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Heart-healthy diet plan for better sleep

Good sleep and a healthy heart go hand in hand. A heart-healthy diet plan can include foods that not only support heart health but also promote restful sleep. Discover meals that help you wind down and enhance both your heart wellness and your sleep quality.

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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

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
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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

  • 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 for Heart-healthy Diet Plan for Better Sleep

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: 1480   Fat: 55g   Carbs: 160g   Protein: 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: 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 quinoa
  • Snack: Banana with a handful of pumpkin seeds

Calories: 1520   Fat: 54g   Carbs: 170g   Protein: 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: 1480   Fat: 50g   Carbs: 160g   Protein: 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: 1530   Fat: 55g   Carbs: 170g   Protein: 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: 1470   Fat: 50g   Carbs: 160g   Protein: 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: 1500   Fat: 52g   Carbs: 170g   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 Oct. 1, 2024.

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