How to Build a Heart Healthy Meal

Build a heart healthy meal in three easy steps. This heart healthy RD shows you which foods to fill your plate with at each meal of the day.

I have a crush. On every perfectly assembled heart healthy meal that ever lived. A beautifully organized plate of nutrients is this dietitian’s celebrity heartthrob. **insert heart eyes emoji**


Heart Healthy Eating

Heart healthy eating for the prevention of heart disease is a way of life in our house. With 1 in 4 Americans dying from heart disease every year, the need for heart healthy eating habits is a NO BRAINER.

At each and every meal, you have the opportunity to take one step closer to long-term heart disease prevention simply by choosing healthy foods. That’s 3 meals a day, 21 meals a week, and 1,095 meals a year to rethink your plate. Imagine the impact this could have on your body year after year – hello new celebrity heartthrob. What are you waiting for? GET MOVIN’ BABY.


Heart Healthy Meal

Not sure where to start your journey? How about right here with my prevention plate. This is the easy and uncomplicated way that I use to fill my plate with smart, heart healthy foods at each meal of the day.

Let’s not over think this though. Put away you measuring cups and food scale, we won’t be needing those.


How to Build a Heart Healthy Meal

It’s as easy as 1-2-3:

  1. Non-Starchy Vegetables: Fill half of your plate with non-starchy vegetables.
  2. Lean Protein: Fill a quarter of your plate with lean protein (something about the size of your palm).
  3. Starchy Vegetables/Whole Grains: Fill the remaining quarter of your plate with starchy vegetables or whole grains.

DONE. Goodbye stress. Let’s eat! Your heart thumps a loud thank you.

Heart Healthy Meal

Download Heart Healthy Plate PDF


Need some inspiration for delicious heart healthy foods to include on your plate? I GOT YOU. Start at the beginning with Prevention Plate #1 and Prevention Plate #2. Each plate features recipes from around the web, my tips and tricks for making them, and a corresponding shopping list for two so you don’t forget anything.


Heat Healthy Meal

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