Description
This heart health recipe pack bundle comprises of 3 separate recipe packs.
Heart Health Recipe Pack – containing 9 different recipes suitable for those wanting to look after their heart health. This collection of heart healthy recipes includes
simple, delicious options for breakfast, lunch, snack and dinner.
7 Day Heart Health Meal Plan (Plant based) This program was created with the following key considerations:
Low saturated Fat – Replacing saturated fat in the diet with healthy plant-based fats is shown to reduce the risk of cardiovascular disease. This program limits saturated fat to less than 15 grams per day, and the sources of this type of fat come from healthier foods like nuts, seeds, and almond butter.
Healthy Fats – This program contains omega-3 fats from walnuts, and monounsaturated fatty acids from olive oil, almonds, and avocado. Almonds and almond butter are included daily in this plan as research shows that eating five servings of nuts a week is associated with a decrease in cholesterol levels and coronary heart disease events
Fibre – Adequate dietary fibre intake is associated with lower blood pressure and reduced inflammation. This program is rich in fruits and vegetables, whole grains, and legumes to provide a daily total fibre amount of up to 55 grams. These foods also contain naturally occurring plant sterols which can help lower cholesterol. Soluble fibre found in foods like oats, chickpeas, bananas, berries, and Brussels sprouts are incorporated into the program and have been shown to improve glycemic control and lower cholesterol levels.
Low Sodium – Guidelines recommend restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. This program meets the sodium limit with less than 1,800 milligrams per day.
Soy Protein – The Portfolio Diet has shown that including soy protein daily reduces levels of bad cholesterol and improves good cholesterol levels. This program incorporates soy protein from foods like tofu and edamame for at least one meal per day. The other meals and snacks contain high fibre protein sources from black beans, chickpeas, and hummus
7 Day Meal Plan – Heart Health Programme
This program was created with the following key considerations:
Low Saturated Fat – Replacing saturated fat in the diet with healthy plant-based fats is shown to reduce the risk of cardiovascular disease. This program limits saturated fat to less than 16 grams per day, and the sources of this type of fat come from healthier foods like coconut oil, coconut yogurt, seeds, tahini, and chicken.
Healthy Fats – This program contains omega-3 fats from salmon and walnuts, and monounsaturated fatty acids from olive oil, almonds, and avocado. Nuts and nut butter is included daily in this plan as research shows that eating five servings of nuts per week is associated with a decrease in coronary heart disease events
Fibre – Adequate dietary fibre intake is associated with lower blood pressure and reduced inflammation. This program is rich in fruits and vegetables, whole grains, and legumes to provide a daily total fiber amount of up to 45 grams. Soluble fibre found in foods like oats, chickpeas, bananas, berries, and sweet potato, are incorporated into the program and have been shown to improve glycemic control and lower cholesterol levels.
Low Sodium – Guidelines recommend restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. This program meets the sodium limit and provides less than 1,000 milligrams of sodium daily for a majority of the plan.
Plant Sterols – Plant sterols can help lower cholesterol by blocking the absorption of some of the cholesterol in food. This program contains naturally occurring plant sterols found in plant-based foods, such as fruits, vegetables, nuts, seeds, and legumes.
