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Heart-healthy diet plan for adhd

Wondering how diet can help manage ADHD while also caring for your heart? A heart-healthy plan can support focus and overall health with foods that nourish both your mind and heart. Find simple, delicious meals that keep you energized and help you stay on track with your health goals.

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Diet plan grocery list

  • Spinach
  • Kale
  • Broccoli
  • Carrots
  • Bell peppers
  • Sweet potatoes
  • Tomatoes
  • Cucumbers
  • Avocado
  • Berries
  • Bananas

  • Oranges
  • Apples
  • Eggs
  • Salmon
  • Chicken breast
  • Turkey breast
  • Tofu
  • Brown rice
  • Quinoa
  • Oats
  • Whole grain bread

  • Low-fat yogurt
  • Skim milk
  • Olive oil
  • Almonds
  • Walnuts
  • Chia seeds
  • Pumpkin seeds
  • Flaxseeds
  • Black beans
  • Kidney beans

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on August 8, 2024.

Diet plan overview

The heart-healthy diet plan for adhd integrates heart-friendly foods that also support focus and mental clarity. This plan includes nutritious options that can help manage ADHD symptoms while promoting heart wellness. It’s about creating a diet that benefits both your brain and your heart, making it easier to stay on track.

Balancing ADHD and heart health through diet can be straightforward and rewarding. With the right choices, you’ll enjoy meals that nourish your mind and heart, helping you feel your best.

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Foods to eat

  • Omega-3 Rich Foods: Salmon, flaxseeds, and walnuts support brain function and heart health.
  • Whole Grains: Brown rice, oats, and whole wheat bread provide steady energy without sugar spikes.
  • Fruits: Apples, oranges, and berries can offer a sweet fix without added sugars.
  • Lean Proteins: Chicken, turkey, and beans help maintain balanced energy levels.
  • Vegetables: Carrots, spinach, and bell peppers are nutrient-dense and good for overall health.
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A healthy diet can give you more energy and help you feel good today. Making poor dietary choices—eating too much of the wrong kinds of food and too little of the right kinds, or too much food altogether—can send you in the other direction (...)

Walter C. Willett, M.D., Dr. P.H.

Foods not to eat

  • Sugary Foods: Avoid candy, pastries, and sugary cereals that can lead to energy crashes and affect focus.
  • Processed Foods: Chips, fast food, and packaged snacks often contain additives that can affect behavior and concentration.
  • Artificial Additives: Food dyes and preservatives found in many processed foods can worsen ADHD symptoms.
  • High-Caffeine Drinks: Energy drinks and certain sodas can increase hyperactivity and affect sleep.
  • Trans Fats: Margarine and hydrogenated oils found in some baked goods and snacks should be avoided.

Main benefits

The heart-healthy diet plan for adhd can improve focus and attention by providing steady energy from whole foods. It helps in reducing hyperactivity and impulsiveness by minimizing sugar and processed foods. This diet supports better mood regulation through nutrient-dense options rich in omega-3s. Additionally, it promotes brain health, which can enhance cognitive function and learning.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Stock up on budget-friendly whole foods like bananas and carrots for snacks that support focus. Buy nuts and seeds in bulk to save money and add omega-3s to your diet. Choose frozen berries over fresh to reduce costs while maintaining nutritional benefits. Make simple homemade trail mixes to avoid the higher prices of pre-packaged snacks.

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Meal Plan for Heart-healthy Diet Plan for ADHD

Day 1

  • Breakfast: Oatmeal with sliced bananas and chia seeds
  • Lunch: Spinach and avocado salad with a lemon-olive oil dressing
  • Dinner: Grilled salmon with steamed broccoli and brown rice
  • Snack: Apple slices with almond butter

Calories: 1480   Fat: 55g   Carbs: 160g   Protein: 80g

Day 2

  • Breakfast: Smoothie with kale, berries, and skim milk
  • Lunch: Quinoa and tofu bowl with diced bell peppers and fresh tomatoes
  • Dinner: Baked chicken breast with roasted sweet potatoes and steamed spinach
  • Snack: Orange slices with a handful of walnuts

Calories: 1500   Fat: 52g   Carbs: 170g   Protein: 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 brown rice
  • Snack: Banana with a handful of pumpkin seeds

Calories: 1540   Fat: 54g   Carbs: 178g   Protein: 85g

Day 4

  • Breakfast: Smoothie bowl with low-fat yogurt, bananas, and chia seeds
  • Lunch: Quinoa and black bean salad with diced tomatoes and avocado
  • Dinner: Grilled turkey breast with roasted carrots and steamed broccoli
  • Snack: Sliced apples with a handful of walnuts

Calories: 1520   Fat: 50g   Carbs: 172g   Protein: 84g

Day 5

  • Breakfast: Oatmeal with apples, flaxseeds, and skim milk
  • Lunch: Brown rice and kidney bean bowl with sautéed bell peppers and garlic
  • Dinner: Baked salmon with quinoa and a side of garlic sautéed kale
  • Snack: Mixed berries with a handful of almonds

Calories: 1550   Fat: 56g   Carbs: 175g   Protein: 85g

Day 6

  • Breakfast: Smoothie with spinach, banana, and flaxseeds
  • Lunch: Lentil and vegetable soup with carrots, garlic, and kale
  • Dinner: Grilled chicken breast with brown rice and steamed broccoli
  • Snack: Orange slices with a handful of walnuts

Calories: 1470   Fat: 49g   Carbs: 160g   Protein: 80g

Day 7

  • Breakfast: Whole grain toast with almond butter and sliced bananas
  • Lunch: Spinach and lentil salad with diced tomatoes and olive oil dressing
  • Dinner: Baked tofu with brown rice and steamed broccoli
  • Snack: Apple slices with a handful of pumpkin seeds

Calories: 1490   Fat: 50g   Carbs: 165g   Protein: 82g

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

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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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 August 8, 2024.

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