Diet for a healthy heart and weight loss: menu, products, doctor’s advice


02 Novem­ber 2020, 11:20

This food sys­tem is called the DASH diet. It was invent­ed by doc­tors to com­bat hyper­ten­sion and ath­er­o­scle­ro­sis. But it turned out that the pos­si­bil­i­ties of a diet for the heart are even wider.

diet for the heart photo

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The devel­op­ers of the DASH diet — doc­tors from the Nation­al Insti­tute of Heart, Lung and Cir­cu­la­tion (USA) — soon noticed that the new diet for the heart not only reduced the risk of heart and vas­cu­lar dis­ease, but also helped to lose weight. So the heart diet is quite suit­able for any­one who wants to lose weight. Excess weight will go away slow­ly, but the lost kilo­grams will not come back. The DASH diet is well bal­anced, so it can be fol­lowed for a long time.

What is the essence of the diet for the heart

A min­i­mum of salt (no more than 1 tsp per day) and ani­mal fats, a max­i­mum of veg­eta­bles and fruits. Canned food, sausages, semi-fin­ished prod­ucts and fast food are banned. Dish­es are rec­om­mend­ed to be steamed, boiled or baked. Frac­tion­al diet — 5–6 times a day. That’s 3 main meals plus 2–3 snacks. A nice bonus: the diet for the heart does not impose a com­plete taboo on alco­hol and sweets. From time to time, you can afford 150 ml of dry wine and dessert.

Menu for the heart for the day

menu for the heart - photo

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Break­fast: a por­tion of oat­meal with fruits or berries, a glass of green tea with­out sug­ar, one orange.

Din­ner: a plate of veg­etable soup, grilled chick­en breast (80 g) with broc­coli, 2 slices of grain bread, juice.

Din­ner: fish fil­let sprin­kled with lemon juice (100 g), ½ cup brown rice, a glass of kefir.

Nutrition plan for the heart

The calo­rie con­tent of the diet is about 2000 kcal per day. The meal plan includes 8 main food groups.

Whole grains — up to 7 serv­ings per day. One serv­ing is one slice of bread (from whole­meal flour or with bran), 30 g of dry cere­als or about half a glass of ready-made por­ridge. Some­times pas­ta is allowed, but only from durum flour.

Veg­eta­bles and fruits — up to 8–10 serv­ings per day.

nutrition for the heart - photo

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Espe­cial­ly good for the heart are toma­toes, car­rots, beets, pump­kins, zuc­chi­ni, all types of cab­bage, includ­ing broc­coli, green beans, spinach, apples, oranges. A serv­ing is one fresh fruit or veg­etable, a cup of leafy veg­eta­bles (100–150 g) or sal­ad, 5–6 soaked dried fruits, 0.5 cups of juice, 150 ml of veg­etable soup.

Low fat dairy prod­ucts — up to 2–3 serv­ings per day. A serv­ing cor­re­sponds to a glass of kefir, cur­dled milk, fer­ment­ed baked milk or yogurt, 50 g of hard cheese.

Oil and oth­er fats — up to 30 g per day. This is, for exam­ple, 1 tbsp. l. veg­etable oil.

Nuts, seeds, legumes — 4–5 times a week. But not more than 30 g at a time.

heart nuts - photo

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Lean meat, includ­ing chick­en or fish — 1–2 serv­ings per day for 100 g.

Sweets — up to 5 serv­ings per week. Per serv­ing is 1 tbsp. l. jam or hon­ey, 1 marsh­mal­low or 100 g of jel­ly.

By fol­low­ing a diet for the heart, you can reduce the risk of heart and vas­cu­lar dis­eases, as well as effec­tive­ly reduce weight with­out harm to health.

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