Calorie Tracking with Heart Disease
Managing weight while protecting your heart. Here's how to track for cardiac health.
Medical Disclaimer: Always follow your cardiologist's and dietitian's specific recommendations. This guide provides general information and should not replace personalized medical advice.
Why Weight Matters for Heart Health
Excess weight increases:
- Blood pressure
- Cholesterol levels
- Heart workload
- Diabetes risk (which damages heart)
- Inflammation
Losing even 5-10% of body weight can significantly improve cardiac markers.
What to Track Beyond Calories
For heart disease, track these as well:
- Sodium: Under 2,300mg (or 1,500mg if directed)
- Saturated fat: Under 13-20g daily
- Trans fat: Zero
- Cholesterol: Under 300mg (or 200mg if high LDL)
- Fiber: 25-30g (helps lower cholesterol)
Heart-Healthy Food Swaps
| Instead of | Choose |
|---|---|
| Butter | Olive oil |
| Red meat | Fish, chicken, legumes |
| Full-fat dairy | Low-fat or fat-free dairy |
| Processed meats | Fresh lean meats |
| Salt | Herbs, spices, lemon |
| White bread | Whole grain bread |
The DASH and Mediterranean Diets
Both are proven to improve heart health:
DASH Diet Focus:
- Fruits and vegetables
- Whole grains
- Low-fat dairy
- Lean proteins
- Limited sodium
Mediterranean Diet Focus:
- Olive oil as primary fat
- Fish 2+ times per week
- Nuts and seeds
- Abundant vegetables
- Moderate wine (if approved by doctor)
Sample Day: 1,600 cal Heart-Healthy
- Breakfast: Oatmeal + berries + walnuts (350 cal, 150mg sodium)
- Lunch: Grilled chicken salad with olive oil dressing (400 cal, 300mg sodium)
- Snack: Apple + almonds (200 cal, 0mg sodium)
- Dinner: Baked salmon + brown rice + steamed vegetables (500 cal, 400mg sodium)
- Evening: Low-fat yogurt + fruit (150 cal, 100mg sodium)
Total: 1,600 cal, ~950mg sodium, plenty of fiber
Hidden Sodium Sources
Most sodium comes from processed foods, not the salt shaker:
- Bread and rolls
- Deli meats and cured meats
- Pizza
- Canned soups and vegetables
- Restaurant food (often 2,000+ mg per meal)
- Condiments (soy sauce, ketchup)
Exercise Considerations
Talk to your cardiologist about safe exercise levels. Generally:
- Start slow after cardiac events
- Cardiac rehab programs are excellent
- Walking is often safe and effective
- Know your symptoms — stop if you experience warning signs
Track for Your Heart
Pandish tracks calories and can help you monitor your intake. Pair with your cardiac care team for personalized guidance.
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