CHUM adopts the Heart-Healthy meal plans of SOSCuisine

Smart Meal Plans for a HEALTHY HEART

Food plays a key role in preventing and managing heart diseases. This is why we created these dedicated Heart Healthy Meal Plans.

They are designed for people with high blood pressure, high blood cholesterol or hypertriglyceridemia. They allow for reducing the risk of heart disease and stroke, through a healthy, varied and balanced diet. They are also designed to prevent the risk of relapse.

The meal plans are based on the Mediterranean diet, use a maximum of unprocessed foods, and meet all nutritional recommendations from the following respected sources:

Heart & Stroke Foundation (Canada's leading organization for heart disease and stroke)
American Heart Association (USA)
DASH Eating Plan, U.S. Department of Health and Human Services
Health Canada's Food Guide
Extenso (Canada; in French)
PasseportSanté.net (in French): Hypercholesterolemia, Hypertension, Hypertriglyceridemia

References

Last but not least, these Meal Plans are updated every week to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.

N.B. It is essential that you consult your Doctor if you face a medical condition and it is recommended that you also consult a Registered Dietitian.

Each week you will receive:

Each week you will receive

	Your menu for the week, balanced and tailored to your needs (calorie level and servings)
	Fast, easy and delicious recipes for the entire 7-day menu
	A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets
	A step-by-step action plan to help you save time in the kitchen

View an example of a 7-day menu.

Why are these Meal Plans SMART?

Why are these Meal Plans smart?

Our Meal Plans are smart because they ensure, week after week, that you will:

eat what is BEST for a heart's HEALTH
ENJOY eating
take advantage of the BEST BUYs at your preferred grocery stores

Also, you'll be able to choose freely, and as often as you want, the calorie level (1,800 or 2,100 calories) and the number of people (1, 2, 3, or 4). The quantity of each ingredient will then be automatically adjusted in the recipes and in the grocery list.

To find out what foods you will be getting in your meal plans, watch this video:

Why SOS Cuisine?

The recommendations for a HEALTHY HEART consist of 40 nutritional targets that must be attained every day.

Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.

SOUNDS COMPLICATED? Not with SOS Cuisine!

We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!

Why Meal Plans instead of just recipes?

Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Heart Healthy recipes'.

Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.

And your entire family benefits from a healthy lifestyle, because our Heart Healthy Meal Plans are balanced and appropriate for everyone.

Nutrition Info

The most recent recommendations^{(1,2,3,4,5,6,7,8,9,10)} for a healthy heart consist of 40 nutritional targets that must be attained day after day, so as to lower your risk of heart disease and stroke, and prevent relapse.

Proper daily calorie intake, to achieve and maintain a healthy weight. We currently offer 3 caloric levels to best meet your needs: 1,800 and 2,100 calories per day.
Optimal intake of vitamins and minerals, especially sodium, calcium, potassium and magnesium
Optimal intake and distribution of carbs, including fiber, fats and proteins
Optimal intake of good fats (monounsaturated, polyunsaturated) and optimal omega-6 / omega-3 ratio
No trans fat, and limited amounts of saturated fats and added/concentrated sugars
Appropriate number of servings of the 4 food groups of Canada's Food Guide:
- Vegetables and fruit, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
- Grain products, including a majority of whole grain products
- Low-fat milk and alternatives
- Meat and alternatives, including fish
Adequate intake of foods that are specifically recommended (fat fish, soybeans, nuts and seeds, particularly almonds, legumes, garlic, onion, etc.)
Adequate intake of foods that need to be limited (coffee, alcohol, sweets, soft drinks, animal protein, fried foods, etc.)

The following table shows that our Heart Healthy Meal Plans have consistently met the nutritional recommendations since their launch, on February 3rd, 2011.

* Are you a health professional?
Please contact us to have more information on our meal plans.

References:

Heart & Stroke Foundation (Canada). Healthy Eating , accessed in December 2010
Hypertension Canada. Recommendations 2011 , accessed in December 2010
American Heart Association. Nutrition center , accessed in December 2010
U.S. Department of Health and Human Services. Your Guide to Lowering Your Blood Pressure With DASH , National Institutes of Health, National Heart, Lung, and Blood Institute, originally printed 1998, revised April 2006
Health Canada's Eating Well with Canada's Food Guide , January 7th, 2008
PasseportSanté.net. Hypertension artérielle – Diète spéciale , December 2005 (in French)
PasseportSanté.net. Hypercholestérolémie et diète Portfolio , January 2007 (in French)
PasseportSanté.net. Hypertriglycéridémie: diète spéciale , January 2010 (in French)
PasseportSanté.net. Troubles cardiaques , November 2007 (in French)
Extenso (Canada). L'hypertension et la diète DASH , 24 novembre 2008 (in French)

