Heart-healthy diet plan for better sleep
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Carrots
Bell peppers
Tomatoes
Zucchini
Sweet potatoes
Avocados
Bananas
Berries
Oranges
Kiwi
Chicken breast
Salmon
Turkey breast
Eggs
Tofu
Brown rice
Quinoa
Whole grain bread
Oats
Low-fat Greek yogurt
Cottage cheese
Olive oil
Almonds
Walnuts
Chia seeds
Pumpkin seeds
Chamomile tea
Herbal teas
Tart cherry juice
Diet plan overview
The heart-healthy diet plan for better sleep includes foods that promote restful sleep while taking care of your heart. This plan highlights ingredients that can help you wind down and sleep better, making it easier to support heart health through a good night’s rest. It’s about finding a balance between heart-friendly eating and sleep-enhancing choices.
Improving your sleep and heart health can go hand in hand. With this plan, you’ll discover how certain foods can help you relax and sleep soundly, while also benefiting your heart.
Foods to eat
Whole Grains: Oats, brown rice, and whole grain bread help maintain stable blood sugar levels, promoting better sleep.
Lean Proteins: Turkey, chicken, and tofu can contribute to a balanced diet and aid in relaxation.
Magnesium-Rich Foods: Spinach, almonds, and bananas help support muscle relaxation and sleep quality.
Fruits: Cherries, kiwis, and berries are known to support sleep with their natural compounds.
Herbal Teas: Chamomile and peppermint teas are soothing and can help you wind down before bed.
✅ Tip
Foods not to eat
Caffeinated Drinks: Coffee, tea, and energy drinks can disrupt your sleep cycle if consumed too late in the day.
Sugary Snacks: Cookies, candy, and sugary cereals can cause energy spikes and crashes, affecting sleep.
Fried Foods: Heavy, greasy foods can lead to indigestion and disrupt sleep.
Spicy Foods: Chili, hot sauces, and spicy dishes can cause heartburn and affect sleep quality.
Alcohol: While it may make you sleepy initially, alcohol can disrupt sleep patterns and reduce sleep quality.
Main benefits
The heart-healthy diet plan for better sleep includes foods that promote relaxation and improve sleep quality. It helps stabilize blood sugar levels overnight, preventing disruptions in sleep patterns. This plan supports the production of sleep-inducing hormones with magnesium and tryptophan-rich foods. Additionally, it encourages hydration and balanced meals that contribute to a restful night's sleep.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Opt for budget-friendly magnesium-rich foods like bananas and pumpkin seeds to support better sleep. Buy whole grains like oats and quinoa in bulk to create soothing, sleep-friendly meals. Use herbal teas like chamomile, which are affordable and promote relaxation. Plan light, easy-to-digest dinners that can be made from simple, cost-effective ingredients.
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with bananas and chia seeds
- Lunch:Spinach and quinoa salad with bell peppers and lemon-olive oil dressing
- Dinner:Grilled salmon with roasted sweet potatoes and steamed broccoli
- Snack:Apple slices with a handful of almonds
- Calories🔥: 1480Fat💧: 55gCarbs🌾: 160gProtein🥩: 80g
Day 2
- Breakfast:Smoothie with kale, bananas, and low-fat Greek yogurt
- Lunch:Brown rice and tofu bowl with diced bell peppers and fresh tomatoes
- Dinner:Baked chicken breast with whole grain pasta and roasted carrots
- Snack:Tart cherry juice with a handful of walnuts
- Calories🔥: 1500Fat💧: 52gCarbs🌾: 170gProtein🥩: 82g
Day 3
- Breakfast:Whole grain toast topped with avocado and a side of berries
- Lunch:Kale and turkey breast salad with lemon vinaigrette
- Dinner:Stir-fried tofu with bell peppers and quinoa
- Snack:Banana with a handful of pumpkin seeds
- Calories🔥: 1520Fat💧: 54gCarbs🌾: 170gProtein🥩: 82g
Day 4
- Breakfast:Smoothie bowl with low-fat Greek yogurt, banana, and chia seeds
- Lunch:Spinach and black bean salad with diced tomatoes and avocado
- Dinner:Grilled turkey breast with roasted sweet potatoes and steamed zucchini
- Snack:Sliced kiwi with a handful of almonds
- Calories🔥: 1480Fat💧: 50gCarbs🌾: 160gProtein🥩: 80g
Day 5
- Breakfast:Oatmeal with apples, flaxseeds, and skim milk
- Lunch:Brown rice and lentil bowl with sautéed bell peppers and garlic
- Dinner:Baked salmon with quinoa and a side of garlic sautéed spinach
- Snack:Mixed berries with a handful of walnuts
- Calories🔥: 1530Fat💧: 55gCarbs🌾: 170gProtein🥩: 83g
Day 6
- Breakfast:Smoothie with spinach, banana, and chia seeds
- Lunch:Spinach and tofu salad with diced tomatoes and olive oil dressing
- Dinner:Grilled chicken breast with whole grain pasta and steamed broccoli
- Snack:Chamomile tea with a handful of walnuts
- Calories🔥: 1470Fat💧: 50gCarbs🌾: 160gProtein🥩: 80g
Day 7
- Breakfast:Whole grain toast with almond butter and sliced bananas
- Lunch:Spinach and black bean salad with diced tomatoes and olive oil dressing
- Dinner:Baked tofu with brown rice and steamed zucchini
- Snack:Tart cherry juice with a handful of pumpkin seeds
- Calories🔥: 1500Fat💧: 52gCarbs🌾: 170gProtein🥩: 82g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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