HEART DISEASE THERAPEUTIC DIET
(Focus: Low cholesterol, low sodium, high fiber, anti-inflammatory, balanced protein, heart-protective nutrients)
This plan is suitable for:
• Coronary artery disease
• Hypertension
• High cholesterol
• Post-angioplasty / bypass recovery
• Obesity with cardiac risk
❤️ HEART DISEASE DIET – A TO Z GUIDE
🅰 A – Almonds
Benefits
• Rich in omega-3 fats
• Reduces LDL cholesterol
• Improves artery elasticity
Preparation
• Soak 5–6 almonds overnight
• Peel skin in morning
• Can dry roast without oil
Consumption Time
• Early morning empty stomach
OR
• Evening snack (4–5 PM)
Join With
• Warm water
• 1 walnut
• Oats breakfast
Avoid salted or fried almonds.
🅱 B – Brown Rice
Benefits
• High fiber
• Controls blood sugar
• Reduces bad cholesterol
Preparation
• Wash & soak 30 mins
• Pressure cook (1 cup rice : 2.5 cups water)
• Avoid excess salt
Consumption Time
• Lunch (main meal)
Join With
• Dal
• Steamed vegetables
• Grilled fish
• Curd (low fat)
Avoid white polished rice regularly.
🅲 C – Carrot
Benefits
• Rich in beta carotene
• Reduces plaque formation
• Antioxidant
Preparation
• Raw salad
• Light steam
• Carrot soup (no cream)
Consumption Time
• Mid-morning snack
• With lunch salad
Join With
• Cucumber
• Lemon juice
• Flaxseed powder
Avoid carrot halwa (sugar + ghee).
🅳 D – Dates (Limited)
Benefits
• Natural iron
• Energy booster
Preparation
• Eat raw
Consumption Time
• Only 1–2 pieces
• Before exercise
Join With
• Almonds
Avoid if diabetic uncontrolled.
🅴 E – Extra Virgin Olive Oil
Benefits
• Good monounsaturated fat
• Reduces inflammation
Preparation
• Use raw on salads
• Low heat cooking only
Consumption Time
• Lunch / Dinner cooking
Join With
• Vegetables
• Whole wheat chapati
Avoid deep frying.
🅵 F – Flax Seeds
Benefits
• Omega-3
• Reduces triglycerides
Preparation
• Dry roast
• Powder
• Store airtight
Consumption Time
• Morning (1 tsp)
Join With
• Oats
• Curd
• Smoothie
🅶 G – Garlic
Benefits
• Lowers BP
• Reduces cholesterol
Preparation
• Crush & rest 10 mins
• Add to dal / curry
Consumption Time
• Lunch / Dinner
Join With
• Lemon
• Ginger
Avoid excess if gastric issues.
🅷 H – Horse Gram (Kulthi)
Benefits
• Reduces fat accumulation
• High protein
Preparation
• Soak overnight
• Pressure cook
• Make soup
Consumption Time
• Lunch
Join With
• Brown rice
• Vegetable curry
🅸 I – Indian Gooseberry (Amla)
Benefits
• Vitamin C
• Artery protection
Preparation
• Fresh juice
• Raw slices
Consumption Time
• Morning
Join With
• Honey (small)
• Warm water
🅹 J – Jowar (Sorghum)
Benefits
• Gluten free
• High fiber
Preparation
• Jowar roti
Consumption Time
• Lunch / Dinner
Join With
• Vegetable curry
• Dal
🅺 K – Kidney Beans (Rajma)
Benefits
• Plant protein
• Lowers cholesterol
Preparation
• Soak 8 hrs
• Pressure cook
• Less salt
Consumption Time
• Lunch
Join With
• Brown rice
• Salad
🅻 L – Lemon
Benefits
• Improves vessel flexibility
• Detox
Preparation
• Fresh squeeze
Consumption Time
• Morning warm water
• Salad dressing
🅼 M – Methi (Fenugreek)
Benefits
• Controls cholesterol
• Reduces sugar
Preparation
• Soak seeds overnight
• Drink water
Consumption Time
• Morning empty stomach
🅽 N – Nuts (Walnuts)
Benefits
• Omega-3
• Prevents clotting
Preparation
• Raw
Consumption Time
• Morning
🅾 O – Oats
Benefits
• Beta-glucan fiber
• Lowers LDL
Preparation
• Cook in water
• Add flax + fruits
Consumption Time
• Breakfast
🅿 P – Pomegranate
Benefits
• Improves blood flow
• Antioxidant
Preparation
• Fresh fruit
Consumption Time
• Mid-morning
🆀 Q – Quinoa
Benefits
• Complete protein
• Heart-friendly
Preparation
• Rinse
• Boil 1:2 water
Consumption Time
• Lunch
🆁 R – Ragi
Benefits
• Calcium
• Fiber
Preparation
• Ragi porridge
Consumption Time
• Breakfast
🆂 S – Spinach
Benefits
• Nitrates improve BP
• Iron
Preparation
• Light steam
• Soup
Consumption Time
• Lunch
🆃 T – Turmeric
Benefits
• Anti-inflammatory
Preparation
• Add to curry
• Golden milk (low fat milk)
Consumption Time
• Dinner
🆄 U – Urad Dal (Limited)
Benefits
• Protein
Preparation
• Boiled
Consumption
• Lunch
🆅 V – Vegetables (All Green)
Benefits
• Fiber
• Low calories
Preparation
• Steam
• Stir fry low oil
Time
• Both meals
🆆 W – Water
Benefits
• Improves circulation
Intake
• 2–2.5 liters/day
Avoid excess if heart failure (doctor advice).
🆇 X – Xylitol (Limited)
Sugar substitute
Use minimal.
🆈 Y – Yogurt (Low Fat)
Benefits
• Gut health
Time
• Lunch
🆉 Z – Zinc Rich Foods (Pumpkin seeds)
Benefits
• Heart muscle support
Preparation
• Dry roast
Time
• Snack
🚫 FOODS TO AVOID
• Deep fried items
• Bakery items
• Red meat excess
• Processed food
• Soft drinks
• White sugar
• Pickles excess
• Excess salt (<5g/day recommended)
🕒 IDEAL DAILY HEART DIET TIMING STRUCTURE
6 AM – Warm water + lemon
7 AM – Almonds + walnuts
8 AM – Oats / Ragi
11 AM – Fruit
1 PM – Brown rice + dal + veg
4 PM – Nuts / green tea
7 PM – Light dinner (soup + chapati)
9 PM – Turmeric milk
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