Cardiac diet is a heart-healthy eating plan to prevent cardiovascular disease and keep your heart healthy. Here are some foods to eat for better cardiac health:
- Bread and cereal products (rice, spaghetti, breakfast cereal). Wholemeal cereals and bread are a good source of linoleic acid, which is a polyunsaturated omega-6 fatty acid and lowers risk of coronary heart disease, according to a new study by Harvard School of Public Health researchers.
- Vegetables and fruits. People who eat a slightly more Mediterranean diet and use vegetable oils for cooking and for dressing salads will have a lot more essential fatty acids in their bodies which should protect them against heart disease.
- Fish. The other essential fatty acid, omega-3 fatty acid, is obtained from fish and fresh green vegetables. It is a good idea to eat fish about 3 times a week and to eat the oily fish such as mackerel, salmon, herring and sardines.
- Dried beans and lentils. Necessary carbohydrates for energy can be obtained from potatoes, beans, peas and lentils. These foods contain fiber and may help improve your blood cholesterol, a leading cause of heart disease.
- Low-fat dairy foods (yogurt, milk, and cheese). Fat may deposit inside the arteries causing strokes and heart attacks. It is important to keep your cholesterol levels low.
- Polyunsaturated oils and polyunsaturated margarine in small amounts. Polyunsaturated margarine and vegetable seed oils in place of butter and other oils, and skim milk rather than full cream milk contribute to a low cholesterol diet that will help protect against the risk of coronary heart disease.
- Use lean cuts of meat (beef, lamb, pork, veal) cooked so that the saturated fats are cooked out. Serve no more than five moderate-sized portions weekly.
- Use very few organ meats (liver, kidney etc) and shellfish.
- Avoid bacon (except lean), lard, suet and egg yolk (no more than three whole eggs a week for adults, seven for children).
- Use more lean poultry and fish.
- Use low-fat and fat-modified dairy products.
- Use salad oils, cooking oils, and soft margarine.
- Use fruit, vegetables such as beans and peas.
These meals are full of fresh, natural and inexpensive foods; they are fast acting and absolutely delicious. As well as tree fruits like oranges, apples, mangoes, peaches and plums, there are several vine fruits and vegetables such as passion fruit, cantaloupe and cucumber.
To add more substance to the cardiac diet we have also included chicken, ham and prawns – with lots of succulent, crisp salad greens.
Plant-Based Family Dinner
- Large glass of carrot juice.
- Very finely shredded raw cauliflower, tomatoes, peppers, tossed with a dressing of oil, lemon juice, and honey.
- Raw shredded beetroot, seasoned with a little lemon juice.
- Lettuce, sliced onions, granules of kelp, sunflower or sesame meal, mixed with a mayonnaise of combined lemon juice, orange juice, oil, raisins, and garlic.
- Steamed green beans.
- Potatoes and pumpkin, mashed in their skins, with chives, garlic, and oil added.
- Wheatmeal biscuits, spread with cashew butter or creamed honey.
- Papaw, mixed with honey and lemon juice, served with yogurt and chopped nuts.
- Bamboo coffee.
- Nuts, ginger, raisins.
- Sweet and Savoury: Large slice of rockmelon (about ¼ of average-sized fruit) and 2 thin slices of lean ham.
- Seafood Special: ½ avocado pear (sliced), mixed with lettuce and 50g prawns, with 1 tablespoon low-calorie dressing.
- Crunchy Bowl: 10 dates, 1 sliced apple, 3 celery stalks chopped, 50g diced Edam cheese.
- Citrus Fruit Mix: 100g cottage cheese mixed with segments of grapefruit, ¼ cucumber, diced few crushed mint leaves.
- Strawberry Surprise: ½ rockmelon with center filled with strawberries and fresh orange juice.
- Tropical Bowl: 1 slice pineapple, 2 kiwi fruit, ½ mango or 2 plums, 1 passion fruit or 1 peach, 2 – 3 tablespoons natural yogurt.
- Sweet and Sour Salad: large salad – lettuce, cucumber, pineapple and 50g lean ham. Dress with lemon and fresh herbs.
- Chicken a l’orange: 100g roast chicken, segments of 1 orange, watercress, 8 black grapes.
- Scalloped Whitebait: 1 small tin whitebait, 1 breakfast cup white sauce, 1 dessertspoon lemon juice, 4 tablespoons breadcrumbs, plus extra breadcrumbs for topping, 1½ tablespoons butter, cayenne pepper, and salt.
- Eggs Bonne Femme: 4 eggs, 2 small onions, 2 tablespoons vinegar, pinch of nutmeg, 4 peppercorns, 1 tablespoon butter, pepper, salt.
- Herring and Tomato Bake: 1 tin herrings in tomato sauce, 2 eggs, 1 tablespoon chopped parsley, 1 cup soaked brown bread, 2 tablespoons melted butter or substitute, lemon juice, paprika, tomato slices, parsley sprigs.
- Lamb Creole with Cheese Toast: 1 tablespoon finely chopped shallot, 1 tablespoon butter or substitute, 1 small apple, 2 hard-boiled eggs, 1 tablespoon finely minced gherkin, few drops chili sauce, ½ teaspoon mixed mustard, ¼ cup wine (may be omitted), 1 cup good white sauce, 2 cups cooked lamb cut into chunky pieces, pepper and salt, pieces of buttered toast, grated cheese.
- Pea Soup: 0.5 pound split peas, few bacon bones and bacon rinds or pieces, 2 to 2½ pints water, 1 onion, salt, 1 tablespoon finely chopped mint leaves, hot fried croutons.
- Fresh Tomato Soup: 1 pound ripe tomatoes, few bacon pieces, 1 small onion, 1 pint stock (made with chicken stock cube), 1 dessertspoon soaked sago, 1 dessertspoon margarine, salt, pepper, 1 bayleaf, 1 pint milk.
- Vegetable Soup: 4 carrots, 1 small turnip, 1 onion, ½ small cabbage, 1 teaspoon salt, ¼ teaspoon sugar, 3 tablespoons oil, 3 chicken bouillon cubes, 2.5 pints water, few bacon bones or pieces, chopped parsley.
- Green Spinach Soup: 1 bunch spinach, 2 pints stock, 1oz margarine, 1oz flour, salt, pepper.
- Cream of Onion Soup: 1 pound onions, 2oz margarine, 1½ tablespoons flour, 1¼ pints water, ½ pint milk, salt, pepper.
- Scotch Barley Broth: 1.5 pounds neck of mutton, 2 carrots, 2 onions, few sticks celery, 4oz barley, salt, pepper, 2 quarts stock or water, chopped paisley.
- Pumpkin Soup: 1.5 pounds pumpkin (choose pumpkin with a good, bright color), 1 small onion, pinch sugar, 1¾ pints beef or chicken stock, salt, pepper, margarine, chopped parsley.
- Cream of Vegetable Soup: 3 potatoes, 2 carrots, 1 onion, 3 sticks celery, 1¾ pints stock (made with bouillon cubes) or water, 1 tablespoon margarine, 2 tablespoons flour, salt, pepper, ¾ pint milk, chopped parsley.
- Magic Mix: Whisk together 600ml of milk, the juice of 1 large orange, 1 egg and 1 dessertspoon olive oil. This is enough for 2 large glasses, so keep some in the fridge to drink the next day. Add sweeteners to taste – but only if you must. This drink gives you the nutrients you need – protein and vitamins from the egg, minerals from the milk, vitamin C from the orange and fat from the oil.
- Thick Shake: To a carton of natural yogurt add 1 sliced banana or 1 sliced peach or 6 chopped strawberries plus 1 teaspoon honey and 1 dessertspoon wheatgerm. Whisk it all up in a blender – it’s packed with vitamins and minerals. If you don’t have a blender you can still get the same results. All you have to do is mash fruit to a pulp and whisk into the yogurt, then add other ingredients. Makes 1 glass.