YOUR

HEART-HEALTHY
EATING GUIDE

Contents
2

12

15

17

24

Why Eat Healthier?

The Basics of Heart-Healthy Eating

Getting on Track

Putting It Together

Making It Happen

7-Day Menu Planner

Recipes

Why Eat Healthier?

Normal artery

Progression
of damage
in arteries

Atherosclerotic
plaques
When excess cholesterol is
in your blood, cholesterolcontaining fatty deposits
can accumulate in your
arteries a process called
atherosclerosis. As these
deposits build up, blood
flow is reduced, putting you
at risk of a heart attack or
stroke.

Heart disease is the leading cause of death in the

United States and a major cause of disability.
Fortunately, theres a lot you can do to prevent it.

Sometimes you may hear the term cardiovascular
disease. This is actually a group of diseases that
affect your heart and blood vessels, such as coronary
artery disease.
Coronary artery disease occurs when the
arteries to your heart become narrowed by cholesterol-containing fatty deposits. A heart attack results
when one of these arteries becomes blocked by a
blood clot, for example cutting off the supply of
oxygen and nutrients to your heart. Stroke occurs
when the blood supply to your brain is disrupted by
a blockage or a rupture in the arteries.
Major risk factors for cardiovascular disease
include:
Smoking
Increasing age
Obesity
High cholesterol levels
High blood pressure Diabetes
Family history
Physical inactivity
of heart disease
Gender*
You cant turn back the clock or change your
family tree. But you do have a role in managing
your weight, diet, activity level, blood pressure,
cholesterol levels and conditions such as diabetes.
To help manage these risk factors, make a
commitment to a lifestyle that emphasizes hearthealthy eating.
*Note: Although men have more heart attacks than premenopausal women do, womens risk of heart disease rises as they
approach menopause and keeps rising as they age.

Mayo Clinic Health Solutions

The Basics of
Heart-Healthy Eating
You have the power to reduce your risk of heart
disease eating healthy foods and being physically
active are two of the most important steps that you
can take.
With todays hectic lifestyles, heart-healthy
eating may seem like an admirable yet unrealistic
goal. You dont have time to shop for special foods
or spend hours preparing meals. And you dont
want to give up the pleasure of eating flavorful food.
The good news is that you dont have to.
Heart-healthy eating is all about eating well, even
when time is short. And it may be easier than you
think. At its simplest, heart-healthy eating is about
eating more of some foods and less of others.
In this booklet, youll find the basics of healthy
eating which foods to choose and which to limit.
Then you can get started with a seven-day menu
planner on page 17 that includes everyday foods
and recipes for dinner entrees that take 30 minutes
or less to make.
Soon, heart-healthy eating will become a habit.
And once you notice how good you feel, itll be a
habit you wont want to break.

Your Heart-Healthy Eating Guide

Choose healthy foods

Foods rich
in antioxidants
Its better to get antioxidants vitamins C, E and
carotenoids from foods
than from supplements.
Vitamin C
Good sources of vitamin
C include green and red
peppers, collard greens,
broccoli, spinach, tomatoes,
potatoes, strawberries,
oranges, grapefruit and
other citrus fruits.
Vitamin E
Rich sources include
almonds, sunflower seeds
and wheat germ. Vegetable
oils also provide vitamin E.
Carotenoids
Beta carotene* is the bestknown carotenoid but isnt
the only one. Studies suggest that several carotenoids
provided by a variety of fruits
and vegetables reduce the
risk of heart disease. For
example, tomatoes especially cooked tomatoes
are loaded with a carotenoid
called lycopene. Youll find
carotenoids in deep yellow,
orange, dark green, and red
vegetables and fruits.
*Note: Avoid beta carotene
and vitamin E supplements.
Studies show that these supplements offer no protection
against heart disease, and
beta carotene supplements
may increase the risk of lung
cancer among smokers and
former smokers.

Many foods contain substances that may reduce

your risk of heart disease. So eat lots of vegetables,
fruits, whole grains and fish with omega-3 fatty
acids. Heres why.
Antioxidants. Antioxidants in foods may help
prevent cholesterol from damaging the linings of
your arteries. Antioxidants include vitamins C and
E and the carotenoids. (Carotenoids are substances
that make certain fruits and vegetables yellow,
orange or red.) Antioxidants are found mainly in
fruits and vegetables (see at left). Its better to get
antioxidants from foods than from supplements.
Studies indicate that taking beta carotene or vitamin
E in supplement form can be risky.
Phytochemicals. Phytochemicals, also called
phytonutrients, are compounds found only in plants
and plant-based foods, such as whole grains, fruits
and vegetables. These substances may help prevent
chronic diseases such as heart disease, cancer and
diabetes.
Dietary fiber. Soluble fiber is found in oats,
dried beans, apples, citrus fruits, carrots and barley.
Eating more soluble fiber may help lower your
cholesterol. Insoluble fiber is found mainly in whole
grains and vegetables. It may help prevent constipation and may reduce your risk of colon cancer.
Omega-3 fatty acids. Studies indicate that
eating at least two servings a week of fish rich in
omega-3 fats can help reduce your risk of heart
disease, if eaten as part of a low-fat diet. Youll find
omega-3s in certain fish such as herring, salmon,
sardines, bluefish, trout and albacore tuna and
in flaxseed, walnuts, canola oil and soybeans. See
[Link]/mercury/[Link] for advisories on
mercury levels in fish.
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Mayo Clinic Health Solutions

Limit certain foods

Fats: Where youll find

the good and the bad
Monounsaturated fat (good
fat) is found in olive, canola
and peanut oils, as well as
avocados and most nuts.
Polyunsaturated fat (good
fat) is found in safflower,
corn, sunflower, soy, sesame
and cottonseed oils.
Saturated fat (bad fat) is
found in animal foods, such
as meats, poultry, lard, egg
yolks, whole-fat dairy products (including butter and
cheese); cocoa butter; tropical oils, such as coconut and
palm; many crackers, baked
goods, and other packaged
foods.
Trans fat (bad fat) is
found in stick margarine;
animal and vegetable shortenings, often used in making
cookies, muffins, pastry
and other baked goods; and
many crackers, candies,
commercially prepared snack
foods and fried foods such
as french fries.

