IFM Cardiometabolic Food Plan

What is the CardioMetabolic Food Plan?

The CardioMetabolic Food Plan was developed by the Institute for Functional Medicine to support individuals with or at risk for cardiovascular disease, metabolic syndrome, and type 2 diabetes. It’s a comprehensive, research-based approach to using food therapeutically—targeting the root causes of chronic illness, including inflammation, insulin resistance, oxidative stress, and poor blood sugar control.

While the foundation of the plan is inspired by the Mediterranean way of eating, this is not a traditional Mediterranean diet. Instead, it’s a modified, more personalized version—one that places greater emphasis on high-quality protein, low-glycemic carbohydrates, and therapeutic foods known to positively influence blood sugar, cholesterol, and overall metabolic function. 

This plan features:

• Increased High-Quality Protein Intake: Unlike the standard Mediterranean diet, this plan allows for a higher consumption of high-quality proteins. Protein plays a crucial role in stabilizing blood sugar levels and promoting satiety. Sources include omega-3-rich fish (e.g., anchovies, salmon, sardines), soy-based foods (e.g., miso, tofu, tempeh), and legumes, which provide both protein and complex carbohydrates. ​

• Low Glycemic Impact: The plan emphasizes foods with low to moderate glycemic indices to maintain stable blood sugar levels. This approach helps prevent spikes in blood glucose and insulin, supporting overall metabolic health. ​

• High Fiber Content: A diet rich in fiber from whole, unprocessed foods aids in digestion, provides a feeling of fullness, and supports cardiovascular health. Recommended sources include vegetables, fruits, whole grains, nuts, seeds, and legumes. ​

• Balanced Quality Fats: The plan encourages the consumption of healthy fats, particularly unsaturated fats from sources like extra-virgin olive oil, avocados, and nuts. These fats have been associated with improved cardiovascular outcomes.

• Condition-Specific Phytonutrients: Incorporating plant-based compounds known as phytonutrients can positively influence metabolic pathways. For example, cinnamaldehyde in cinnamon and isoflavones in soybeans assist in blood sugar regulation, while carotenoids in tomatoes and polyphenols in green tea help reduce LDL-cholesterol oxidation.

This is not a one-size-fits-all diet. It's a therapeutic, food-as-medicine approach that can be personalized to honor cultural preferences, specific health conditions, and unique genetic needs. With the guidance of a healthcare practitioner, the CardioMetabolic Food Plan becomes a powerful tool to support healing, restore energy, and nourish the body.

Foods You Can Eat on a CardioMetabolic Food Plan:

The CardioMetabolic Food Plan is built around fresh, whole, unprocessed foods that are rich in fiber, phytonutrients, healthy fats, and clean proteins. These foods support metabolic balance, stabilize blood sugar, and reduce inflammation. Many of them are also deeply satisfying and naturally flavorful—no deprivation required!

Vegetables (aim for 6 to 9 cups per day):

• Leafy greens (spinach, arugula, kale, romaine, Swiss chard)

• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)

• Root vegetables (carrots, beets, turnips, rutabaga)

• Alliums (onions, garlic, leeks, shallots)

• Zucchini, asparagus, green beans, mushrooms, celery, cucumbers

Low-Glycemic Fruits:

• Berries (blueberries, raspberries, blackberries, strawberries)

• Apples, pears, grapefruit, kiwi, plums, peaches

• Papaya, watermelon (in moderation)

Whole Intact Grains (if tolerated):

• Steel-cut oats, rolled oats

• Barley, bulgur, quinoa

• Wild rice, brown rice, millet

• Sprouted whole grain breads and crackers with seeds

Legumes:

• Lentils, black beans, chickpeas, adzuki beans

• Soybeans (edamame, tofu, tempeh—organic and non-GMO preferred)

Nuts and Seeds:

• Almonds, walnuts, hazelnuts, pecans, pistachios

• Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, hemp seeds

Healthy Fats and Oils:

• Extra virgin olive oil, avocado oil, flaxseed oil

• Whole olives, avocados, coconut (in small amounts)

• Fatty fish (wild salmon, sardines, mackerel, trout)

Proteins:

• Wild-caught fish and seafood

• Organic, pasture-raised poultry (chicken, turkey)

• Grass-fed beef and lamb (in moderation)

• Organic tofu, tempeh, and eggs (if tolerated)

Herbs, Spices, and Flavor Enhancers:

• Fresh herbs (parsley, cilantro, basil, thyme)

• Spices (turmeric, cinnamon, cumin, ginger)

• Lemon juice, vinegar, garlic, mustard, miso

Foods to Avoid on a CardioMetabolic Food Plan:

This plan avoids foods that are highly processed, inflammatory, or known to spike blood sugar and insulin levels. The goal is not restriction, but protection—giving your body the space it needs to heal and thrive.

