Heart disease is largely the result of a poor diet rich in red meat, sugar and animal fats. By changing the diet, we reduce the risk of developing atherosclerosis and heart attack. Here's a weekly menu to help you avoid cardiovascular disease.

Diet for the heartshould have amenubased on the Mediterranean diet. Why? In Europe, Mediterranean countries are much less likely to suffer from cardiovascular disease and cancer. It's a diet effect. The basis of their daily menu are cereal products (bread, pasta, rice) as well as fruit and vegetables, mainly tomatoes and peppers. They also eat a lot of legumes, such as beans, peas, soybeans and nuts, and in small amounts, yoghurt and cheese. Red meat "hosts" on their tables only a few times a month, poultry and eggs appear sporadically, but very often fish and seafood.

We propose a seven-day Mediterranean diet that provides about 1,200 kcal a day, rich in vitamins E, C, beta-carotene, flavonoids and dietary fiber. The amount of fat on the menu was limited, and red meat was replaced by fish and poultry. In our menu, olive oil can be successfully replaced by rape-free rapeseed oil. The menu composed in this way is suitable for people with elevated levels ofcholesterol , hypertension or after a heart attack, as well as for he althy people. Because it's better to prevent diseases than to cure them. It is worth adding that this menu is also intended for physically active people.

Diet for heart he alth: Monday

  • First breakfast: a glass of coffee with milk, half a graham, a tablespoon of light cottage cheese with herbs, e.g. basil, oregano, marjoram
  • Lunch: salad made of 2 potatoes and a cup of beans (cooked / canned) with natural yoghurt sauce (125 g) and a teaspoon of mustard, pepper and basil, a glass of carrot and fruit juice
  • Tea: apple, spoon of raisins
  • Dinner: salmon steak (200 g) with lemon and savory, baked in foil, a small zucchini, red pepper, 2 tomatoes stewed in a spoonful of olive oil, sprinkled with a spoon of dill, kajzer, a glass of still mineral water

Milk and milk products should be selected with a fat content of less than 2%

Diet forheart he alth: Tuesday

  • First breakfast: a glass of coffee with milk, half a graham bowl with a spoon of light cottage cheese and a sliced ​​radish
  • Lunch: hard-boiled egg salad, a glass of canned green peas, half a red pepper, half a glass of cooked shell pasta, with a sauce of 3 tablespoons of yogurt and a tablespoon of light mayonnaise, seasoned with basil, a glass of carrot and carrot juice -fruit
  • Tea: 200 g blueberries, 2 tablespoons almonds
  • Dinner: 2 peppers stuffed with minced turkey meat (100 g) mixed with a glass of boiled rice, seasoned with savory, stewed in a tablespoon of olive oil with 2 tomatoes, chopped onion and 2 celery stalks, a glass of still mineral water

Diet for heart he alth: Wednesday

  • First breakfast: a glass of coffee with milk, half a graham bowl with a tablespoon of light cottage cheese, a few slices of cucumber and chopped parsley
  • Lunch: salad made of 2 tomatoes, red pepper, half an onion, a teaspoon of chopped fresh or dried basil and a packet of light cottage cheese, a glass of carrot and fruit juice
  • Tea: an orange, 2 tablespoons of hazelnuts
  • Dinner: a bowl of vegetable broth or two bouillon cubes, potato, cod or hake fillet (approx. 100 g), previously fried in a spoonful of olive oil with onions and a small can of tomato paste, seasoned with paprika, dried basil , oregano and a few rings of fresh pepper, graham, a glass of still mineral water

For the proper functioning of the circulatory system, you should drink at least 1.5 liters of fluids a day, preferably water.

Thursday

  • First breakfast: a glass of coffee with milk, half a graham bowl with a tablespoon of light cottage cheese and chopped parsley
  • Lunch: smoked cod salad (100 g), a cup of canned green peas, a tablespoon of chopped chives, finely chopped pickled cucumber and a tablespoon of light mayonnaise, graham cake, a glass of carrot and fruit juice
  • Afternoon tea: apple, banana
  • Dinner: one and a half cups of spaghetti with a sauce of a small chicken breast, fried in a tablespoon of olive oil and stewed with sliced ​​yellow pepper, small zucchini, onion and a small can of tomato paste, seasoned with dried basil, a clove of crushed garlic and 5 green or black olives , a glass of still mineral water

Friday

  • First breakfast: a glass of coffee with milk, half a graham, a tablespoon of light cottage cheese, tomato
  • Lunch: salad made from a glass of natural yoghurt,grated fresh cucumber, 2 slices of finely chopped boiled chicken breast, seasoned with wine vinegar, sugar and garlic, graham, a glass of carrot and fruit juice
  • Tea: 10 grapes, 1 tablespoon of walnuts
  • Dinner: 2 nests of "ribbon" type pasta with a sauce of 5 large mushrooms, ground veal (100 g) and onion, stewed in a tablespoon of olive oil, thickened with 2 tablespoons of yogurt mixed with a teaspoon of flour, seasoned with savory and pepper, a glass still mineral water

Saturday

  • First breakfast: a glass of coffee with milk, half a graham bowl with a tablespoon of light cottage cheese seasoned with herbs and a tablespoon of ketchup
  • Lunch: salad with a glass of white cabbage, half an orange, tablespoons of roasted sunflower seeds, tablespoons of raisins and 2 slices of finely chopped boiled chicken breast, with a sauce of 2 tablespoons of natural yogurt, tablespoons of light mayonnaise, a bit of wine vinegar and sugar , a glass of carrot-fruit juice
  • Tea: 200 g of blueberries, a tablespoon of hazelnuts
  • Dinner: a glass of cooked rice with a sauce prepared from a small chicken breast (100 g) or prawns, first fried in a tablespoon of olive oil and stewed together with zucchini, onion, 2 tomatoes, a tablespoon of dill and basil, a glass of mineral water

Sunday

  • First breakfast: a glass of coffee with milk, half a graham bowl with a tablespoon of light cottage cheese with chopped parsley
  • Lunch: feta light cheese salad (100 g), 3 chopped celery stalks, 2 tomatoes, yellow pepper, 5 olives, spiced oregano, a glass of carrot and fruit juice
  • Afternoon tea: an apple, 2 tablespoons of almonds
  • Dinner: baked beans from a glass of boiled or canned beans, 100 g of beef fried in a tablespoon of olive oil, onion, red pepper, a small can of tomato paste, dried marjoram and a tablespoon of chopped parsley, graham, a glass of still mineral water
Important

The basic fat used by the inhabitants of Mediterranean countries for both frying and salads is olive oil, a source of unsaturated acids that protect against atherosclerosis, blood clots and lower blood pressure.

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Diets