatty acids. Consume fishes like tuna, salmon, trout and sardines.

You should also add whole grains to your diet. They are effective in controlling blood sugar and lower the chances of diabetes. Hence, the risks of heart diseases are less if you do not have diabetes. Whole grains also help with weight loss, which is beneficial for the heart. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

4924 people found this helpful
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