2 scoops whey protein drink
220
1.5
44
1
Monounsaturated
1 tbs natural reduced-fat peanut butter
100
6
4.5
6
Fruit
1 cup grapes
104
0.3
1.1
27.3
MEAL #5
: Grill or broil the fish with the vegetables. Serve over rice.
Very lean protein
4 oz haddock
127
1
27.5
0
Vegetable
1 cup brussels sprouts
56
0.8
4
11.1
Starchy vegetable
1.5 cups summer squash
30
0.4
2.3
6.3
Starch
1.25 cups cooked wild rice
207
0.6
8.2
43.7
TOTAL
1750.9
18.1
159.4
222.4
Heart Health Diet
This is my most extreme approach: a low-glycemic, vegetarian diet. The only good fats allowed are fish oil capsules. Poultry, fish, and nuts are allowed only if you cannot live without them, and then only in very small amounts.
This diet is definitely not for the first-time dieter, but it yields great results. This is a research-based plan that is perfect for men with known heart disease—those who have had angioplasty, stents, bypasses, or high coronary calcium scores. Significant research has shown that following this type of diet can reverse plaque and vascular disease.
The term “vegetarian” encompasses a wide range of dietary practices, including eating vegetables and no animal products (vegans), eating vegetables and dairy products with eggs (ovo-lacto vegetarians) or without eggs (lacto vegetarians), and eating vegetables with fish or poultry. A purely vegetarian approach (with less than 10 percent fat) is the only diet shown to reverse heart disease. Research in the last three years has demonstrated that vegetarians not only had more optimized cardiac function, but also improved vascular reactivity, lower blood pressure, balanced blood sugar levels, good cholesterol scores, and trimmer bodies.
If you are a vegan, the best way to make sure you get enough quality protein on this diet is to eat a variety of plant foods that have complementary amino acids. This can best be accomplished by eating a mixture of grains and legumes (rice and beans)—these contain all the essential amino acids that your body needs. Tofu is also an excellent source of high-quality plant protein because it contains all the essential amino acids and has a bonus of phytochemicals that protect you against heart disease and cancer. In addition, don’t forget that nuts are an excellent source of protein, although they are high in fat. When you are following the Heart Health Diet, you will be having five or six meals a day at three- to four-hour intervals. The recipes and menu suggestions for these healthy food choices can be easily prepared by steaming, grilling, or stir-frying with small amounts of oil. At the end of the chapter, there are simple recipes that you can substitute if you prefer to cook your meals once a week, as I do.
HEART HEALTH DIET
DAY 1
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1:
In a skillet, cook the tofu together with the onion and celery.
Very lean protein
5 oz low-fat tofu
152
3.4
20.3
10.1
Vegetable
1 oz onion
12
0.1
0.3
2.9
Vegetable
1 oz celery
4
0.1
0.2
1
Fruit
5 oz blueberries
81
0.4
1
20.6
MEAL 2
Vegetable
2 stalks celery
5
0.1
2
1.2
Vegetable
10 large baby carrots
53
0.2
1
12.3
Very lean protein
2 scoops whey protein drink
110
0.75
22
0.5
Fruit
1 large (7.4 oz) pear
121
0.8
0.8
32.4
MEAL 3
High-fat starchy food
1 tbs hummus
50
3
1
5
Vegetable
3 oz baby carrots
30
0.1
0.5
7
Vegetable
1 cup sliced cucumbers
14
0.2
0.7
2.6
Starch
1 medium (2 oz) whole wheat pita
151
1.5
5.6
31.2
Fruit
1 cup grapes
104
0.3
1.1
27.3
MEAL 4
: Combine these ingredients to make a hearty salad.
Vegetable
3 cups mixed green salad
20
0
1
3
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Vegetable
3 tbs bell pepper
6
0.1
0.2
1.3
Lean protein
1 oz soy mozzarella
63
3
7
2
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Fruit
½ cup raspberries
32
0.4
0.7
7.3
Polyunsaturated
2 tbs raspberry vinaigrette
60
3
0
8
MEAL 5
: Combine all ingredients as one stir-fry; heat in a pan until everything is fully cooked.
