Moving this extra water through your body requires your heart to work harder, which raises blood pressure. Sodium acts like a sponge in your body, making it hold onto water. This includes patients with heart failure, high blood pressure (hypertension), and pulmonary hypertension. Patients with many different types of cardiovascular disease will be told they need to eat a low-salt/low-sodium diet to improve their health. Lunch: 1 slice whole-wheat bread + 3 oz tuna + ¼ cup Greek yogurt + ½ cup chopped celery + 1 oz cheese + sliced tomatoĭinner: Curried Butternut Squash Soup + 1 whole-wheat rollįind the full recipe for Curried Butternut Squash Soup. SUNDAYīreakfast: 1 slice whole-wheat toast + 2 eggs + 1 orange Lunch: 1 slice whole-wheat bread + 3 oz tuna + ¼ cup Greek yogurt + ¼ avocado + ½ cup chopped celery + 2 cups greensĭinner: Zucchini Noodles with Pesto & Shrimpįind the full recipe for Zucchini Noodles with Pesto & Shrimp. SATURDAYīreakfast: 1 slice whole-wheat bread + 2 eggs + 1 orange FRIDAYĭinner: Stuffed Sweet Potatoes with Greens & Beansĭessert: 1 cup strawberries + 1 oz dark chocolate (at least 70 percent cocoa)įind the full recipe for Stuffed Sweet Potatoes with Greens & Beans. Lunch: 2 slices whole-wheat bread + 3 oz turkey + ¼ avocado + sliced tomato + 1 cup greensįind the full recipe for Tofu Stir-Fry with Sweet Peppers. THURSDAYīreakfast: 1 cup oatmeal + 1 cup low-fat milk + 1 apple + cinnamon Lunch: 3 oz shredded chicken + ¼ cup Greek yogurt + ½ cup grapes + 2 cups greens + 1 whole-wheat rollĭessert: 1 orange + 1 oz dark chocolate (at least 70 percent cocoa)įind the full recipe for Chicken Burrito Bowls. Lunch: 2 slices whole-wheat bread + 3 oz turkey + 1 oz cheese + 1 cup greensĪfternoon snack: 1 cup bell peppers & sugar snaps + 1 mozzarella cheese stickĭinner: Poached Eggs in Spicy Tomato Sauce + 1 whole-wheat roll + 2 teaspoons butterįind the full recipe for Poached Eggs in Spicy Tomato Sauce. Morning snack: 1 small banana + 2 tablespoons almond butter TUESDAYīreakfast: 1 cup cooked oatmeal + 1 cup low-fat milk + 1 apple + cinnamon Lunch: 3 oz shredded chicken + ¼ cup Greek yogurt + ½ cup grapes + 2 cups greens +1 whole-wheat rollĪfternoon snack: 1 cup carrots & celery + 2 tablespoons hummusĭinner: 4 oz salmon + 1 cup mashed sweet potato + sautéed kale + 2 teaspoons olive oilĭessert: 1 oz dark chocolate (at least 70 percent cocoa)įind the full recipe for Seared Salmon with Sweet Potatoes & Kale. Morning snack: 1 apple + 2 tablespoons almond butter MONDAYīreakfast: 1 cup Greek yogurt + 1 cup berries And even if you’re not going to cook every single night, you can still pick and choose a few recipes, to get some ideas and inspiration. There are lots more options for healthy snacks, if you want to mix it up. Here’s the full shopping list for exactly what to buy, and check to make sure you have these pantry staples on hand. Important note: It’s your call if you want to make an exception for heart-healthy dark chocolate. But it’s definitely okay to enjoy natural sugar, found in fresh fruit and dairy, to help satisfy sweet cravings. You also want to avoid added sugar, which usually comes from sugary drinks, like soda and juice drinks sweets, like candy, cookies, and cakes as well as some sneakier sources, like fruit-flavored yogurt, granola bars, and condiments. The rules: Say no to white sugar, brown sugar, honey, and maple syrup, the obvious sources. Here’s a 7-day meal plan that cuts out nearly all added sugar and features lots of natural alternatives-so you don’t have to take all of the sweet out of your week. But taking a brief break from the rush isn’t as hard as you might think. Between candy treats and cookie swaps, the world is dusted with sugar this time of year.
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