This Heart-Healthy Diet Will Help You Strengthen Your Ticker and Slim Down
Think being heart-healthy means giving up all of your favorite dishes? Not anymore. The latest research reveals that you can still eat certain foods. Steak? Yes! Cheese? Go ahead. Eggs? Definitely! The key is enjoying them in the right amounts and along with good-for-you picks. This plan is rich in nutrients like fiber and potassium, yet low in the saturated fat and sodium that may increase cholesterol and blood pressure. Plus, you can expect to drop at least 1-2 pounds per week on this plan.
Why Red Meat and Eggs Are OK
Experts used to think that eating foods rich in dietary cholesterol boosted cholesterol levels in the blood. But recent research finds that eating excessive saturated fat, not cholesterol, may be the true cause of high blood cholesterol. So, as long as you control portion sizes and choose lean cuts of beef (like sirloin), you can still dig into the occasional steak. And because the cholesterol in eggs is no longer as muchof a concern, an egg a day is fair game too.
BREAKFAST
Spicy veggie sauté
Sauté 2 cups mixed greens (like spinach, kale or chard) + a pinch of crushed red pepper flakes in 1 tsp olive oil over medium-low heat until wilted. Top with 1 poached egg. Eat with 1 slice whole-wheat toast + 2 kiwis.
Banana-stuffed French toast
Toss ½ sliced banana with 1 tsp brown sugar + ¼ tsp cinnamon. Spread the banana mixture over 1slice whole-wheat bread. Top with a second slice of whole-wheat bread and press together to make a sandwich. Dip both sides of the sandwich into 1 beaten egg. Heat 1 tsp unsalted butter in a small sauté pan over medium heat. Add the sandwich and cook 4 to 5 minutes or until golden brown on both sides, flipping halfway through.
Hot breakfast apple
Combine 1 Tbsp raisins + ¼ tsp cinnamon + 1 tsp brown sugar. Spoon into a cored apple. Place in a microwave-safe dish and add ¼ cup water to the bottom of dish. Cover and microwave on high for 4 minutes. Let cool slightly, then spoon any cooking liquid over the apple. Top with 1 cup plain nonfat Greek yogurt + 1 Tbsp chopped pecans.
Open-faced avocado sandwich
Arrange ¼ sliced avocado on 2 toasted whole-grain English muffin halves. Top each half with 1 sliced radish. Eat with 1 orange.
Tomato baked eggs
In a 1-cup ramekin coated with cooking spray, combine ¼ cup low-sodium marinara + a pinch of cumin. Add 1 egg, cover with a paper towel and microwave on high for 2 to 2½ minutes. Serve over 2 warmed corn tortillas. Eat with ½ grapefruit.
Pumpkin–chocolate chip oatmeal
Cook ½ cup rolled oats in ½ cup nonfat milk + ½ cup water. Stir in ¼ cup pumpkin purée + ¼ tsp cinnamon + 1 tsp maple syrup + 1 Tbsp mini chocolate chips.
Raspberry waffle sundae
Top 1 toasted multigrain waffle with ½ cup nonfat ricotta. Combine 1 cup fresh (or thawed frozen) raspberries + 1 tsp sugar. Microwave on high for 30 to 45 seconds; pour over the waffle. Top with 1 Tbsp chopped walnuts.
LUNCH
Asparagus with egg and Parmesan
Whisk together 2 tsp each olive oil and lemon juice + 1 tsp Dijon mustard. Drizzle over 10 steamed asparagus spears. Top with 1 soft-cooked egg + 1 Tbsp grated Parmesan. Serve with 3 rye crisps (like Wasa or Finn Crisp). Eat with 1 apple.
Black bean tortilla pizza
Top an 8-in. whole-wheat tortilla with 2 Tbsp pizza sauce + ¼ cup unsalted canned black beans (rinsed) + ¼ cup reduced-fat shredded Cheddar + 1 sliced scallion. Bake at 400°F for 10 minutes. Top with ¼ diced avocado. Eat with 1 cupfresh or canned pineapple in natural juices.
Kale chicken Caesar
Whisk together 1 Tbsp each Caesar dressing and lemon juice. Toss with 2 cups shredded kale + 3 oz roast skinless chicken breast + ½ cup unsalted canned cannellini beans (rinsed).
Chili-lime tuna tacos
Combine 5 oz water-packed tuna + ½ cup shredded romaine lettuce + 1 Tbsp fresh cilantro. Whisk together 1 Tbsp lime juice + ½ tsp lime zest + 2 tsp olive oil + a pinch each of chili powder and cumin. Toss with the tuna, then spoon over two 6-in. corn tortillas. Top with hot sauce.
Sesame rice bowl
Top ¾ cup cooked brown rice with 2 oz grilled skinless chicken breast + 1 cup chopped baby bok choy + ½ cup sliced snow peas + ¼ cup shredded carrots. Whisk together 2 tsp each low-sodium soy sauce, rice wine vinegar and toasted sesame oil + ½ tsp finely chopped ginger. Drizzle over the rice bowl. Sprinkle with 1 tsp sesame seeds.
