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With our Heart Healthy Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Almonds are very rich in energy and good nutrients, such as fiber, protein, vitamins and minerals. A dozen almonds or so are very effective when you have the munchies. Almonds are also very convenient to carry and don’t get rancid as quickly as walnuts, for example.
We recommend that you consult your doctor and/or a registered dietitian that will give you the best advice in this regard.
This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.
With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada’s Food Guide recommendations, and can therefore contribute to reduce your blood pressure.
Since this meal plan is based on the Mediterranean diet, you will have fish and seafood about 4 times a week. These foods are good choices because they are low in calories and high in essential unsaturated fats. Beef, on the other hand, will only be present once or twice a week because it is a significant source of saturated fats, which must be limited.
It’s true that whole grain rice is richer in fibre than white rice. However, since our meal plans are based on the Mediterreanean diet and are full of fruits, vegetables, nuts, and legumes in large quantities, your daily fibre needs are easily met. Too much fibre can encourage faster intestinal movements and discourage adequate nutrient absorption.
The most recent recommendations (references) for a healthy heart consist of 40 nutritional targets that must be attained day after day, so as to lower your risk of heart disease and stroke, and prevent relapse.
The following table shows that our Heart Healthy Meal Plans have consistently met the nutritional recommendations since their launch, on February 3rd, 2011.
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.