Choose foods that are low in saturated and trans

fats, cholesterol and sodium. Many low-fat foods are
high in calories, so choose carefully.
1. Fat. Some fats are heart healthy and some are
bad for your health, but all fats are high in calories
9 calories per gram.
Monounsaturated fat helps lower total and lowdensity lipoprotein (LDL, or bad) cholesterol and
helps reduce risk of heart disease when used in
moderation in place of saturated and trans fats.
Polyunsaturated fat helps lower total and bad
cholesterol and helps reduce risk of heart disease,
although monounsaturated fat is the best choice.
Saturated fat raises total and bad cholesterol.
High cholesterol can lead to a buildup of plaques in
your arteries, increasing your risk of heart disease,
a heart attack and stroke.
Trans fat, also called hydrogenated or partially
hydrogenated vegetable oil, raises bad cholesterol and
lowers high-density lipoprotein (HDL, or good)
cholesterol, increasing your risk of heart disease,
a heart attack and stroke.
2. Cholesterol. Eating too many cholesterolrich foods raises your blood cholesterol. All animal
foods, such as meat and dairy products, have cholesterol, so eat smaller amounts of lean protein and
choose fat-free or low-fat dairy (see page 10 for tips).
3. Sodium. Too much sodium can contribute
to high blood pressure. If youre healthy, keep your
sodium intake under 2,300 milligrams (mg) a day.
If you have high blood pressure, are over 50, are
African-American or have a chronic condition such
as diabetes, aim for less than 1,500 mg a day. Many
foods contain sodium naturally. And manufacturers
addsodium to manypackaged and canned foods.
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Your Heart-Healthy Eating Guide

Dont eat a lot of foods processed with added sodium, and avoid using the saltshaker in cooking and
at the table.

Learn about servings

How do you ensure that youre getting the right mix
of foods for heart health?
Use the Mayo Clinic Healthy Weight Pyramid to
help you get and stay on track. The pyramid divides
foods into groups and recommends a daily number
of servings from each group.
Fruits and vegetables form the foundation
theyre rich in substances that can help reduce your
risk of heart disease. Theyre also packed with
nutrition but low in calories for their bulk, so they
fill you up.
Following the pyramids serving recommendations can help you minimize foods high in saturated
and trans fats, cholesterol and sodium.

Mayo Clinic Healthy Weight Pyramid

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Mayo Clinic Health Solutions

Daily serving recommendations

for different calorie levels
Food group

Starting calorie goals

1,200

1,400

1,600

4 or more

4 or more

5 or more

3 or more

4 or more

5 or more

Carbohydrates

Fats

Sweets

Up to 75 calories a day

Vegetables*
Fruits*

Protein/Dairy

1,800

2,000

* The recommended servings for fruits and vegetables are minimums.

The recommended servings for carbohydrates, protein/dairy, fats and

sweets are maximums.

Sizing up a serving

Eggs and heart health

Type of food

About the size of:

Vegetables (25 calories/serving)

1 cup cut-up vegetables
2 cups raw, leafy greens

1 baseball
2 baseballs

Fruits (60 calories/serving)

1 small apple or medium orange
cup cut-up fresh fruit

Eggs are a nutrient-rich

food, but each egg yolk has
about 210 milligrams (mg) of
cholesterol. If you occasionally eat an egg, limit or avoid
other high-cholesterol foods,
such as meat and cheese,
that day.
If youre healthy, dont eat
more than 300 mg of cholesterol a day. If you have heart
disease, diabetes or high
LDL (bad) cholesterol, limit
your intake to less than 200
mg a day. Many cholesterolfree egg substitutes are
available, and many recipes
suggest using egg whites
instead of whole eggs.

Carbohydrates (70 calories/serving)

cup whole-grain cooked pasta
or cereal
1 slice whole-grain bread
small whole-grain bagel

Tennis ball

Hockey puck

Protein/Dairy (110 calories/serving)

2 ounces chicken or 3 ounces fish
2 ounces lean beef
2 ounces low-fat hard cheese

Deck of cards
deck of cards
4 dice

Fats (45 calories/serving)

1 teaspoons peanut butter
1 teaspoon trans fat-free margarine

2 dice
1 die

Your Heart-Healthy Eating Guide

How to read the nutrition label

Keep these simple tips in mind:

Check the serving information

What is the serving size?
How many servings are in the container?

Check the calories in one serving

Check the % Daily Value*
Limit total fat, saturated fat, trans fat, cholesterol,
sodium and sugars
Get enough of dietary fiber, vitamins and minerals
*Percent Daily Value (DV): For example, the recommended goal for
dietary fiber is 25 grams, so 3 grams would be 12% DV.

Nutrition Facts
Serving Size cup (98 g)
Servings Per Container 4
Amount Per Serving

Calories 160

Calories from Fat 25

% Daily Value*

Total Fat 2.5 g

4%
8%

Saturated Fat 1.5 g

Trans Fat 0 g
Cholesterol 30 mg

11%

Sodium 60 mg

2%

Total Carbohydrate 26 mg

9%
0%

Dietary Fiber 0 g
Sugars 18 g
Protein 8 g
Vitamin A 2%

Vitamin C 0%

Calcium 20%

Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet.