Refined and Processed Foods:

• White bread, pastries, crackers, and baked goods

• Chips, processed snacks, instant noodles

• Sugary cereals and granola bars

Added Sugars and Sweeteners:

• Cane sugar, corn syrup, agave, brown rice syrup

• Artificial sweeteners (aspartame, sucralose, saccharin)

• Flavored yogurts, sweetened beverages, candy

Refined Grains:

• White rice, white pasta, instant oats

• White flour, all-purpose flour, refined wheat products

Inflammatory Fats and Oils:

• Corn oil, soybean oil, canola oil

• Margarine, shortening, trans fats

• Deep-fried foods, fast food

Conventional Processed Meats:

• Bacon, deli meats, hot dogs, sausage (especially nitrate/nitrite-cured)

• Factory-farmed meats and seafood

Excess Alcohol and Caffeine:

• Sweetened cocktails, beer, sugary energy drinks

• Limit caffeine if it disrupts blood sugar balance or sleep

What are the Benefits of a CardioMetabolic Food Plan?

The CardioMetabolic Food Plan is ideal for those who want to reverse chronic inflammation, balance blood sugar, and protect their heart through intentional, nourishing food choices. Every element of this plan is designed to support metabolic healing and reduce the drivers of cardiovascular disease and type 2 diabetes.

This food plan is especially beneficial for:

• Blood sugar balance and insulin sensitivity

• Lowering high blood pressure

• Reducing LDL cholesterol and triglycerides

• Managing or reversing metabolic syndrome and type 2 diabetes

• Decreasing abdominal (visceral) fat

• Enhancing energy, clarity, and satiety

• Supporting healthy weight loss

• Reducing cravings for sugar and refined carbs

• Improving vascular health and circulation

• Nourishing the gut microbiome

The plan also emphasizes therapeutic foods with well-studied phytonutrients—such as leafy greens, berries, tomatoes, garlic, flaxseed, oats, fatty fish, and green tea—that go beyond basic nutrition to actually help repair, protect, and regulate systems throughout the body.

What are the Drawbacks of a CardioMetabolic Food Plan?

While incredibly healing, the CardioMetabolic Food Plan may feel like a big shift at first—especially for those used to relying on processed or packaged foods. Reducing sugar, caffeine, and refined carbohydrates can bring up initial withdrawal symptoms like fatigue, cravings, or mood changes. These are temporary and often resolve within the first week or two.

Other considerations:

• Individuals with food sensitivities (such as soy or nightshades) may need to adapt the plan further

• Those with gluten intolerance or celiac disease should avoid gluten-containing grains like barley or rye

• Some may find meal prep more time-intensive at the beginning

• Those sensitive to caffeine may need to limit coffee, black tea, or chocolate

• Dairy is not eliminated but should be customized based on personal tolerance and practitioner guidance

• Those with histamine intolerance may react to some fermented or aged foods

However, many find that once they move past the initial adjustment, this plan becomes an incredibly nourishing, sustainable way of life that’s enjoyable and deeply supportive of long-term health.

How Do I Start a CardioMetabolic Food Plan?

If you’re ready to support your heart, blood sugar, and metabolism through food, here are a few simple steps to get started:

1. Become a Nourishing Meals® member if you haven't already, to access customized meal plans and recipes.

2. Stock your kitchen with nutrient-dense foods—especially vegetables, omega-3 rich fish, legumes, fresh fruits, and healthy fats like avocado and olive oil.

3. Clear out your pantry of inflammatory oils, refined sugars, processed grains, and sweetened beverages.

4. Use our CardioMetabolic meal plans to guide your week. You can also create your own by filtering recipes to match this plan.

5. Schedule your meals, print shopping lists, and prep ahead to make your week easier.

6. Get support! Join our Nourishing Meals Community Facebook Group where we share recipes, encouragement, and inspiration weekly.