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Heart-healthy diet plan for raw food diet

Curious about combining heart health with the raw food lifestyle? A heart-healthy raw food diet can offer fresh, nutrient-rich options that keep your heart happy and strong. Embrace a variety of natural, uncooked foods that not only taste great but also support your heart health in a refreshing way.

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Diet plan grocery list

  • Carrots
  • Cucumbers
  • Bell peppers
  • Spinach
  • Kale
  • Broccoli
  • Tomatoes
  • Zucchini
  • Avocados
  • Apples
  • Bananas

  • Berries
  • Oranges
  • Grapes
  • Nuts
  • Almonds
  • Walnuts
  • Sunflower seeds
  • Chia seeds
  • Flaxseeds
  • Sprouted quinoa
  • Sprouted lentils

  • Sprouted chickpeas
  • Raw cacao nibs
  • Coconut oil
  • Olive oil
  • Raw apple cider vinegar
  • Lemon
  • Lime
  • Herbs
  • Fresh basil
  • Fresh parsley
  • Fresh cilantro

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

Diet plan overview

The heart-healthy diet plan for raw food diet combines the benefits of a raw food lifestyle with heart health principles. This plan focuses on incorporating a variety of fresh, uncooked foods that naturally support heart health while offering vibrant flavors and textures. It’s all about finding a balance that keeps your heart strong and your meals enjoyable.

Choosing raw foods can be a refreshing way to support your heart without sacrificing taste. You’ll discover how easy it is to enjoy a diet that’s both heart-healthy and packed with natural goodness.

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Foods to eat

  • Fresh Fruits: Apples, bananas, berries, and citrus fruits are raw and nutrient-rich, perfect for heart health.
  • Raw Vegetables: Leafy greens, carrots, bell peppers, and broccoli provide essential vitamins and minerals.
  • Nuts and Seeds: Almonds, walnuts, chia seeds, and sunflower seeds offer healthy fats and protein.
  • Sprouted Grains: Sprouted wheat, quinoa, and buckwheat can be consumed raw and support heart health.
  • Raw Plant Oils: Cold-pressed olive oil and flaxseed oil provide healthy fats beneficial for your heart.

Foods not to eat

  • Processed Foods: Avoid any packaged or refined products, as they don't fit the raw food principle and can contain unhealthy additives.
  • Cooked Grains: Steer clear of traditional cooked grains like rice and pasta, as they don't align with the raw diet.
  • Pasteurized Dairy: Milk, cheese, and yogurt are typically pasteurized, and thus not considered raw.
  • Meats and Fish: Avoid all forms of cooked or processed meats and fish as they aren't part of a raw food diet.
  • Sugary Beverages: Stay away from sodas and fruit juices with added sugars which are not raw and can harm heart health.
💡 Tip

Include fermented foods like raw sauerkraut or kimchi in your meals to boost probiotics and improve digestion while supporting heart health.

Main benefits

The heart-healthy diet plan for raw food diet is great for increasing enzyme intake, which can enhance digestion and nutrient absorption. It helps in maintaining a natural balance of gut flora, supporting immune health. This diet also keeps you hydrated with high-water-content foods, improving skin elasticity and reducing bloating. Moreover, it can boost energy levels with nutrient-dense, unprocessed foods.

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📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Purchase bulk nuts and seeds at a discount to incorporate healthy fats without overspending. Shop at local farmers' markets for fresh, affordable produce, and buy in-season to get the best deals. Use cost-effective staples like carrots and cabbage, which can be used in a variety of raw dishes. Grow your own herbs at home to save money and add fresh flavor to your meals.

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Meal Plan for Heart-healthy Diet Plan for Raw Food Diet

Day 1

  • Breakfast: Smoothie with bananas, spinach, chia seeds, and coconut oil
  • Lunch: Salad with spinach, cucumbers, bell peppers, and a drizzle of olive oil and lemon juice
  • Dinner: Zucchini noodles with raw tomato sauce and fresh basil
  • Snack: Apple slices with a handful of almonds

Calories: 1400   Fat: 60g   Carbs: 180g   Protein: 35g

Day 2

  • Breakfast: Chia pudding with coconut oil, bananas, and berries
  • Lunch: Kale and avocado salad with raw apple cider vinegar and olive oil
  • Dinner: Sprouted quinoa with diced tomatoes, cucumbers, and fresh cilantro
  • Snack: Grapes with a handful of walnuts

Calories: 1350   Fat: 55g   Carbs: 170g   Protein: 34g

Day 3

  • Breakfast: Green smoothie with kale, bananas, and raw cacao nibs
  • Lunch: Spinach wrap with sprouted lentils, tomatoes, and fresh parsley
  • Dinner: Bell pepper stuffed with sprouted chickpeas and fresh herbs
  • Snack: Sliced carrots with a handful of sunflower seeds

Calories: 1420   Fat: 58g   Carbs: 175g   Protein: 36g

Day 4

  • Breakfast: Avocado toast on whole grain bread topped with chia seeds and fresh basil
  • Lunch: Spinach salad with bell peppers, avocados, and lemon dressing
  • Dinner: Raw broccoli and carrot slaw with raw apple cider vinegar and olive oil
  • Snack: Mixed berries with a handful of almonds

Calories: 1380   Fat: 57g   Carbs: 168g   Protein: 35g

Day 5

  • Breakfast: Smoothie with spinach, bananas, and a tablespoon of chia seeds
  • Lunch: Cucumber and tomato salad with fresh cilantro and olive oil
  • Dinner: Sprouted quinoa with kale, tomatoes, and fresh parsley
  • Snack: Sliced apples with a handful of walnuts

Calories: 1400   Fat: 59g   Carbs: 170g   Protein: 37g

Day 6

  • Breakfast: Raw cacao nibs and banana smoothie with coconut oil
  • Lunch: Bell pepper and spinach wrap with a drizzle of raw apple cider vinegar
  • Dinner: Raw broccoli salad with avocados, tomatoes, and fresh basil
  • Snack: Oranges with a handful of sunflower seeds

Calories: 1390   Fat: 60g   Carbs: 165g   Protein: 34g

Day 7

  • Breakfast: Smoothie bowl with berries, bananas, and flaxseeds
  • Lunch: Sprouted lentil salad with cucumbers, bell peppers, and fresh herbs
  • Dinner: Spinach and avocado salad with raw apple cider vinegar dressing
  • Snack: Grapes with a handful of nuts

Calories: 1410   Fat: 58g   Carbs: 172g   Protein: 36g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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