Your Daily Values may be higher or lower depending on your
calorie needs:
Calories
2,000
2,500
Total Fat
Less than
65 g
80 g
Saturated Fat
Less than
20 g
25 g
Cholesterol
Less than
300 mg
300 mg
Sodium
Less than
2,400 mg
2,400 mg
Total Carbohydrate
300 g
375 g
Dietary Fiber
25 g
30 g
Adapted from Food and Drug Administration, 2004

Mayo Clinic Health Solutions

Getting on Track
Heart-healthy eating can fit into any lifestyle
no matter how hectic or hurried it may be. However,
when youre still learning to make heart-smart food
choices, balancing heart-healthy eating with your
other responsibilities may require an adjustment
until it becomes a habit.

The following tips can help you incorporate
a variety of foods into your meals and choose the
heart-healthiest options from each food group.

1.

Eat more
fruits and
vegetables.

Fruits and vegetables are your allies in the battle

against heart disease. Theyre rich in antioxidants
and phytochemicals. In addition, theyre low in
calories and contain no fat or sodium. Aim for one
fruit at each meal and two vegetables for lunch and
for supper.
Raw vegetables and fruit also make great
snacks. Keep carrots, cauliflower and broccoli ready
to eat in your refrigerator. Keep apples, bananas,
grapes or peaches in a bowl in your kitchen. When
the urge for something sweet strikes, theyll be close
at hand.
Choose: Fresh or frozen fruits and vegetables,
particularly those rich in antioxidants (see Foods
rich in antioxidants, page 4), and low-sodium
canned vegetables.
Limit or avoid: Coconut, creamy sauces, fried
and breaded vegetables, and canned fruit packed
in heavy syrup. Limit intake of fruit juice to about
4 ounces a day because juice is high in calories and
doesnt provide all the benefits, such as fiber, of
whole fruit.

Your Heart-Healthy Eating Guide

2.

3.
4.

Go with
whole grains.

Grains cereals, breads, rice and pasta are

naturally low in fat and calories and rich in vitamins
and minerals. Whole-grain foods are better sources
of both soluble and insoluble fiber and some nutrients, such as vitamin E and folate. Oats are a good
source of soluble fiber.
However, be careful about which grains you
select. Croissants, sweet breads and even some
crackers are high in fat. Fat-laden cream sauces are
often added to pasta, and bread may be topped with
mayonnaise, butter or margarine.
Choose: Fortified whole-wheat flour, wholegrain breads, high-fiber cereals, brown rice and
whole-grain pasta. Look for breads and cereals that
provide at least 3 grams of fiber per serving.
Limit or avoid: Muffins, frozen waffles, corn
bread, doughnuts, quick breads, granola bars, cakes,
pies, egg noodles, buttered popcorn, high-fat snack
crackers and chips.

Choose
fat-free and
low-fat dairy
products.

Dairy foods provide essential calcium and protein,

but they also can be high in saturated fat and
cholesterol.
Choose: Fat-free or low-fat (1 percent) milk, fatfree yogurt, fat-free or low-fat cheeses, and fat-free
or low-fat sour cream and cream cheese.
Limit or avoid: Reduced-fat (2 percent) and
whole milk, cottage cheese thats 4 percent fat, and
cheese and other products made from whole milk.

Get your
protein from
a variety of
heart-healthy
foods.

Your body uses protein to make and maintain tissues, such as muscles and organs. However, most
Americans eat far more protein than they need. And
unfortunately, a high-protein diet is often high in fat
and cholesterol.

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Mayo Clinic Health Solutions

Legumes:
A great-tasting
alternative to meat
Legumes are a high-protein,
low-fat alternative to meat.
They have the added
advantage of containing no
cholesterol. Legumes are
also rich in fiber.
Legumes include dried
peas, lentils and beans.
Choose from butter beans,
kidney beans, black beans,
lima beans, pinto beans,
navy beans, soybeans, tofu,
baked beans (meatless),
black-eyed peas, garbanzos,
lentils and split peas.

5.

Use fats and

oils sparingly.

Cholesterol-lowering
spreads
Regular use of spreads
made from plant stanol or
sterol esters (Benecol or
Promise active) can help
lower cholesterol. To be
effective, use as directed,
as part of a diet low in saturated fat and cholesterol.
But keep in mind that these
spreads may be high in calories. Talk with your doctor.

You can get protein from a variety of sources.

Legumes, poultry, seafood, nuts and seeds, lean
meat, and low-fat or fat-free dairy products are your
richest sources of protein. Grains and vegetables
supply smaller but ample amounts. Even if you
dont eat any meat, you can easily get enough protein if you eat a variety of foods that provide enough
calories to maintain a healthy weight. Try planning
your meals around whole grains, vegetables and
legumes instead of making meat the centerpiece.
Choose: Only 2 or 3 ounces of fish or skinless
poultry at a meal, or a meatless meal. Legumes are
an excellent source of protein. Use egg whites and
egg substitutes in recipes that call for whole eggs.
Limit or avoid: Organ meats, egg yolks, fatty
and marbled meats, spare ribs, cold cuts, frankfurters, sausage, bacon, fried meats and canned meats.
Limit the amount of animal foods you eat because
they contain saturated fat and cholesterol.
The best way to cut fat intake is to reduce the amount
of pure fat (butter, margarine and vegetable oils) you
add to food during cooking or serving. When you do
use fat, choose oils high in monounsaturated fat.
Choose: Olive and canola oils and products
made from them. Choose margarine that has liquid
oil as its main ingredient and no trans fat. The term
hydrogenated or partially hydrogenated vegetable oil on
the ingredient label indicates trans fat. Avocados
and olives are excellent sources of monounsaturated
fat, but eat them in moderation because theyre high
in calories, and olives are high in sodium.
Limit or avoid: Butter, lard, bacon, gravy and
cream sauces, hydrogenated margarine and shortening, cocoa butter (found in chocolate), coconut oil,
palm oil and palm kernel oil.

