Heart Healthy Diet Planner
Build a personalized heart-healthy eating plan based on your body, activity level, and cardiovascular focus. Get your daily calorie target, sodium limit, saturated fat limit, fiber and potassium goals — plus a sample DASH or Mediterranean meal plan. All for free.
What Is a Heart-Healthy Diet?
A heart-healthy diet is an eating pattern designed to protect your cardiovascular system. It emphasizes fruits, vegetables, whole grains, lean proteins, healthy fats, and fiber while limiting sodium, saturated fat, added sugar, and processed foods. The two most studied heart-healthy patterns are the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet.
This planner calculates your personalized heart-healthy targets based on your body and focus:
- Daily calorie target based on your BMR, activity level, and goal.
- Sodium limit — tighter if your focus is blood pressure.
- Saturated fat limit — about 6% of daily calories (AHA recommendation).
- Fiber target — 14 g per 1,000 kcal, capped at 25–38 g/day.
- Potassium target — higher if your focus is blood pressure.
- Cholesterol limit — tighter if your focus is cholesterol.
- Protein target to preserve muscle mass.
How Does the Heart-Healthy Diet Planner Work?
The planner first estimates your calorie needs, then applies heart-healthy limits and targets based on your focus:
Step 1 — Basal Metabolic Rate (BMR):
Mifflin-St Jeor (men): BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Mifflin-St Jeor (women): BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Katch-McArdle (if body fat % given): BMR = 370 + 21.6 × lean body mass(kg)
Step 2 — Total Daily Energy Expenditure (TDEE):
TDEE = BMR × activity multiplier (1.2 – 1.9)
Target calories = TDEE − 400 (lose) or TDEE + 400 (gain)
Step 3 — Heart-healthy targets:
Sodium: 1,500 mg (BP focus) or 2,300 mg (AHA general limit)
Saturated fat: 6% of calories ÷ 9 kcal/g
Fiber: 14 g per 1,000 kcal (capped 25–38 g)
Potassium: 4,700 mg (BP focus) or 3,500 mg (general)
Cholesterol: 200 mg (cholesterol focus) or 300 mg (general)
Protein: 1.2–1.6 g/kg of body weight
The recommended limits follow the American Heart Association (AHA) and DASH guidelines, which have been shown to reduce blood pressure, lower LDL cholesterol, and reduce cardiovascular risk.
Why Use This Heart-Healthy Diet Planner?
- Personalized targets: Your sodium, fat, fiber, and potassium limits are calculated from your body and focus.
- Focus-aware: Blood pressure focus tightens sodium and increases potassium; cholesterol focus tightens cholesterol.
- Sample DASH / Mediterranean meal plan: Get a full day of heart-healthy meal ideas with nutrient notes.
- Visual breakdown: See your heart-healthy macronutrient split at a glance.
- Free & Private: No registration, no data storage.
Understanding Your Heart Health Status
- Heart-Optimized: Your targets are aligned with AHA and DASH recommendations, including tighter sodium and cholesterol limits.
- Heart-Healthy Plan: Your targets meet general heart-healthy guidelines for most adults.
- Aggressive Plan: Your calorie target is very low — monitor how you feel and consider consulting a professional.
Note: This calculator provides general guidance and is not a substitute for medical advice. If you have high blood pressure, high cholesterol, diabetes, or any cardiovascular condition, consult your doctor or a registered dietitian before making significant dietary changes.
Which Dietary Pattern Should I Choose?
- DASH: The most researched heart-healthy pattern. Emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Proven to lower blood pressure.
- Mediterranean: Emphasizes olive oil, fish, nuts, whole grains, and vegetables. Strongly linked to heart health, longevity, and lower cardiovascular risk.
- Flexitarian: Mostly plant-based with occasional meat and fish. Balanced and sustainable for most households.
- Vegetarian: No meat or fish, but includes dairy and eggs. Excellent for heart health when built around whole foods.
❓ Heart Healthy Diet Planner FAQ
What makes a diet heart-healthy?
A heart-healthy diet emphasizes vegetables, fruits, whole grains, legumes, nuts, fish, and healthy fats (especially olive oil), while limiting sodium, saturated fat, added sugar, and processed foods. The DASH and Mediterranean diets are the two most strongly evidence-based patterns.
How much sodium should I eat per day?
The American Heart Association recommends no more than 2,300 mg/day for most adults, and ideally no more than 1,500 mg/day — especially if you have high blood pressure. This planner uses 1,500 mg if your focus is blood pressure and 2,300 mg otherwise.
How much saturated fat is allowed on a heart-healthy diet?
The AHA recommends limiting saturated fat to about 5–6% of daily calories. On a 2,000-calorie diet, that's roughly 11–13 g per day. The planner calculates your exact limit based on your calorie target.
How much fiber should I eat for heart health?
Aim for about 14 g of fiber per 1,000 calories, which translates to 25–38 g per day for most adults. Soluble fiber (from oats, beans, apples, and barley) is especially helpful for lowering LDL cholesterol.
Why is potassium important for heart health?
Potassium helps counter sodium's effects on blood pressure and supports healthy heart rhythms. The DASH diet recommends 4,700 mg/day for blood pressure control. Good sources include bananas, sweet potatoes, spinach, beans, and avocados.
Is dietary cholesterol still important?
Yes, for some people. While dietary cholesterol has less impact on blood cholesterol than saturated fat, the AHA still recommends limiting dietary cholesterol to 300 mg/day for most adults, and 200 mg/day if you have high cholesterol or cardiovascular disease.
What are the best fats for heart health?
Unsaturated fats — especially monounsaturated (olive oil, avocados, nuts) and polyunsaturated (fatty fish, walnuts, flaxseed) — are the best choices. Omega-3 fatty acids from fish are particularly protective for the heart.
Should I avoid all fat on a heart-healthy diet?
No. Healthy fats are essential for heart health. Aim for about 25–30% of calories from fat, mostly unsaturated. Very-low-fat diets are rarely necessary and can reduce absorption of fat-soluble vitamins.
How much protein should I eat for heart health?
Aim for 1.2–1.6 g of protein per kg of body weight. Choose lean protein sources like fish, poultry, beans, lentils, and low-fat dairy. Limit processed meats (bacon, sausage, deli meat), which are linked to higher cardiovascular risk.
Is the Mediterranean diet good for heart health?
Yes. The Mediterranean diet is one of the most strongly evidence-based heart-healthy patterns. It emphasizes olive oil, fish, nuts, whole grains, and vegetables, and has been linked to lower rates of heart disease and stroke.
Can I use this planner if I have high blood pressure?
Yes, but choose "Lower blood pressure" as your focus to get tighter sodium and potassium targets. Always work with your doctor on blood pressure management — diet is one part of a comprehensive plan.
Can I use this planner if I have high cholesterol?
Yes. Choose "Lower cholesterol" as your focus to get tighter saturated fat and cholesterol limits. Soluble fiber and plant sterols (found in fortified foods) are especially helpful, and this planner's meal plan highlights them.
How often should I recalculate my heart-healthy plan?
Recalculate whenever your weight changes significantly (more than 2–3 kg), your activity level changes, or your goals change. For most people, checking every 4–8 weeks is sufficient.
Can I use this calculator if I'm pregnant?
This calculator is not designed for pregnant or breastfeeding women. Pregnancy and lactation significantly change nutrient requirements, and heart-healthy eating during pregnancy should be guided by your healthcare provider.