Our one-day heart-healthy menu is loaded with foods to lower blood pressure, cholesterol, and inflammation.
For a Snack
Fat-free Greek yogurt (1 cup): It has zero cholesterol, 14 g of protein to keep you full, plus calcium and potassium, which help regulate blood pressure.
Kiwifruit or papaya slices: These superfruits are dense in heart-healthy antioxidants.
Curried turkey salad (serves 4): Turkey is a lean protein that fills you up without delivering a lot of calories or fat. Combine 1/3 cup fat-free plain yogurt, 1/4 cup mayonnaise, 2 tablespoons fresh lime juice, 2 teaspoons curry powder, 1/4 teaspoon ground ginger, and salt and pepper to taste. Chunk 12 ounces of lower-sodium, deli-roast turkey breast; halve 3/4 cup green seedless grapes; and dice some celery, red onion, and parsley. Mix and stuff 1 serving into a whole wheat tortilla.
Dark chocolate with walnuts (1 ounce): The resveratrol in chocolate helps lower blood pressure and “bad” LDL cholesterol. Walnuts deliver alpha-linolenic fatty acids, which protect against heart attack.