3-Day Cardiac Diet: Is It Safe? (original) (raw)

Fact Checked

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

3-Day Cardiac Diet: Is It Safe? (Plus How to Eat for a Healthy Heart)

December 5, 2020

Cardiac diet - Dr. Axe

The cardiac diet — also sometimes called the heart-healthy diet, DASH diet or MIND diet— is recommended by many cardiologists for adults who are at high risk of developing heart disease.

This may be because they’re dealing with risk factors such as high blood pressure, high cholesterol or obesity, or even because they’re battling an illnesses like diabetes or even cancer, which can interfere with normal heart function.

The cardiac diet is very similar to the well-known Mediterranean diet, which has been shown to promote not only cardiovascular health, but cognitive health and longevity in general. Because it emphasizes healthy foods like veggies, whole grains, fish, nuts and seeds, it’s a great choice for just about everyone, whether they’re susceptible to heart-related issues or not.

What Is the 3-Day Cardiac Diet?

The cardiac diet (CD) is a heart-healthy diet plan that can help minimize the risk of developing heart disease. Two principles that this diet emphasizes most are reducing sodium/salt intake and fat intake, especially saturated fat.

Other components include reducing processed foods and added sugars and increasing intake of fruit, vegetables, whole grains, fiber, legumes, fish and nuts — all of which studies show protect heart health.

Ad

The “3 day cardiac diet” got its name because some say that a very restrictive version of the cardiac diet, which is followed for three days of the week, can help you lose up to 10 pounds in three days. However, these results are not common and haven’t been proven.

The traditional cardiac diet is not actually meant to be a fad diet, but more like a healthy lifestyle change that can be followed long term.

Foods to Eat and Avoid

What meats can you eat on a cardiac diet? Can you eat cheese on a cardiac diet?

As mentioned above, the CD is a low-sodium and relatively low-fat diet. While leaner meats, egg whites and fish are allowed, fattier cuts of meat and most cheeses are off-limits, since they are higher in total fat and cholesterol.

What do you eat on a cardiac diet? Here are the heart-healthy foods and beverages you’ll find on the cardiac diet menu:

What should you not eat on a heart healthy diet? These are the foods you should avoid if following the cardiac diet:

Guidelines/Meal Plan

Here are the basic guidelines for following the CD:

What does this look like in practice? Here are some ways to create your own healthy and tasty cardiac diet plan:

Wondering how you can enhance the flavor of your meals without the use of salt? Try using healthy salt substitutes and flavor enhancers, such as:

3-Day Cardiac Diet Meal Plan:

If you choose to follow the more restrictive 3-day cardiac diet, you’ll consume a set meal plan for three consecutive days during the week, and then you can basically eat whatever you want for the rest of the week (four days). This cycle should be repeated each week.

While following this diet, meals include a source of protein and usually some carbs, such as bread or fruit, sometimes along with veggies. The goal is to lower your calorie intake to about 800–1,000 calories per day.

Foods that are allowed during the three restrictive days of the week are:

Here’s what your day may look like when following the diet:

Benefits

1. Can Help Reduce Inflammation and Risk for Heart Disease

The CD emphasizes eating plenty of fresh fruits and vegetables each day, which provide a variety of antioxidants as well as fiber, vitamins and minerals that research shows support heart health. These nutrients can also help fight oxidative stress and inflammation, which can contribute to a number of age-related health conditions.

Ad

In addition to fruits and veggies, other anti-inflammatory foods are included in the diet, such as oily fish like salmon (rich in omega-3s), nuts like almonds and walnuts, olive oil, avocado, herbs and spices.

2. Helps Decrease High Blood Pressure

Because it decreases sodium intake and increases potassium intake, the CD can help decrease high blood pressure (or hypertension). Hypertension is considered a major risk factor for heart attacks and other cardiovascular problems, and it can be worsened by high-sodium intake and high levels of inflammation.

3. Can Help Prevent High Cholesterol

In addition to providing low levels of sodium, the CD reduces overall fat intake, especially saturated fat and cholesterol. This is intended to help prevent the buildup of plaque on the artery walls, which can pose a risk for heart disease.

4. May Lead to Weight loss

This type of diet is emphasizes many heart healthy foods that are high in fiber, such as veggies, fruits, nuts, seeds, beans and whole grains. These tend to be filling and are generally low in calories but high in volume.

This can help take up room in your stomach and control your appetite, potentially leading to lower calorie intake and weight loss.

Risks and Side Effects

Compared to the 3-day cardiac diet, the standard cardiac diet is a healthier choice with more variety. It’s more sustainable and backed by research compared to the 3-day version, which is not.

If you take any medications on a daily basis, such as a blood thinner or cholesterol medication, speak with your doctor before starting to follow the cardiac diet meal plan. Because it’s low in fat and sodium, the diet may change how your medication works to keep your cholesterol and blood pressure levels in the normal range, so get your doctor’s guidance to be safe.

Another potential condition that may be impacted by the CD is a kidney problem, particularly if you use salt substitutes frequently that contain potassium. If you have a kidney-related issue or take potassium-sparing diuretics, make sure you understand whether salt substitutes are safe for you.

You also want to ask your doctor about whether or not you should take any supplements to help cover your needs if following this diet, such as a B12 or vitamin K supplement. In addition to changing your diet and supplement routine, discuss what types of exercise are appropriate for you to do, since this can help boost how well the diet works to improve your heart health.

Sample Menu

Breakfasts:

Lunches:

Dinners:

Conclusion