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Your Heart-Healthy Eating Guide

Putting It Together

All the best intentions and plans for healthy eating

can be defeated if you cook with high-fat methods.
And without planning your grocery trips, you may
fall back into your old eating habits or stock up on
impulse buys. In addition, when you eat out, large
portions, unfamiliar menus and tempting desserts
may discourage you from your commitment to
healthy eating.
So, use the following strategies to make hearthealthy eating a permanent part of your life.

Use low-fat
cooking
methods.

One of the most important changes you can make in

your kitchen is learning to prepare food with little or
no oils. Its not difficult, but it may involve rethinking your approach to cooking.
Once you get used to these low-fat cooking
techniques, itll become second nature:
Instead of frying, prepare food by baking,
broiling, roasting, grilling, steaming or
poaching. Let fat drip away during cooking
and drain fat afterward.
Buy nonstick cookware and a steamer basket
so that you can cook foods without adding fat.
Eliminate ingredients used mainly by habit or
for appearance. Potatoes, for example, dont
need gravy. Or try a sweet potato instead.
Keep on hand an array of fat-free flavor
enhancers, such as broth, herbs and spices,
onions, or flavored vinegars.
Use low-fat or fat-free cream cheese, sour
cream or cheese instead of higher fat products.
Use low-fat or fat-free creamed soups in
casseroles. Choose soups low in sodium.

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Mayo Clinic Health Solutions

Replace half the fat or oil in baked goods

with an equal amount of applesauce, mashed
banana or a special baking product designed
to replace fat.
Cut back on the amount of meat, poultry and
seafood in casseroles and stews and add more
vegetables, brown rice or whole-grain pasta.
Trim the fat from any meat or poultry. Dont
eat the skin on poultry.

Develop
supermarket
strategies.

With a little planning, your supermarket trip can

stay focused on foods and ingredients that fit into a
heart-healthy lifestyle. Here are some tips:
Plan a weeks worth of menus and make a list
of the ingredients you need. Then stick to it.
Read food labels. Compare products. Choose
ones that are lower in fat, sodium and calories.
Focus on fresh foods. Theyre generally
healthier than packaged or canned foods and
you can control what ingredients are added.
Buy pre-cut vegetables and bagged salad if
you need to fix something quick and easy.
Avoid shopping when youre hungry.
Impulse buys often are high-fat, high-calorie
snack foods.

Make hearthealthy
choices when
dining out.

Eating out a lot can lead to weight gain. Thats why

its especially important that you know how to fit
restaurant dining into a heart-healthy eating plan.
Keep these key points in mind:
Choose your restaurant carefully. Find out
ahead of time if a restaurant offers healthy
choices on its menu.
Keep hunger under control. To avoid overeating, dont skip a meal on the day youre
going out to eat.

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Your Heart-Healthy Eating Guide

 Avoid high-fat appetizers. Although tempting,

many contain large amounts of saturated fat.
Look for heart-healthy choices on the menu.
Choose entrees that minimize fat and meat
while emphasizing vegetables and grains.
Speak up. Ask your server to clarify unfamiliar terms or explain how a dish is prepared.
Request smaller portions, substitutions and
healthy-cooking methods. Ask for sauces and
salad dressings on the side. Request fruit for
dessert, even if its not on the menu.
Watch your serving size. Most restaurants
serve oversized portions. To cut down on
portions, request a carryout container when
the food is served, split your meal with a companion, or request an appetizer-sized portion.

Eat more and lose weight

Feeling full is determined by the volume and weight of
food not by the number of calories. If you choose food
with low energy density few calories for their bulk you
can eat more volume but consume fewer calories because
of two key factors:
Water. Most vegetables and fruits contain a lot of water,
which provides volume and weight but few calories. Half
of a large grapefruit, for example, is about 90 percent
water with just 50 calories.
Fiber. The high-fiber content in foods such as vegetables,
fruits and whole grains provides bulk to your diet, so you
feel full sooner. Fiber also takes longer to digest, making
you feel full longer.
Most high-fat foods, desserts, candies and processed
foods are high in energy density so a small volume has
a lot of calories. Choose your foods wisely. Then you can
eat more volume but fewer calories.

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Mayo Clinic Health Solutions

Making It Happen
Making a commitment to your hearts health
involves more than healthy eating.

Include physical activity

Stay physically active. If youre regularly active,
your overall risk of a heart attack is much lower
than that of people who are physically inactive
(sedentary) and out of shape. Regular exercise can:
Increase your hearts ability to pump blood
Reduce atherosclerosis the buildup of
plaques inside your arteries
Reduce cholesterol
Lower blood pressure slightly
Reduce the risk of diabetes
If youre a man over 45 or a woman over 55,
are overweight, have any heart disease risk factors
(listed on page 2) or other disease, ask your doctor
for exercise recommendations.

How much do you need?

Experts recommend aerobic activity at least three
days a week. The total weekly amount should be:
At least two hours and 30 minutes (150 minutes) of aerobic activity at a moderate level
Or one hour and 15 minutes (75 minutes) at a
vigorous level
Or, a mix of moderate and vigorous activity
And muscle-strengthening activity (such as
push-ups, modified push-ups or using resistance bands) of all major muscle groups on
two or more days a week
To lose weight, you may need 200 to 300 minutes of aerobic activity a week.

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Your Heart-Healthy Eating Guide

How intense is your activity?

Moderate activity

Vigorous activity

Ballroom and line dancing

Aerobic dance

Biking on level ground or with few hills

Biking faster than 10 mph

Canoeing

Fast dancing

General gardening (raking, trimming shrubs)

Heavy gardening (digging, hoeing)

Sports where you catch and throw

Sports with a lot of running

Tennis, doubles

Tennis, singles

Walking briskly

Racewalking, jogging, running

Water aerobics

Swimming fast or doing laps

Source: Physical Activity Guidelines for Americans, 2008

If youre just starting, begin slowly with an

activity you can do for about 10 minutes without becoming tired. Then gradually increase duration and
intensity as your fitness improves. Include exercises
that maintain or improve balance.
Remember, being inactive (sedentary) is a major
health risk some activity is better than none.

Getting started with healthy eating

You know which foods to choose and which ones to
limit. Youre ready to make a commitment to heart
health. Now its time to put your plans into action.
Its easy to get started. In the next section, youll
find a weeks worth of heart-healthy menus. The
plan includes breakfast, lunch and dinner, with
seven recipes designed for your heart health and
convenience.
When you follow the plan, youll enjoy a variety
of foods, flavors and textures. Soon youll find that
heart-healthy eating is all about eating well.

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Mayo Clinic Health Solutions

Day 1

7-Day Menu Planner

Breakfast

4 ounces orange juice

1 small whole-grain bagel (3-inch diameter)
1 teaspoon trans fat-free margarine
cup mixed fruit
8 ounces fat-free milk

Lunch

8 ounces fat-free, sugar-free yogurt

1 cup raw baby carrots
tablespoon peanut butter on 2 triple-rye crackers
1 small apple
Green tea

Snack

8 ounces low-sodium vegetable or tomato juice

Dinner

Tuna Salad Sandwich (see recipe on page 24)

1 cup sliced melon
2 cups mixed green salad
Dressing: 1 teaspoon extra-virgin olive oil mixed
with 2 teaspoons balsamic vinegar
8 ounces fat-free milk

Snack

1 medium orange
14 whole almonds, unsalted
Note: Healthy adults need less than 2,300 mg of sodium a day. If you have
high blood pressure, are over 50, are African-American or have a chronic
condition such as diabetes, aim for less than 1,500 mg a day. Four days of this
7-Day Menu Planner are under 1,500 mg of sodium: pages 17, 18, 21 and 23.
Food Servings

Nutrition Analysis

Fruits............................... 5

Calories 1,450

Vegetables........................ 5

Fat 36 g (saturated fat 7 g)

Carbohydrates................... 6

Cholesterol 47 mg

Protein/dairy..................... 4

Sodium 1,487 mg

Fats..................................6

Fiber 29 g

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Your Heart-Healthy Eating Guide

Day 2

Breakfast

2 slices whole-wheat toast

2 teaspoons trans fat-free margarine
grapefruit
4 ounces orange juice

Lunch

Tuna salad

Mix 1 serving of tuna salad (left over from

previous day) with 1 cup grapes. Place on

2 cups mixed green salad. Garnish with

8 cherry tomatoes.
6 low-sodium whole-wheat crackers
8 ounces fat-free milk

Snack

1 cup raw baby carrots

Dinner

Mediterranean-Style Grilled Salmon (see recipe

on page 25)

cup steamed broccoli

3 baby red potatoes
1 teaspoon trans fat-free margarine
1 slice (1 ounce) angel food cake with

1 cup raspberries
8 ounces fat-free milk

Snack

1 small apple

Food Servings

Nutrition Analysis

Fruits............................... 5

Calories 1,560

Vegetables........................ 4

Fat 36 g (saturated fat 6 g)

Carbohydrates................... 4

Cholesterol 119 mg

Protein/dairy..................... 5

Sodium 1,183 mg

Fats..................................4

Fiber 36 g

Sweets............................. 1
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Mayo Clinic Health Solutions

Day 3

Breakfast

1 cup oatmeal
1 small banana
8 ounces fat-free milk
4 ounces orange juice

Lunch

cup 1% fat (or fat-free) cottage cheese

cup peach halves
1 slice whole-wheat toast
1 teaspoon trans fat-free margarine
1 medium orange
1 cup broccoli and cauliflower, raw
Sparkling water
23

Dinner

Grilled Turkey Burger (see recipe on page 26)

cup green beans
2 cups mixed green salad
2 tablespoons fat-free salad dressing
1 small apple
8 ounces fat-free milk

Snack

8 ounces fat-free milk

1 whole graham cracker (2 squares) with

tablespoon peanut butter

Food Servings

Nutrition Analysis

Fruits............................... 5

Calories 1,420

Vegetables........................ 6

Fat 25 g (saturated fat 7 g)

Carbohydrates................... 6

Cholesterol 110 mg

Protein/dairy..................... 5

Sodium 2,254 mg

Fats..................................2

Fiber 22 g

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Your Heart-Healthy Eating Guide

Day 4

Breakfast

1 small oat-bran bagel (3-inch diameter)

3 tablespoons fat-free cream cheese
8 ounces fat-free milk
1 large banana

Lunch

Turkey sandwich

2 slices whole-wheat bread

3 ounces fresh roasted turkey breast

1 slice tomato

1 lettuce leaf

1 teaspoon Dijon mustard
1 cups fresh strawberries
1 cup sliced raw carrots and celery sticks
8 ounces fat-free milk

Snack

8 ounces low-sodium vegetable juice

Dinner

Simple Pizza (see recipe on page 27)

2 cups mixed green salad
Dressing: 2 teaspoons extra-virgin olive oil mixed

with 1 tablespoon balsamic vinegar
8 ounces fat-free milk
1 small apple

Snack

1 small pear (fresh) or cup pears (canned in

juice, drained)

