Heart-healthy meal plan for insulin resistance

• Low-Glycemic Carbs: Opt for sweet potatoes, legumes, and whole grains that don’t spike blood sugar.
• Lean Proteins: Include fish, poultry, tofu, and legumes to maintain muscle and manage blood sugar levels.
• Non-Starchy Vegetables: Go for broccoli, spinach, and peppers for fiber and nutrients without raising blood sugar.
• Healthy Fats: Add nuts, seeds, olive oil, and fatty fish like salmon for heart health.
• Fiber-Rich Foods: Choose beans, lentils, and oats to help control blood sugar levels.

• Refined Carbs: Avoid white bread, white pasta, and sugary snacks that cause blood sugar spikes.
• Sugary Foods: Steer clear of candies, desserts, and sweetened drinks high in added sugars.
• Trans Fats: Avoid fried foods, baked goods, and margarine with partially hydrogenated oils.
• High-Sodium Foods: Reduce intake of salty snacks, canned soups, and processed meals that can affect blood pressure.
• Processed Meats: Skip processed meats like sausages and deli meats which are high in sodium and unhealthy fats.

Following a heart-healthy meal plan for insulin resistance can help stabilize blood sugar levels, making it easier to manage insulin sensitivity. This plan emphasizes fiber-rich foods, which can improve digestion and reduce spikes in blood glucose. It also encourages the intake of healthy fats, which can support cell function and reduce inflammation. Over time, this meal plan can contribute to better overall metabolic health.

To support heart health and manage insulin resistance, these substitutions can enhance your meals:

• For a nutrient-dense green, bok choy can replace spinach, offering a mild flavor and crunchy texture.
• To vary your grain intake, teff can replace quinoa, providing a nutty flavor and high iron content.
• For a different protein source, sardines can replace tuna, offering a rich source of omega-3s and calcium.
• To add variety to your fruit, kiwi can replace apples, offering a tart flavor and vitamin C.
• For a creamy alternative, ricotta cheese can replace cottage cheese, adding a smooth texture and rich flavor.

If you're managing insulin resistance with a heart-healthy diet, focus on affordable whole grains like brown rice and barley. Beans and lentils are inexpensive and high in fiber. Buying lean meats in bulk and freezing portions can save money. Look for sales on fresh produce, and don’t shy away from canned or frozen veggies; just watch the sodium content. Cooking at home is key to controlling costs and ingredients.