What is the IFM 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 inspired by the Mediterranean way of eating, this is not a traditional Mediterranean diet. Instead, it’s a personalized therapeutic plan with greater emphasis on high-quality protein, low-glycemic carbohydrates, and functional foods that influence blood sugar, cholesterol, and metabolic balance. 

Who is the IFM CardioMetabolic Food Plan For?

This diet is an excellent long-term lifestyle plan for anyone interested in optimizing metabolic function and longevity. Whether you're recovering from chronic illness or simply want to age well, this plan provides a deeply nourishing, sustainable foundation for lifelong vitality.

The CardioMetabolic Food Plan is specifically recommended for:

• Those with risk factors for cardiovascular disease (CVD)

• Individuals with metabolic dysfunction, such as insulin resistance or prediabetes

• Those already diagnosed with metabolic syndrome or type 2 diabetes

• Individuals experiencing high blood pressure, high cholesterol, or elevated blood fats

• People with increased abdominal fat, low energy, or systemic inflammation

While cardiovascular and metabolic diseases may seem different, they share common roots—chronic inflammation, oxidative stress, poor nutrition, and insulin resistance. This food plan addresses these shared causes through a personalized, food-as-medicine approach. 

How the IFM CardioMetabolic Food Plan Works:

The CardioMetabolic Food Plan focuses on food as medicine—addressing the underlying mechanisms that drive chronic disease. These include insulin resistance, systemic inflammation, oxidative stress, and nutrient imbalances. By emphasizing nutrient-dense whole foods, this plan promotes metabolic healing, blood sugar stability, and cardiovascular protection.

Core Features of This Plan:

• High-Quality Protein Intake: Prioritizes proteins that support blood sugar balance and satiety (e.g., omega-3-rich fish, soy foods, legumes).

• Low Glycemic Load: Supports stable blood sugar and insulin sensitivity.

• High Fiber: Promotes digestive health, satiety, and cardiovascular protection.

• Healthy Fats: Emphasizes unsaturated fats from olive oil, avocados, and nuts.

• Therapeutic Phytonutrients: Uses functional plant compounds (like those in cinnamon, green tea, and tomatoes) to improve metabolic markers.

This is not a one-size-fits-all approach. With guidance, it can be adapted to your preferences, health needs, and genetic makeup—providing a powerful, food-as-medicine pathway to healing and vitality.

Foods to Eat on a CardioMetabolic Food Plan:

This plan emphasizes fresh, whole foods rich in nutrients that support heart health, metabolic balance, and blood sugar regulation.

Vegetables (6 to 9 cups daily):

• Leafy greens: spinach, kale, romaine, Swiss chard

• Crucifers: broccoli, cabbage, Brussels sprouts

• Roots: carrots, beets, rutabaga, turnips

• Alliums: onions, garlic, shallots

• Others: zucchini, asparagus, green beans, mushrooms

Low-Glycemic Fruits:

• Berries: blueberries, raspberries, blackberries

• 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 grain breads and crackers

Legumes:

• Lentils, chickpeas, black beans, adzuki beans

• Soybeans (edamame, tofu, tempeh)

Nuts & Seeds:

• Almonds, walnuts, hazelnuts, pecans

• Chia, flax, sunflower, pumpkin, hemp seeds

Healthy Fats & Oils:

• Extra virgin olive oil, avocado oil, flaxseed oil

• Avocados, olives, small amounts of coconut

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

Proteins:

• Wild-caught fish and seafood

• Pasture-raised poultry (chicken, turkey)

• Grass-fed beef and lamb (in moderation)

• Organic tofu, tempeh, eggs (if tolerated)

Flavor Enhancers:

• Herbs: parsley, cilantro, basil, thyme

• Spices: turmeric, cinnamon, cumin, ginger

• Lemon juice, vinegars, mustard, miso

Foods to Avoid on a CardioMetabolic Food Plan:

This plan avoids foods that spike blood sugar, cause inflammation, or hinder metabolic healing.

Refined and Processed Foods:

• White bread, crackers, pastries, baked goods

• Instant noodles, processed snacks, sugary cereals

Sugars and Sweeteners:

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

• Artificial sweeteners: aspartame, sucralose, saccharin

• Sweetened beverages, flavored yogurts, candy

Refined Grains:

• White pasta, white rice, instant oats

• Refined wheat products (all-purpose flour)

Inflammatory Fats & Oils:

• Corn, soybean, canola oils

• Margarine, shortening, trans fats

• Deep-fried foods, fast food

Processed Meats:

• Bacon, deli meat, hot dogs, sausages

• Factory-farmed meats and seafood

Alcohol & Caffeine (in excess):

• Cocktails, beer, sugary energy drinks

• Limit coffee and black tea if it disrupts blood sugar or sleep

Benefits of the IFM CardioMetabolic Food Plan:

The CardioMetabolic Food Plan is designed to reverse chronic inflammation, restore insulin sensitivity, and support optimal heart and metabolic function. By using food to target root causes, it empowers individuals to heal from the inside out and regain control of their health.

This plan supports:

• Blood sugar regulation and insulin sensitivity

• Lowering blood pressure and cholesterol

• Managing metabolic syndrome and type 2 diabetes

• Reducing abdominal fat and inflammation

• Enhancing energy, clarity, and satiety

• Supporting healthy weight loss

• Reducing sugar and refined carb cravings

• Improving circulation and vascular health

• Nourishing the gut microbiome

Challenges and Drawbacks:

• May feel like a big shift for those used to packaged foods

• Temporary fatigue or cravings may arise as sugar and caffeine are reduced

• Prep time may be higher in the beginning

• Sensitive individuals may need to modify the plan further (e.g., avoid soy, gluten, nightshades)

How Do I Start the IFM CardioMetabolic Food Plan?

If you’re ready to support your heart, blood sugar, and metabolism through food, here’s how to begin:

1. Become a Nourishing Meals® member to access personalized meal plans and hundreds of therapeutic recipes.

2. Set up your user profile and select "IFM CardioMetabolic Food Plan" to filter recipes accordingly.

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

4. