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3 Days of Eating for Cardiovascular Disease

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Cardiovascular disease may be the leading cause of death in the U.S., but you can take steps to improve your heart health and overall wellness. A diet rich in the right foods and nutrients can help you potentially lower your risk for cardiovascular disease and counteract the risk factors that can lead to its development. And if you’re already living with these risk factors, pairing heart-healthy meals with your doctor’s recommendations for a healthy lifestyle and any necessary medications can make a significant difference.

You can learn more about eating clean for your heart health, whether you’re looking for good-for-you seasonings, the link between sleep and your risk for cardiovascular disease or even more reasons to eat leafy greens. Nutrition can play a key role in keeping your heart in its best possible shape both now and for the future.

Whether you’re working towards better overall heart health, hoping to lower your risk for cardiovascular disease, or currently live with CVD, try this 3-day meal plan to eat clean and care for your heart.

Breakfast Lunch Snack Dinner Daily Totals
Day 1
  • 1 serving Green Coconut Smoothie Bowl
  • 8 oz coffee or green/herbal tea
  • 12 oz water
  • 1 serving One-Pan Vegetable Frittata with Goat Cheese (save leftovers)
  • 20 oz water
  • 1 Blueberry Apricot Breakfast Bar
  • 20 oz water
  • 1 serving Citrus Poached Salmon with Herb Sauce (save leftovers)
  • 1 serving Mexican Kale & Bean Salad (save leftovers)
  • 20 oz water
  • 2 cups Herbed Parmesan Popcorn with Brazil Nuts
  • Calories: 1,685 Total Fat: 86 g Sat. Fat: 22 g Cholesterol: 471 g Sodium: 1,251 mg Carbs: 150 g Fiber: 37 g Sugar: 53 g Protein: 92 g
    Day 2
  • 1 serving One-Pan Vegetable Frittata with Goat Cheese (leftovers)
  • 8 oz coffee or green/herbal tea
  • 12 oz water
  • 1 serving Citrus Poached Salmon with Herb Sauce (leftovers)
  • 1 serving Mexican Kale & Bean Salad (leftovers)
  • 20 oz water
  • 1 Blueberry Apricot Breakfast Bar (leftovers)
  • 20 oz water
  • 1 serving Middle Eastern Chicken & Rice Salad with Tahini Dill Dressing (save leftovers)
  • 20 oz water
  • 2 cups Herbed Parmesan Popcorn with Brazil Nuts
  • Calories: 1,670 Total Fat: 86 g Sat. Fat: 22 g Cholesterol: 502 g Sodium: 1,803 mg Carbs: 132 g Fiber: 30 g Sugar: 47 g Protein: 99 g
    Day 3
  • 1 serving One-Pan Vegetable Frittata with Goat Cheese (leftovers)
  • 8 oz coffee or green/herbal tea
  • 12 oz water
  • 1 serving Middle Eastern Chicken & Rice Salad with Tahini Dill Dressing (leftovers)
  • 20 oz water
  • 1 Blueberry Apricot Breakfast Bar (leftovers)
  • 20 oz water
  • 1 serving Chickpea-Crust Flatbread with Cashew Basil Sauce
  • 20 oz water
  • 2 cups Herbed Parmesan Popcorn with Brazil Nuts
  • Calories: 1,755 Total Fat: 90 g Sat. Fat: 23 g Cholesterol: 422 g Sodium: 2,020 mg Carbs: 168 g Fiber: 36 g Sugar: 54 g Protein: 82 g