February is American Heart month and so we are providing some helpful insights to meal prep for heart health. People often meal prep to lose weight or save money but there are many other dietary restrictions some of which are based on medical conditions. High blood pressure, diabetes, and other conditions can all benefit from a heart healthy meal plan.
Why Meal Prep for Heart Health
Eating breakfast, lunch, or dinner when you’re at work, or out and about, often falls back on food options that are high in fat, sodium, or sugar. Meal prepping ahead of time gives you a healthy option that is convenient and portable.
Portion control is a big part of heart healthy meal prep. Overeating contributes to weight gain and stress on your cardiovascular system. When you plan your meals however, you can adjust your vegetable and protein balance and control overindulgence. Control portions with tools like measuring cups or food scales.
Heart-Healthy Foods to Include
To keep your heart in top shape, focus on these nutrient-rich ingredients:
- Lean Proteins: Salmon, chicken breast, tofu, lentils, and beans.
- Whole Grains: Quinoa, brown rice, farro, and oats provide fiber to help lower cholesterol.
- Healthy Fats: Avocados, olive oil, nuts, and seeds.
- Fruits and Vegetables: Leafy greens, berries, sweet potatoes, and cruciferous veggies like broccoli.
- Herbs and Spices: Garlic, turmeric, cinnamon, and other spices add flavor without extra sodium.
- Antioxidants: Found in colorful fruits and vegetables, antioxidants reduce inflammation and protect against cardiovascular damage.
- Potassium: Helps regulate blood pressure. Great sources include bananas, sweet potatoes, spinach, and beans.
Foods to Avoid for a Heart Healthy Meal Prep
Foods High in Saturated Fats: Saturated fats can increase LDL (“bad”) cholesterol levels, contributing to plaque buildup in arteries.
- Fatty cuts of red meat, full-fat dairy products (butter, cheese, cream), coconut oil and palm oil
Foods Containing Trans Fats: Trans fats raise LDL cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease.
- Partially hydrogenated oils, Margarine, processed baked goods (cookies, cakes, pastries), fried fast foods
Foods High in Sodium (Salt): Excess sodium can lead to high blood pressure, a major risk factor for heart disease.
- Processed meats (bacon, sausage, hot dogs), packaged snacks (chips, pretzels), canned soups and vegetables (unless labeled low-sodium), frozen meals and pre-packaged foods, restaurant meals, especially fast food
Sugary Foods and Beverages: High sugar intake can lead to weight gain, diabetes, and increased triglyceride levels, all of which strain the heart.
- Sodas and sweetened beverages, candy and desserts, breakfast cereals with added sugar, sweetened yogurt and flavored milk
Refined Carbohydrates: Refined carbs are quickly broken down into sugar, causing blood sugar spikes and increased fat storage.
- White bread, white rice, and pasta made from refined flour, packaged crackers and snacks, sugary breakfast cereals
High-Cholesterol Foods: While dietary cholesterol may not impact everyone equally, consuming too much can increase blood cholesterol levels in some individuals.
- Organ meats (liver, kidney), Shellfish, Egg yolks (in moderation is fine for most people)
Deep-Fried Foods: Frying increases calorie content and often uses unhealthy oils high in trans fats.
- Fried chicken, french fries, fried snacks
Processed and Packaged Foods: Often contain hidden trans fats, added sugar, and high sodium levels.
- Instant noodles, boxed meals, ready-to-eat frozen dinners