Food Servings

Nutrition Analysis

Fruits............................... 5

Calories 1,688

Vegetables........................ 6

Fat 27 g (saturated fat 8 g)

Carbohydrates................... 6

Cholesterol 108 mg

Protein/dairy..................... 5

Sodium 2,226 mg

Fats..................................3

Fiber 39 g

20

Mayo Clinic Health Solutions

Day 5

Breakfast

1 cinnamon-raisin English muffin

2 teaspoons trans fat-free margarine
8 ounces fat-free milk
grapefruit

Lunch

1 cup whole-wheat pasta (about 1 ounce dry)

Top cooked pasta with combination of 1 cup

chopped tomato, 1 or 2 garlic cloves, and

to 1 teaspoon dried basil (or 1 to 2

tablespoons fresh basil).
1 whole-grain hard roll
1 teaspoon trans fat-free margarine
1 cup raw baby carrots
1 cup sliced cucumbers, sprinkled with vinegar or

cracked black pepper (or both)
8 ounces fat-free milk

Dinner

Herb-Crusted Baked Cod (see recipe on page 28)

Salad: 2 cups mixed greens, 2 tablespoons no-salt

Italian dressing, cup plain croutons
1 cups fresh strawberries sprinkled with

powdered sugar
8 ounces fat-free milk

Snack

1 fruit smoothie

Blend together 4 ounces orange juice,

banana and 2 ounces fat-free milk.

Food Servings

Nutrition Analysis

Fruits............................... 4

Calories 1,398

Vegetables........................ 4

Fat 27 g (saturated fat 5 g)

Carbohydrates................... 7

Cholesterol 84 mg

Protein/dairy..................... 4

Sodium 1,054 mg

Fats..................................5

Fiber 25 g

21

Your Heart-Healthy Eating Guide

Day 6

Breakfast

Cinnamon French Toast (see recipe on page 30)

4 ounces orange juice
8 ounces fat-free milk

Lunch
1 whole-wheat pita stuffed with:

1 cup shredded lettuce

cup sliced tomato

cup sliced cucumber

cup reduced-fat feta cheese

2 tablespoons fat-free ranch dressing
1 kiwi
8 ounces fat-free milk

Dinner

Oriental Chicken (see recipe on page 29)

23 cup cooked brown rice

with 1 tablespoon chopped dried apricots
1 cup steamed broccoli mixed with cup

steamed carrots
4 ounces white wine

Snack

1 whole graham cracker (2 squares)

cup fat-free frozen yogurt
cup blueberries

Food Servings

Nutrition Analysis

Fruits............................... 4

Calories 1,478

Vegetables........................ 4

Fat 17 g (saturated fat 6 g)

Carbohydrates................... 8

Cholesterol 105 mg

Protein/dairy..................... 6

Sodium 2,112 mg

Fats..................................1

Fiber 18 g

Sweets............................. 1
22

Mayo Clinic Health Solutions

Day 7

Breakfast

Omelet

cup egg substitute

cup green or red peppers

cup sliced mushrooms
1 slice whole-wheat toast
1 tablespoons low-sugar fruit spread
4 ounces orange juice

Lunch

Chicken salad in cantaloupe shell

To make chicken salad, use chicken breast from

previous night and chop to make cup. Mix

with 2 tablespoons plain, fat-free mayonnaise

and add cup chopped celery and table-

spoon chopped onion. Add 1 cup diced canta-

loupe. Mix well and scoop into melon shell.
6 low-sodium whole-wheat crackers
8 ounces iced tea

Dinner

Pasta With Marinara Sauce and Grilled Vegetables

(see recipe on page 31)
1 whole-grain roll
2 cups mixed green salad tossed with 1 tablespoon

red wine vinegar and 1 teaspoon extra-virgin

olive oil
1 cup grapes
8 ounces decaf coffee latte with fat-free milk

Snack

cup fat-free frozen yogurt

Food Servings

Nutrition Analysis

Fruits............................... 3

Calories 1,391

Vegetables........................ 6

Fat 27 g (saturated fat 5 g)

Carbohydrates................... 5

Cholesterol 64 mg

Protein/dairy..................... 4

Sodium 1,350 mg

Fats..................................3

Fiber 29 g

Sweets............................. 1
23

Your Heart-Healthy Eating Guide

Recipes
Day 1
Gourmet Tip
To add pizazz to your tuna
salad, add teaspoon of
chives or curry powder to the
mayonnaise. Another option:
Cut a fresh pineapple in half
and hollow it out to make a
bowl. Put some of the tuna
salad into the pineapple
bowl and sprinkle slivered
almonds on top. Serve with
whole-grain crackers.

Tuna Salad Sandwich

Serves: 4
2 cans (6 ounces each) water-packed unsalted tuna,

drained
cup diced celery
1 teaspoon lemon juice, optional
13 cup fat-free mayonnaise
4 lettuce leaves
8 slices whole-wheat bread

In a small bowl, flake the tuna. Add celery and lemon juice if desired. Add
mayonnaise and mix well. Place one lettuce leaf onto a bread slice. Place of
the tuna mixture on the lettuce leaf. If desired, top with cucumber or tomato
slices. Note: Fat-free mayonnaise adds a significant amount of sodium to the
tuna salad. Use unsalted tuna to keep the total sodium lower.
Suggestion: Double the tuna salad recipe, and you can use it for lunch the next
day. You can put it on a green salad or make it into another sandwich.
Pyramid Servings
2 Carbohydrates
1 Protein/dairy
1 Fat

Recipe
Nutrition Analysis
(1 Serving)
Calories 231
Fat 3 g (saturated fat 1 g)
Cholesterol 26 mg
Sodium 436 mg
Fiber 4 g

Health Facts
Canned
Tuna (unsalted)

Serving
Size
Calories

Sodium
(mg)

Packed in oil

3 ounces

158

42*

Packed in
water

3 ounces

109

42*

*When packed with salt, 3 ounces of oil-packed tuna has 337 mg of

sodium and water-packed tuna has 320 mg of sodium.

