Healthy Meal, Snack and Drink Ideas for a Post Heart Attack Lifestyle

Getting back into the swing of things after suffering a heart attack can be stressful. You are suddenly faced with the challenge of changing your entire lifestyle. But while you'll need to exercise and change your diet habits, you can still enjoy delicious foods! Try these easy-to-make recipes for a new menu your heart will love.

Egg white delight: 3 Egg whites with tomatoes and peppers (cooked using Pam® cooking spray) with whole wheat English muffin, half-ounce of shredded low-fat cheese, one piece of Canadian bacon. Try a whole orange instead of a glass of juice or coffee with skim milk. If you must have juice, make it grape juice. Elisa Zied, M.S., R.D., and spokesperson for the American Dietetic Association says adding fiber promotes a healthy level of cholesterol in the body and lowering saturated fat can help lower cholesterol, a crucial step in reducing the risk of heart disease. Another great breakfast to try is a bowl of whole grain cereal with berries and walnuts. The American Heart Association recommends five to nine servings of fruits and vegetables. Walnuts are high in alpha-linolenic acid, which can become omega-3 fatty acid in the body, helping fight heart disease. Source: http://www.hearthealthyonline.com/nutrition/healthyeating101/ rehab_food_makeover_ss1.html

Here is a great lunch:One slice of vegetable pizza on wheat dough, small salad with spring mix lettuce, olive oil based vinaigrette dressing, and iced green tea with honey and a lemon wedge. Olive oil contains vitamin E, another antioxidant linked to a reduced risk of cardiovascular disease. Or you could try a turkey sandwich on whole wheat bread with lettuce, tomato, and mustard, with a cup of vegetable soup. Iced tea with lemon and honey is always a great alternative to sodas or sugar rich drinks. Green tea is better for you than black tea but any tea is a step in the right direction.

Try Grilled salmon with asparagus and a glass of wine for a tasty dinner. Salmon is a great protein source, high in two kinds of omega-3 fatty acids-eicosapentaenoic acid and docosahexaenoic acid. The American Heart Association recommends eating fish at least two times a week. Research shows that one alcoholic beverage a day can reduce the risk of a heart attack. A veggie burger on a whole wheat bun with lettuce, tomato and a baked potato with two tablespoons of salsa makes for a filling dinner. Snacking is something we all love to do, just remember to snack smart and only when you are hungry.

Here are some tasty snack ideas: Dark chocolate, chocolate is rich in flavonoid. Flavonoids help keep cholesterol from gathering in blood vessels. Marry a stick of string cheese with an apple. Almonds are great for your heart and packed with healthy omega-3 fatty acids. Try 4 ounces of low-fat yogurt and ½ cup of blueberries. A scoop of low-fat cottage cheese and a cup of chopped cantaloupe make a sweet and salty snack. Banana with peanut butter is very tasty. Low fat ice cream is my favorite! With these ideas and moderate exercise, the risk of another or first heart attack will be greatly reduced. This article is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Sources:

http://www.hearthealthyonline.com/nutrition/healthyeating101/ rehab_food_makeover_ss1.html

www.deliciousdecisions.org

www.mayoclinic.com