Anyone who adopts my heart healthy diet plan, the Pan-Asian Mediterranean (PAM) diet will notice that it’s chockfull of veggies. That’s because vegetables make it easy to prepare nutritious, delicious and inexpensive meals that promote heart health. There are many vegetables out there to choose from, and they are all packed full of nutrients and fiber to help you cut your risk factors of heart disease. As part of my PAM heart healthy diet plan, I suggest you use vegetables liberally to make great snacks, sandwiches and sides.
How Much Should You Eat?
For a heart healthy diet plan, aim for two to three servings of vegetables daily. One serving of organic vegetables is equal to:
- Unlimited green salads with sliced onions;
- 1 cup leafy greens (raw), such as spinach, kale or Swiss chard;
- ½ cup chopped, nonleafy vegetables (raw or cooked), such as cauliflower, Brussels sprouts, broccoli or cucumber;
- ¾ cup fresh vegetable juice
Note: Serving guidelines are based on a 1,800 to 2,000 calories-per-day eating plan. If your goal is weight reduction, consume smaller portions in order to lower your caloric intake.
More Dr. Sinatra Advice on a Heart Healthy Diet Plan
How much fruit can you eat as part of the heart-healthy PAM diet? Learn how many daily servings of fruit are included as part of the PAM heart healthy diet plan for optimal heart health.
Can meat be part of a heart-healthy diet plan? Learn how the PAM diet for optimal heart health includes a wide variety of meat options.
Want more specifics on the PAM diet for optimal heart health? Get all the details on the heart-healthy PAM diet plan.