24

Mayo Clinic Health Solutions

Mediterranean-Style Grilled Salmon

Day 2
Gourmet Tip
You may substitute halibut,
cod, sea bass or any other
whitefish, and the calorie
values are similar. However,
salmon is richer in hearthealthy omega-3s.

Serves: 4
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 tablespoon minced garlic
2 tablespoons lemon juice
4 salmon fillets, each 5 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. In a small
bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the
fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal
amounts of the basil-garlic mixture.
Place the fish herb-side down on the grill. Grill over high heat. When the
edges turn white, after about 3 to 4 minutes, turn the fish over and place on
a small section of aluminum foil. Move the fish to a cooler part of the grill or
reduce the heat. Grill until the fish is opaque throughout when tested with the
tip of knife, and an instant-read thermometer inserted into the thickest part
reads 145 F (about 4 minutes longer).
Remove the salmon and place on warmed plates. Garnish with green olives
and lemon slices.
Pyramid Servings
2 Protein/dairy

Recipe
Nutrition Analysis
(1 Serving)

Health Facts

Calories 196

Salmon

Fat 9 g (saturated fat 1.5 g)

Cholesterol 77 mg

4 ounces (cooked)

Calories

Omega-3
(grams)

206

Sodium 117 mg
Fiber 1 g
25

Your Heart-Healthy Eating Guide

Grilled Turkey Burger

Day 3
Gourmet Tip
Instead of a burger, try marinating a whole portobello
mushroom in balsamic
vinegar for 1 hour. Brush
with olive oil. Grill the
mushroom 7 to 10 minutes.
Serve on a whole-grain bun
with sliced onions, tomatoes,
cucumbers, lettuce and a
touch of fat-free salad dressing of choice.

Serves: 4
1 pound ground turkey breast
cup dried bread crumbs
cup chopped onion
2 tablespoons chopped fresh parsley
1 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup

Combine the ground turkey breast, bread crumbs, chopped onion, parsley,
Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey
mixture into 4 equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from
the heat source, lightly coat the grill rack or broiler pan with cooking spray.
Put the cooking rack 4 to 6 inches from the heat source. Grill burgers until
browned on both sides and heated through, about 7 minutes a side. Serve on
a bun with 1 tomato slice, 1 onion slice, lettuce leaf and a little ketchup.
Pyramid Servings
3 Vegetables
2 Carbohydrates
1 Protein/dairy

Recipe
Nutrition Analysis*
(1 Serving)

Health Facts
3 Ounces

Fat Saturated Fat Cholesterol
(ready to eat) Calories (grams)
(grams) (milligrams)
Ground
turkey breast

110

Cholesterol 59 mg

Extra-lean
ground beef

Sodium 340 mg

Hamburger

Fiber 4 g

Portobello
mushroom

Calories 244
Fat 8 g (saturated fat 2 g)

*Includes topping and bun

26

trace

trace

62

137

62

290

25

75

35

trace

Mayo Clinic Health Solutions

Simple Pizza
Day 4
Gourmet Tip
Use one or a combination
of these herbs to pep up
your pizza sauce: cilantro,
oregano, fennel or rosemary.
Also, try these vegetables
for toppings: sweet onions,
green onions, eggplant,
hearts of palm, mushrooms
or asparagus.

Serves: 4
2 cups chunky tomato sauce, no added salt
8 4-inch whole-wheat pitas
4 onion slices, separated into rings
16 slices red or green peppers
1 cup chopped tomatoes
2 cups shredded low-fat mozzarella cheese

Spread tomato sauce over the pitas. Top with vegetables and mozzarella
cheese. Place into a preheated oven at 400 F. Bake 8 to 10 minutes or until
cheese is golden brown.

Pyramid Servings
2 Carbohydrates
1 Vegetable
1 Protein/dairy

Recipe
Nutrition Analysis
(1 Serving = 2 Pitas)

Health Facts

Calories 395

Pizza
Calories

Fat 11 g (saturated fat 4 g)

Fat
(grams)

Saturated Fat
(grams)

Cholesterol 20 mg

of 12-inch cheese pizza 868

40

20

Sodium 734 mg

2 Simple Pizzas (2 pitas)

11

395

Fiber 7 g

27

Your Heart-Healthy Eating Guide

Herb-Crusted Baked Cod

Day 5
Gourmet Tip
Leftover herb-crusted cod
can be flaked and made into
patties a nice substitute
for crab cakes!

Serves: 4
1 pound of cod
cup honey
cup herb-flavored bread stuffing

Preheat oven to 375 F. Wash cod. Spray baking dish with nonstick spray.
Measure out honey. Brush honey on the cod. Discard any remaining honey.
Place bread stuffing in a bag and crush it to crumb texture. Place cod in
bag with stuffing and coat cod. Place on pan and bake until done about
10 minutes.

Pyramid Servings
1 Carbohydrate
1 Protein/dairy

Recipe
Nutrition Analysis
(1 Serving)
Calories 169
Fat 1 g (saturated fat: trace)
Cholesterol 49 mg
Sodium 162 mg

Health Facts
Securely wrap fresh fish in a plastic bag or moisture-proof
paper and store in the coldest part of the refrigerator. Use
fresh fish within 2 days, and preferably 1 day, of purchase.
Defrost frozen seafood in refrigerator overnight. Cook frozen
fish within 1 day of defrosting.

