Heart Health Diet (Plant-Based)

This comprehensive nutrition plan is packed with fiber-rich fruits, vegetables, legumes, whole grains, tofu, and healthy fats, drawing inspiration from renowned cardiovascular eating patterns like the Portfolio and DASH diets. By prioritizing plant-based sources, this regimen is naturally dairy-free and egg-free, making it an ideal match for vegan and vegetarian lifestyles, while easily accommodating pescatarian preferences. The approach is specifically tailored to work in harmony with your body's unique physiology, supporting key genetic pathways identified in your PlexusDx report. For instance, the plan targets lipid transport and clearance mechanisms influenced by genes like APOB, APOA5, and LPA, while simultaneously addressing blood pressure regulation and vascular health associated with the ACE and NOS3 genes. It also considers metabolic factors related to TCF7L2, ensuring that your daily intake of soy proteins, healthy oils, and low-sodium foods actively supports your personal cardiovascular goals.

The scientific framework of this program focuses on reducing cardiovascular risks by substituting saturated fats with heart-protective plant nutrients and strictly managing sodium intake. Evidence suggests that these specific dietary adjustments can help lower cholesterol, improve glycemic control, and reduce inflammation. To help you implement these science-backed strategies, focus on the following actionable steps:

Limit Saturated Fat: Keep saturated fat intake below 15 grams per day by choosing healthy plant-based fats like nuts and seeds over animal fats.
Prioritize Healthy Fats: Incorporate omega-3s and monounsaturated fats daily through walnuts, almonds, extra virgin olive oil, and avocado oil.
Boost Fiber Intake: Aim for up to 55 grams of fiber daily by eating whole grains, legumes, and soluble fiber sources like oats, Brussels sprouts, and berries.
Manage Sodium: Keep sodium consumption under 1,800 milligrams per day to support healthy blood pressure levels.
Include Soy Protein: Eat at least one serving of soy protein (such as tofu or edamame) daily, complemented by other high-fiber proteins like black beans and hummus.

Ready to get started? Click the button below to access your personalized PlexusDx meal planning tool. If you need to adjust a meal to fit specific preferences or restrictions, you can easily find delicious alternatives using our "Swap" feature. Just follow these simple steps:

Locate the meal you want to change on your planner.
Click the three dots in the corner of the meal card.
Select “Swap recipe” from the menu.
Choose “Swap” to change just this meal, or “Swap all” to replace it for the whole week.
Keep clicking “Swap” to cycle through alternatives until you find one that matches your rules (like gluten-free, dairy-free, or egg-free).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

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Diets & Meal Plans