Very lean protein
6 oz seitan
180
2
36
6
Vegetable
1.5 cups steamed bok choy
14
0.2
1.6
2.3
Starchy vegetable
3 oz baby corn
45
0
8
3
Vegetable
1 cup snap peas
41
0.2
2.7
7.4
Vegetable
3 oz baby carrots
30
0.1
0.5
7
2 tsp low-sodium soy sauce
6
0.1
0.5
0.9
MEAL 6
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
Fruit
1 large (7.9 oz) apple
116
0.4
0.6
30.8
TOTAL
1811.15
22.35
160.7
241.8
DAY 2
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine the egg beaters, tomato, onions, and cilantro in a sauté pan over medium heat and cook. In a separate dish, prepare the oatmeal with the soy milk to your desired consistency. Top with blueberries.
Very lean protein
1 cup Egg Beaters
120
0
24
4
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
¼ cup (.1 oz) cilantro
1
0.1
0.1
0.1
Starch
¼ cup rolled oats
152
2.7
6.6
25.9
Fruit
1 oz blueberries
16
0.1
0.2
4.1
Medium-fat protein
½ cup soy milk
50
2
3.5
4
MEAL 2
Lean protein
protein bar
240
7
18
26
Fruit
1.5 cups whole strawberries
69
0.6
1.4
16.6
MEAL 3
: Sauté the tofu with the garlic and roasted red peppers until fully cooked.
Very lean protein
5 oz low-fat roasted tofu
152
3.4
20.3
10.1
Vegetable
1 tbs roasted garlic
13
0.1
0.5
2.8
Vegetable
1.5 oz roasted red pepper
11
0.1
0.4
2.6
Fruit
1 medium (6.4 oz) apple
95
0.4
0.5
25.1
MEAL 4
Soup/starch
1.5 cups “Not So Portuguese” kale soup
102
2
3
18
Starch
¾ cup cooked brown rice
162
1.3
3.8
33.6
Very lean protein
6 oz seitan, cooked
180
2
36
6
MEAL 5
Very lean protein
6 hard-boiled egg whites
102
0.6
21.6
1.2
Vegetable
1 oz white onion
10
0
0
2
Vegetable
¼ cup tomato
7
0.1
0.3
1.5
Vegetable
1 oz red peppers
7.5
0.1
0.3
1.7
MEAL 6
: Combine all the ingredients in a sauté pan and cook until the kale has completely wilted.
Starchy vegetable
½ cup adzuki beans
147
0.2
8.6
28.5
Vegetable
1 tsp chopped garlic
4
0.1
0.2
0.9
Vegetable
1 tbs green onion
4
0.1
0.1
1
Vegetable
1 small (1.8 oz) grated carrot
21
0.1
0.5
4.8
Vegetable
1 tsp chopped ginger
2
0.1
0.1
0.4
Vegetable
1 cup steamed kale
34
0.5
2.2
6.7
TOTAL
1835
24
152.8
234
DAY 3
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
Fruit
1 medium (4.2 oz) banana
105
0.4
1.3
26.9
MEAL 2
Starch
1 medium (2 oz) whole wheat pita
151
1.5
5.6
31.2
Monounsaturated
½ avocado
161
14.8
2
8.5
Vegetable
¼ cup tomato
7
0.1
0.3
1.5
Vegetable
1 oz white onion
10
0
0
2
Very lean protein
6 oz seitan
180
2
36
6
MEAL 3
: Combine these ingredients to create a filling salad.
Vegetable
1 cup spinach
8
1.2
0.8
0.4
Starch
6 oz yam, baked or microwaved
197
0.2
2.5
46.9
Starchy vegetable
½ cup canned canelli beans, drained and rinsed
110
0
8
20
Vegetable
2 oz chopped onion
20
0
0
4
1 tsp soy sauce
4
0.1
0.6
0.3
MEAL 4
Very lean protein
4 hard-boiled egg whites
68
0.4
14.4
0.8