Fiber 1 g
28

Mayo Clinic Health Solutions

Oriental Chicken
Day 6
Gourmet Tip
Dice the chicken and
pineapple and serve over
rice. For added fun, use
chopsticks for your eating
utensils.

Serves: 6
10 ounces white wine
3 tablespoons light soy sauce
1 teaspoons sesame oil
3 tablespoons brown sugar
3 tablespoons cornstarch
teaspoon oregano
3 garlic cloves, crushed
6 skinless, boneless chicken breasts

(about 5 ounces each, raw)
6 pineapple rings
3 teaspoons sunflower seeds

Mix wine, soy sauce, sesame oil, brown sugar, cornstarch, oregano and garlic
together. Pour the mixture over chicken breasts after piercing them with a
fork. Place chicken in a microwave-safe dish, cover and microwave on high
for about 10 minutes or until done. Before serving, top each breast with a
pineapple ring and teaspoon sunflower seeds.
Pineapple rings: Spray a pan generously with cooking spray and brown the
pineapple over medium heat.
Suggestion: Any extra chicken breasts can be used for lunch the next day.
Pyramid Servings
1 Fruit
1 Protein/dairy

Recipe
Nutrition Analysis
(1 Serving =
1 Chicken Breast)

Health Facts

Calories 277

Soy Sauce
(2 tablespoons)

Fat 4 g (saturated fat 1 g)

Cholesterol 82 mg
Sodium 349 mg

Calories

Sodium
(milligrams)

Regular

20

2,512

Light (low sodium)

30

1,055

Fiber 1 g
29

Your Heart-Healthy Eating Guide

Cinnamon French Toast

Day 6
Gourmet Tip
For this and many recipes,
the flavorful spices (such as
cinnamon and nutmeg) and
extract (vanilla in this recipe)
enhance sweetness. So
you only need a sprinkle of
powdered sugar.

Serves: 2
4 egg whites or equivalent egg substitute
1 teaspoon vanilla
18 teaspoon nutmeg
4 slices cinnamon bread
Cinnamon
Powdered sugar

Spray pan with nonstick spray. Crack egg whites into a bowl, discarding the
yolks. Add vanilla and nutmeg. Whip well. Dip bread into egg mixture, coating both sides. Put bread into heated pan. Pour any remaining egg mixture
over the bread. Sprinkle with cinnamon. Turn when slightly browned and
sprinkle other side with cinnamon. Dont overcook the toast keep it moist.
When done, sprinkle with powdered sugar and serve.

Pyramid Servings
2 Carbohydrates
1 Protein/dairy

Recipe
Nutrition Analysis
(1 Serving = 2 Slices)
Calories 184
Fat 2 g (saturated fat 0.5 g)

Health Facts
One egg yolk contains about 210 milligrams of cholesterol. The
white doesnt contain any cholesterol. See Eggs and heart
health, page 7.

Cholesterol 0 mg
Sodium 465 mg
Fiber 1 g
30

Mayo Clinic Health Solutions

Pasta With Marinara Sauce

and Grilled Vegetables
Day 7
Gourmet Tip
For added color and flavor,
consider using a specialty
pasta, such as that made
from spinach or herbs and
tomatoes.

Serves: 4
2 tablespoons extra-virgin olive oil
10 large fresh tomatoes, peeled and diced
teaspoon salt
teaspoon minced garlic
2 tablespoons chopped onion
1 tablespoon chopped fresh basil or

1 teaspoon dried basil
1 teaspoon sugar
teaspoon dried oregano
18 teaspoon freshly ground black pepper
2 red peppers, sliced into chunks
1 yellow summer squash, sliced lengthwise
1 zucchini, sliced lengthwise
1 sweet onion, sliced into -inch-wide rounds
8 ounces whole-wheat spaghetti

To make the marinara sauce, in a heavy skillet, heat 1 tablespoon of the olive
oil over medium-high heat. Add tomatoes, salt, garlic, chopped onion, basil,
sugar, oregano and black pepper. Simmer uncovered until the sauce thickens,
about 30 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from
the heat source, lightly coat the grill rack or broiler pan with cooking spray.
Position the cooking rack 4 to 6 inches from the heat source.
Brush the red peppers, squash, zucchini and sweet onion with the remaining
olive oil. Place the vegetables on the grill rack or broiler pan. Grill or broil,
turning as needed, until the vegetables are tender, about 5 to 8 minutes.
Transfer the vegetables to a bowl and set aside.
Fill a large pot full with water and bring to a boil. Add the pasta and cook
until al dente (tender), about 10 to 12 minutes, or according to package
directions. Drain the pasta thoroughly.
Divide the pasta evenly among individual plates. Top with the marinara sauce
and grilled vegetables. Serve immediately.
(continued)
31

Your Heart-Healthy Eating Guide

Pasta With Marinara Sauce

and Grilled Vegetables (continued)
Pyramid Servings
3 Vegetables
2 Carbohydrates
1 Fat

Recipe
Nutrition Analysis
(1 Serving)
Calories 270
Fat 6 g (saturated fat 1 g)
Cholesterol 0 mg

Health Facts
Olive oil contains monounsaturated fat, which, when
substituted for saturated and trans fats, can lower total
LDL (bad) cholesterol. Because olive oil is high in calories,
dont use large amounts.

Sodium 316 mg
Fiber 4 g

32

Mayo Clinic Health Solutions

Medical Editors
Donald Hensrud, M.D.
Jennifer K. Nelson, R.D.
Managing Editor
Elizabeth Davies

Contributing Editors
and Reviewers
Julie Abbott, M.D.
Stephanie Faubion, M.D.
Cynthia Phillippi

Creative Director
Daniel Brevick
Art Director
Daryl Luepke

Proofreading
Miranda Attlesey
Donna Hanson

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