Printable Cardiac Diet Plan Food List 78 Foods in PDF

Cardiac Diet Plan Food List (PDF)

Nearly one-third of the world’s population dies from heart disease. Besides genetics, the diet you consume has a significant effect on your heart health.

Certain meals can alter blood pressure, triglycerides, cholesterol levels, and inflammation, all of which lead to heart disease.

According to studies carried out in several institutions, many of these deaths are avoidable by making lifestyle changes, such as eating a healthier diet, according to study.

When it comes to heart-healthy eating, it is all about everything you eat and what you do not eat or limit. If you want to maintain a healthy heart, consider the following Cardiac Diet Plan Foods list.

What to Consume and What to Limit or Avoid In Your Cardiac Diet Plan

1. Leafy Green Vegetables and Fruits

Cardiac Diet Plan Food List – Leafy Green Vegetables and Fruits

Vitamin K and nitrates, abundant in leafy green vegetables and fruits, may help lower blood pressure and promote vascular health.

According to research, those who eat plenty of leafy greens and fruit servings daily have a lower risk of heart disease.

What you can eat

• All leafy fresh veggies
• Tomatoes
• Fresh fruits
• Berries
• Avocado
• Frozen veggies
• Frozen fruits
• Canned fruit in fruit juice
• Low or no-sodium canned veggies

What to limit or avoid

• All canned fruits in light or heavy syrup
• Canned veggies with added salt

2. Whole Grains

According to research, low systolic blood pressure and a reduced risk of heart disease are possible with a diet high in whole grains.

All three portions of the grain-germ, endosperm, and bran rich in nutrients make up whole grains.

What you can eat      

• Barley
• Brown Rice
• Buckwheat
• Oats
• Quinoa
• Rye
• Whole Wheat
• Faro
• Amaranth
• Kamut
• Wheat Berries
• Whole grain cereals, bread, crackers, and pasts

What to limit or avoid

• White rice
• White pasta
• White bread
• Refined grains and any of its products such as desserts, crackers, cereal bars, and bread

3. Animal Proteins

There is no better source of heart-friendly protein than fish. The Mediterranean diet, linked to a lower risk of cardiovascular disease, includes plenty of fish.

Eating plenty of omega-3 fatty acids found in fatty seafood like salmon and tuna can reduce heart and other cardiovascular disorders.

According to research, fish consumption lowers total cholesterol, blood triglycerides, insulin, and systolic blood pressure over the long run.

Some of the leaner beef and poultry cuts may also be worth trying.

Eating red meat of any kind raises levels of the molecule Trimethylamine N-oxide (TMAO) in your blood, linked to an increased risk of cardiovascular disease.

What you can eat      

• Salmon
• Mackerel
• Tuna
• Sardines
• Shellfish-in moderation
• Eggs-in moderation
• Lean poultry-in moderation
• Lean meat cuts in moderation

What to limit or avoid

• Red meat
• All processed meats such as salami, bacon, hot dogs

4. Beans and Lentils (Plant-Based Proteins)

Fiber, folate, and potassium are abundant in beans and lentils, making them excellent sources of nutrition for the heart and for controlling blood pressure and cholesterol.

They are also a good source of revitalizing iron and vitamin B1, which helps keep the heart rate constant.

What you can eat

• Soybeans
• Kidney beans
• Navy beans
• Chickpeas
• Pinto beans
• Black beans
• Canned beans with no added salt
• Lentils
• Tempeh
• Tofu
• Edamame

5. Dairy

According to the Prospective Urban Rural Epidemiology (PURE) study, published in The Lancet, dairy products, when consumed in moderation, may significantly reduce the risk of cardiovascular disease.

They discovered that persons who consumed more than two servings of milk, cheese, or yogurt per day had decreased incidence of cardiovascular illness and death compared to people who consumed less.

What you can consume

• Fat-free yogurt
• Plain low-fat yogurt
• Plant-based yogurt with no added sugar
• Unsweetened plant-based milk
• Parmesan cheese
• Blue cheese
• Sharp cheddar
• Low-sodium cottage cheese

What you should limit

• Butter
• Heavy cream
• Sweetened yogurts
• Plant-based dairy with sweeteners

6. Nuts

Many people avoid nuts because they are concerned about the amount of fat and calories they contain.

However, they are beneficial to your heart. They are nutrient-dense and contain antioxidants that help lower cholesterol, and reduce oxidative stress generated by free radicals.

They also lower the risks of cardiovascular disorders and minimize harmful inflammation. Walnuts are at the top of the list of the most beneficial nuts to consume for cardiovascular health.

What you can eat

• Walnuts
• Almonds
• Peanuts
• Pistachios
• Brazil nuts
• Cashews
• Hazelnuts

7. Seeds

Cardiac Diet Plan Food List – Seeds

According to the American Heart Association, seeds are excellent providers of heart-healthy micronutrients, such as fiber and omega-3 fatty acids.

Several other studies also show that incorporating seeds into your diet can help to reduce the number of risk factors for heart disease, including inflammation, hypertension, LDL, and triglycerides, among others.

What you can eat

• Chia seeds
• Flaxseeds
• Hempseeds

8. Healthy Fats

Fat is just as important to your diet as protein and carbohydrates in providing your body with the energy it requires. The inclusion of fat is also necessary for the proper functioning of several body functions.

Some vitamins, for example, necessitate fat to break down into the bloodstream and deliver nutrition to the cells.

However, consuming an excessive amount of saturated fat can raise blood cholesterol levels and LDL (bad) cholesterol levels.

What you can consume

• Olive oil
• Canola oil
• Avocado oil
• Peanut oil

Fats and oils to avoid

• Palm oil
• Coconut oil
• Ghee
• Lard
• Butter
• Vegetable ghee
• Hard margarine

9. Green Tea

Numerous studies have linked green tea to various health advantages, ranging from greater fat-burning to enhanced insulin sensitivity.

It also has a high concentration of polyphenols and catechins, which can work as antioxidants to minimize cell damage, decrease inflammation, and maintain the health of your cardiovascular system.

10. Garlic

Garlic’s significant medicinal benefits have been validated in recent studies, indicating that it can assist enhance heart health.

Allicin, a chemical found in garlic, offers a wide range of medicinal properties. The best way to eat garlic is raw, crushed, and left to rest for several minutes before cooking for allicin to take its healing form.

11. Dark Chocolate

Cardiac Diet Plan Food List – Dark Chocolate

Flavonoids, found in dark chocolate, are a source of antioxidants and help lower the risk of coronary heart disease and calcified plaque in the arteries.

To reap the health advantages of dark chocolate, choose a high-quality product with a cocoa level of at least 70% and limit your consumption.

Final Thoughts

The relationship between nutrition and heart disease is becoming more and more compelling as research uncovers.

When it comes to heart health, your diet can have an impact on practically every element of it, from hypertension and inflammation to total cholesterol and triglycerides.

Including these heart-healthy items as part of a nutritious, well-balanced cardiovascular diet can promote a healthier heart and reduce your chance of developing cardiovascular disease.

Cardiac Diet Plan Food List in PDF

See Also

Low Sodium Cardiac Diet Plan

3 Day Cardiac Diet Plan

Cardiac Diabetic Diet Plan

How Much Sodium Can You Have On a Cardiac Diet

Low Sodium Fast Foods

Optavia Diet Food List

Vegetarian Protein Sources

Simple 1200 Calorie Diet PDF

Antioxidant Rich Diet Foods