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Meal Planning Options To Consider To Help Cardiac Rehab
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Meal Planning Options To Consider To Help Cardiac Rehab

Delicious Cardiac Nutrition

Do you want to follow a heart-healthy diet but are not sure where to start? One way
to start is to create a daily meal plan that emphasizes fruits, vegetables, whole
grains and limits high-fat foods such as red meat, cheese, baked goods, and
high-sodium foods such as canned or processed foods.
If you have recently experienced heart-related problems, your doctor may have
given you a cardiac rehabilitation meal plan. Following a well-balanced diet plan
can decrease the chance of this happening again. While your doctor may provide
you particular tips to follow, there are a few general diet rules.
Let's get started with the Diet Tips While in Cardiac Rehabilitation.

Number one:Avoid too Much Salt

While some sodium is essential for survival, ninety percent of Americans consume
more than the suggested daily intake. A high quantity of salt increases water
retention in blood vessels, driving high blood pressure and causing the heart to
work harder. Over time, high blood pressure can harm the blood vessel walls and
increase the speed of plaque buildup that happens when cholesterol levels are high.
As a result, too much sodium in your food can decrease blood flow and essentially
increase your chance of a heart attack.
A common source of salt comes from packaged food because salt is utilized to
improve flavors. Check the nutrition label before you purchase something to see
how much it contains. The American Heart Association says you should adhere to
no more than twenty-three hundred milligrams of sodium per day, which is roughly
a teaspoon of salt.

Number two: Eat a Variety of Nutrient-Dense Foods

Nutrient-dense or nutrient-rich foods contain many minerals, vitamins, and other
energy sources. An amazing example of nutrient-rich nourishment is the differencebetween plain white bread and whole-grain bread. Both have around the same
number of calories per slice, but entire grain bread contains more magnesium,
protein, fiber, and vitamins, making it the more nutrient-dense choice.
Nutrient-dense foods that contain fiber and protein include beans, vegetables, and
lean meats. Nutrient-Dense foods keep you from overeating, because they give
more nutrients in fewer calories than other foods, leading to lower blood pressure
and cholesterol and decreasing your chance for heart issues.

Number three: Cut Down on Bad Fat

Saturated and Trans fats raise the destructive cholesterol levels in your blood,
increasing your chance of heart disease and stroke. Saturated fats are usually found
in fatty meat and dairy items like bacon, sausage, and cheese, while Trans fats are
ordinarily found in browned and processed foods like French fries and packaged
baked goods. Your consumption of these foods should be seriously limited and
only take up around five percent of your total daily calories. On the other hand,
unsaturated fats can boost your good cholesterol levels. These fats are found in
foods like olive oil, avocados, and nuts. However, no more than thirty percent of
your daily calorie intake should come from these fats.

Number four: Choose Liquids Wisely

Another tactic to limit your chances of a cardiac event involves your liquid intake.
Instead of soda, alcohol, and other unhealthy beverages, try to drink smoothies,
milk (reduced-fat milk or another low-fat alternative), and water. The healthiest
drink to keep your heart happy is water. While it can be hard to get into the habit of
sipping on more water, doing so can highly reduce your chances of another cardiac
event. In addition, it is best to limit caffeinated drinks as well, as these can lead to
more heart complications. Alcohol is another drink to enjoy in moderation. While
this can be harder to reduce, doing so can be extremely good for your heart health
and overall wellness. As your diet begins to improve, don't forget to focus on your
beverages also—especially water!

Number five:

Fish is Your Friend

While many of us like a good pizza, burger, or steak, although very tasty, these
foods are very high in fat—which is harmful to those recovering from a cardiac
event. To still get protein, but without unnecessary fat, fish is a fantastic
alternative—and lots of it! It is best to incorporate fish into your diet for at least
two meals per week. In addition, try to choose fish that contain omega-3 fatty
acids. Some examples that include these acids are salmon, herring, and trout.
Now I will tell you the One Week Cardiac Diet Meal Plan – Let's get started!