Important advice and useful tips

	If you are overweight, you must know that weight loss, even modest, could improve your health. Our Hearth Healthy Meal Plans are designed to help you achieve and maintain a healthy weight. To find out which calorie level is right for you, compute your estimated energy requirements (EER). To find out what your healthy body weight is, compute your body mass index ( BMI) Getting regular exercise helps protecting heart's health, reducing stress and loosing weigh, if needed. Exercise can be undertaken with a high level of safety by most people, including stroke survivors. However, exercise is not without risks. Therefore, all stroke survivors should, before beginning a physical conditioning regimen, undergo a complete medical history and a physical examination. We can help you! Get enough sleep. Find healthy ways to manage your stress. Live smoke-free. Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
	Choose products without trans fat. Make sure the list of ingredients does not show hydrogenated oil. If you drink alcoholic beverages, do so with moderation: No more than one drink /day for women and two drinks/day for men. Moderate your consumption of caffeine-containing beverages (coffee, tea, soft drinks, energy drinks, etc.)
	If you see the ingredient "salt to taste" in a recipe, we advise your putting little or not at all, because salt is associated with hypertension. Avoid medications with high sodium content, such as Aqua Seltzer, Bromo Seltzer and Rolaids.
Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

How much does it cost?

$95.40/year (i.e. $7.95/month, save $24)
Will recur yearly until cancelled
$9.95/month
Will recur monthly until cancelled

N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.

	Satisfaction guaranteed
	Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by: buying no more food than you need avoiding food wastage
	See the FAQ about subscriptions and plans

View an example of a 7-day menu.

FAQ

Why should I trust the menus?
Almonds
Canola vs. olive oil
Crispbread
Drinks
Fish vs. beef
Hypertension, diabetes and weight loss

Lunch box
Peanut Butter
Repeated recipes
Sandwiches and burgers
White bread
Yogurts with plant sterols
More FAQ

Why should I trust the menus? Are they checked by a dietitian?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.

Why are almonds so present in the Heart Healthy meal plan?
Almonds are very rich in energy and good nutrients, such as fiber, protein, vitamins and minerals. A dozen almonds or so are very effective when you have the munchies. Almonds are also very convenient to carry and don't get rancid as quickly as walnuts, for example.

What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?

Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!

I see 'crispbread' in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.

I really like your weekly meal plans but I would like to know what to drink?

Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have wine or fruit juice but remember, each glass represents an extra 100 kcal. Also, in order to benefit from the cardioprotective effects of red wine, women can consume, at most, 1 glass per day and maximum 2 for the men. In the morning, tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.

See Also:

How many times a week will I have fish if I subscribe to the Heart Healthy meal plan? Same question for beef?
Since this meal plan is based on the Mediterranean diet, you will have fish and seafood about 4 times a week. These foods are good choices because they are low in calories and high in essential unsaturated fats. Beef, on the other hand, will only be present once or twice a week because it is a significant source of saturated fats, which must be limited.

I have hypertension, diabetes and I want to lose weight. What meal plan should I choose?

We recommend that you consult your doctor and/or a registered dietitian that will give you the best advice in this regard.

This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.

With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada's Food Guide recommendations, and can therefore contribute to reduce your blood pressure.

There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.

I don't like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one’s appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.

While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I'm going to buy also be like this?

Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.

I don't like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread and lettuce separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!

Why do we find white bread in the Heart Healthy meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.

It is true that whole grain brown bread is richer in fiber than white bread. However, as our Heart Healthy meal plan is based on the Mediterranean diet, it includes plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!

Where can I find the yogurts with plant sterols?

You can find them in all the major supermarkets. In Canada, you can buy Astro's BioBest drinkable yogourt; in Europe, Danacol from Danone. Both yogourts contain 1g sterols per container.

Plant sterols are added also to some fruit juices, such as Oasis Health Break CholestPrevent (1 g per cup), sold in Canada, and to margarines, such as BecelPro.Activ (0,75 g per 2 tsp (10 ml)).

Simplify your life and subscribe to our HEALTHY HEART Meal Plan.

Note: We remind you to read our Medical Disclaimer.

Page last updated on 2013-04-24 @ 14:50

Testimonials

"Research has shown that predefined meal plans greatly contribute to the adoption of better eating habits, which is one of the three keys to reducing the risk of cardiovascular diseases, along with exercise and abstinence from smoking. The SOS Cuisine 'heart-healthy' meal plans take into consideration personal requirements and preferences and meet the latest nutritional recommendations."

Dr. George Honos, Head of Cardiology, University of Montreal's Health Center

Montreal, QC, Canada

"Since my husband had a heart attack, about 2 years ago, I have been very concerned of overall life balance, exercise, and being knowledgeable about your blood cholesterol and blood pressure, all in an effort to reduce risk for another attack. I'm finding the menus and recipes very useful, helping on what we should do-lots of vegetables and fruit, low fat meats and fish etc. We're fortunate to live in the Fraser Valley where they're plentiful and easy to get. After 45 years of meal planning on my own, I found fresh inspiration and new foods. My husband loves it and his blood pressure and cholesterol have never been this good."

Maureen P.

Kamloops, BC, Canada

SOSCuisine