Pesto pasta
Combine 1 cup each cooked whole-wheat penne, chopped steamed string beans and halved grape tomatoes + 2 Tbsp reduced-sodium chicken broth + 1 Tbsp pesto.
Greek shrimp pita pockets
Combine 1 diced plum tomato + ¼ diced cucumber + 5 large boiled shrimp (halved) + 2 tsp feta cheese crumbles + 2 tsp olive oil + 2 tsp red wine vinegar + ¼ tsp oregano. Spoon into 1 large whole-wheat pita (halved). Eat with 1 orange.
GRAB A SNACK
Coffee-banana smoothie Blend 1 sliced frozen banana + ½ cup each nonfat milk and cold-brewed coffee + a pinch of cinnamon in blender until smooth.
Peanut butter treats Top 2 Hershey's Miniatures Special Dark chocolate bars with 1 tsp peanut butter each.
Green eggs Fill hollows of 1 halved, hard-cooked egg white with ¼ mashed avocado. Drizzle with hot sauce. Serve with 8 small whole-grain crackers.
Blue cheese dip Purée 1 Tbsp blue cheese crumbles + ½ cup plain nonfat Greek yogurt in a blender until smooth. Serve with sliced red and yellow bell peppers.
Chocolate-cherry trail mix Combine 1 Tbsp dried tart cherries + 1 Tbsp semisweet chocolate chips + 1½ cups air-popped popcorn.
DINNER
Balsamic chicken
Whisk together 2 Tbsp balsamic vinegar + 2 tsp olive oil + ¼ tsp dried rosemary. Place a bone-in, skinless chicken breast + 1 cup halved Brussels sprouts on a baking pan. Drizzle with the balsamic mixture. Bake at 350°F until the chicken is cooked through, about 45 minutes. Eat with 1 baked potato + 1 Tbsp light sour cream.
Polenta Bolognese
Sauté ½ onion (chopped) + 1 clove chopped garlic + ¼ cup grated carrots in 1 tsp olive oil over medium-low heat for 5 minutes. Add 4 oz 93% lean ground turkey; cook 5 minutes. Add 1 cup unsalted tomato sauce + ¼ tsp basil. Simmer 5 minutes. Serve over 1 cup cooked polenta.
Butternut squash chili
Sauté 1 cup diced butternut squash + ½ small onion (chopped) + 1 small clove finely chopped garlic + ¼ small finely chopped jalapeño in 1 tsp olive oil over medium-low heat for 5 minutes. Add 1 cup unsalted diced tomatoes + 1 cup unsalted black beans (rinsed) + ½ cup water + ¼ tsp each chili powder, smoked paprika and cumin. Simmer for20 minutes. Top with ¼ diced avocado + 2 Tbsp cilantro.
Salmon and cauliflower
Whisk together 2 tsp maple syrup + 1 tsp each low-sodium soy sauce and Dijon mustard. Pour over a 6-oz salmon fillet and roast at 400°F for 12 minutes. Boil 1 cup finely chopped cauliflower florets until tender, 6 to 8 minutes. Drain and purée in blender or food processor with 2 Tbsp nonfat milk + 1 tsp Parmesan + a pinch of pepper until smooth. Eat with ½ cup canned unsalted chickpeas (rinsed) drizzled with 2 tsp Italian vinaigrette.
Quinoa fried rice
Sauté 2 oz diced pork tenderloin + ¼ yellow onion (chopped) + 1 small clove chopped garlic + ½ tsp chopped ginger in 1 Tbsp peanut oil over medium-low heat for 5 minutes. Add ⅓ cup cooked edamame + ¼ cup shredded carrots + 1 cup cooked quinoa. Cook for 1 minute. Drizzle with 1 Tbsp low-sodium soy sauce; toss to combine
Tilapia linguine
Cook a 6-oz tilapia fillet in 2 tsp olive oil in a skillet over medium heat, 4 minutes per side; remove from pan. Add 1 clove sliced garlic to pan and sauté 1 minute. Add 1 cup unsalted diced tomatoes + a pinch of red pepper flakes. Serve the tilapia over 1 cup cooked whole-wheat linguine. Top with the tomato sauce.
Better-for-you steak and fries
Broil or grill a 4-oz lean sirloin steak. Cut 1 sweet potato into ¼-in.-thick wedges. Toss with 1 Tbsp canola oil + a pinch each of chili powder and pepper. Roast at 450°F for 25 minutes, turning halfway through. Eat with 2 cups spinach sautéed in 1 tsp olive oil.
MORE SNACKS!
¾ cup edamame
1 pear + 2 tsp almond butter
1 cup whole-grain oat cereal (like Cheerios) + ½ cup nonfat milk
1 sliced cucumber + ¼ cup hummus
1 oz nuts (any kind)
½ cup light vanilla ice cream topped with 1 cup sliced strawberries + 2 tsp balsamic vinegar
2 Medjool dates, each paired with ½ Babybel Light cheese wheel
1 Greek frozen yogurt pop (like Yasso)
6-oz container plain nonfat Greek yogurt + 1 tsp honey + 1 Tbsp sliced almonds