Day one:

Breakfast

Adds 271 calories with a single serving of egg avocado toast

Day snacks

Adds 84 calories with one cup of blueberries

Lunch

Add 374 calories by having nacho-black bean soup.

Evening snacks

Add 62 calories with a medium-size orange.

Dinner

457 calories with

  • One cup of beans can be steamed and green in color.
  • Sauce of green peppercorn with seared salmon, a single serving.
  • Baked red potato one medium-sized and drizzled with olive oil, and a little black pepper.

Day two:

Breakfast

Adds 265 calories

  • One cup Skimmed milk
  • One cup Bran cereal
  • One cup Blueberries

Day snacks

Adds ninety-five calories with a medium-size apple

Lunch

Add 374 calories by having a meal-prep salad with strawberries and spinach

Evening snacks

Add sixty-two calories with a medium-size orange.

Dinner

429 calories with Buddha bowls with Pesto and Charred shrimps

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Okay, now Day 3.

Breakfast

Adds 297 calories with

  • A 3/4th cup of Blueberries
  • one cup plain and skimmed Greek yogurt
  • Two tablespoons Honey
  • one and a half tablespoons Slivered almond

Day snacks

Adds 64 calories with 1 cup of raspberries

Lunch

Add 374 calories by having a meal-prep salad with strawberries and spinach.

Evening snacks

Add sixty-two calories with a medium-size orange

Dinner

416 calories with

  • A single slice of toasted and whole-wheat bread
  • Peanut soup and curry of sweet potato

Day 4

Breakfast

Adds 265 calories with

  • one cup Skimmed milk
  • one cup Bran cereal
  • one cup Blueberries

Day snacks

Adds 95 calories with a medium apple

Lunch

Add 374 calories by having a meal-prep salad with strawberries and spinach.

Evening snacks

Add 62 calories with a medium-size orange.

Dinner

427 calories with

  • one cup Steamed broccoli
  • tomato cream Sauce and Cod
  • 3/4th cup steamed Brown rice

Day 5:

Breakfast

  • Adds 333 calories with
  • one cup Raspberries
  • Half cup Rolled oats and one cup boiled milk

Day snacks

Adds 102 calories with

  • one, medium Sliced bell pepper and...
  • three tablespoons of Hummus

Lunch

Add 374 calories by having a meal-prep salad with strawberries and spinach.

Evening snacks

Adds 84 calories with 1 cup of blueberries

Dinner

304 calories with fried rice with chicken and one and one-fourth cups of cauliflower.

Day 6:

Starting from breakfast

Adds 328 calories with

  • one cup Skimmed milk
  • one cup Bran cereal
  • one cup Blueberries

Day snacks

Add 62 calories with a medium-size orange.

Lunch

Add 296 calories by having salad prepared with Dill, Tuna, and white bean.

Evening snacks

Adds sixty-four calories with one cup of raspberries.

Dinner

457 calories with toaster-oven Tostada

Last but not least, Day 7:

Breakfast

Adds 355 calories with

  • A single serving of egg avocado toast
  • and a single cup of Blueberries

Day snacks

Adds 64 calories with one cup of raspberries

Lunch

Add 366 calories with

  • Salad prepared with Dill, Tuna, and white bean.
  • A single slice of toasted and whole-wheat bread

Evening snacks

Add sixty-two calories with a medium-size orange.

Dinner

374 calories with skillet potato and lemon chicken with kale
Little changes can make a big difference when it comes to your heart health. Set a
healthier lifestyle today by committing to a nutritious diet and a tobacco-free life.
A cardiac diet is important to improve cardiac health. If you prefer to have
processed food and spend more time without exercise, you'll always have a chance
to develop cardiac complications. A huge number of people die from chronic
cardiac illnesses. You can reduce that risk by adjusting your eating and lifestyle
pattern. You can follow different healthy balanced cardiac diet meal plans to keep
the heart healthy and fit.
Stay healthy, stay happy!

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