Complete Menu that Helps Protect the Heart

Complete menus that help protect the heart . therefore, A well-balanced diet filled with some ingredients can be a great ally of cardiovascular health. Sources of antioxidants, such as tomatoes , which contain lycopene, red plums, rich in polyphenols, and grapes , which contain resveratrol in their composition, help fight free radicals, strengthen arteries and reduce bad cholesterol. (LDL).

Numerous scientific research shows that supplementing the menu of vegetables, fruits and whole grains help to reduce the risks of cardiovascular diseases such as high blood pressure, stroke or heart attack. But, remember, it is important to follow some attitudes so that your heart is healthy. So, check out the Complete Menu that Helps Protect the Heart .

Day 1

Breakfast: 

• 150ml of whole dark red grape juice.
• 2 crackers of whole water and salt.
• 1 slice of white cheese.

Morning snack:

• 2 nuts.

Lunch:

• 3 tablespoons of brown rice.
• 1 shell of beans.
• 1 salmon fillet with capers.
• 1 plate (dessert) of watercress salad with tomato and cucumber seasoned with 1 teaspoon of olive oil.

Afternoon snack:

• 1 protein bar.

Dinner: 

• 2 tablespoons of pumpkin puree.
• 1 grilled chicken fillet.
• 3 tablespoons of sauteed watercress.
• 1 plate (dessert) of vegetables, grated beetroot and 1 tablespoon of peas seasoned with 1 teaspoon of olive oil.

Supper:

• 1 brown rice cracker.
• 1 cup (200ml) of fennel tea.

Day 2

Breakfast:

• 2 slices of wholemeal bread.
• 1 slice of Minas cheese.
• 1 slice of turkey breast.

Morning snack:

• 1 banana with 1 tablespoon of oat bran.

Lunch:

• 2 medium roasted potatoes.
• 2 tablespoons of onion lentils.
• 3 meatballs with homemade tomato sauce.
• 1 plate (dessert) of lettuce salad, grated carrots and hearts of palm.

Afternoon snack:

• 2 tablespoons of mixed nuts (macadamia, peanut, hazelnut).

Dinner:

• 2 tablespoons of brown rice with flaxseed.
• 1 plate (dessert) of romaine and arugula salad with 1 slice of diced melon, 1 diced green apple, 2 tablespoons of quinoa and flakes seasoned with 1 teaspoon of olive oil.

Supper:

• 1 cup (250ml) of skimmed milk mixed with 1/2 apple.

Day 3

Breakfast:

• 1 pot (170g) of skimmed natural yogurt.
• 2 tablespoons of light granola.

Morning snack:

• 1/2 papaya with a spoon (dessert) of chia.

Lunch:

• 3 tablespoons of brown rice.
• 1 eggplant in the oven with chicken and tomato sauce.
• 1 tablespoon of soy vinaigrette.
• 1 teaspoon of oil.

Afternoon snack:

• 1 medium slice of watermelon.

Dinner:

• 1 slice of wholemeal bread.
• 2 sliced ​​boiled eggs.
• 1 plate (dessert) of lettuce, onion and cooked green beans salad seasoned with 1 tablespoon (dessert) of coconut oil.

Supper:

• 10 units of red grape.

Day 4

Breakfast:

• 1 cup (250ml) of light soy juice.
• 2 wholemeal toast.
• 2 slices of light Minas cheese.

Morning snack:

• 150ml of whole dark red grape juice.

Lunch:

• 2 boiled sweet potatoes.
• 2 tablespoons of chickpeas.
• 1 omelet (2 eggs, stuffed with light Minas cheese).
• 1 plate (dessert) of beet and kale salad.

Afternoon snack:

• 2 Brazil nuts.
• 2 dried apricots.

Dinner:

• 1 boiled sweet potato, cut into 4 cubes.
• 1 grilled steak with onions.
• 2 tablespoons of steamed vegetables (zucchini and eggplant).
• 1 plate (dessert) of chard salad seasoned with 1 teaspoon of olive oil.

Supper:

• 2 whole-grain crackers.
• 1 cup (200ml) and chamomile tea.

Day 5

Breakfast:

• 1 cup (250ml) of vitamin (1 cabbage leaf, 2 eggplant slices, 1/2 cup (125ml) of pure orange juice and 1/2 apple.
• 1 protein bar.

Morning snack:

• 4 almonds.

Lunch:

• 3 tablespoons of brown rice.
• 1 shell of beans.
• 2 tomatoes stuffed with 1 teaspoon of tuna.
• 1 plate (dessert) of arugula salad with onion and peppers seasoned with 1 teaspoon of olive oil.

Afternoon snack:

• 1 roasted banana with 1 teaspoon of cocoa powder.

Dinner:

• 1 plate (dessert) of cauliflower and broccoli salad, cooked and au gratin in the oven.
• 1 slice of white cheese in cubes and herbs at will.
• 1 grilled salmon fillet.

Supper:

• 1 light cereal bar.

6th

Breakfast:

• 1 pot (170g) of light yogurt.
• 1 slice of wholemeal bread with 2 light fruit jelly knife tips.

Morning snack:

• 1 guava.

Lunch:

• 3 tablespoons of brown rice.
• 2 tablespoons of white beans.
• 1 skinless roasted chicken thigh.
• 1 plate (dessert) of lettuce salad, arugula and 1 red pepper seasoned with 1 teaspoon of olive oil.

Afternoon snack:

• 150nl of whole dark red grape juice.

Dinner:

• 2 toast.
• 2 tablespoons of ground beef sautéed with yam.
• 1 plate (dessert) of lettuce salad, 1 tablespoon of grated carrot and 1/2 cucumber seasoned with 1 teaspoon of olive oil.

Supper:

• 1 cup (200 ml) of carqueja tea.
• 5 sprinkle cookies.

Day 7

Breakfast:

• 1 cup (250ml) of natural watermelon juice with ginger.
• 2 brown rice crackers.
• 4 light curd knife tips.

Morning snack: 

• 6 strawberries.

Lunch:

• 3 whole wheat noodles.
• 4 tablespoons of bolognese sauce (sautéed tomato and ground beef).
• 1 plate (dessert) of green leafy salad with cherry tomatoes and broccoli.

Afternoon snack:

• Fruit salad (banana, apple, strawberry) with 1 tablespoon of flaxseed flour.

Dinner:

• 1 omelet (1 egg, 1 slice of turkey breast, 1/2 tomato and 1 slice of white cheese).
• 1 plate (dessert) of sautéed cabbage.

Supper:

• 1 cup (250ml) of soy juice mixed with 1 banana.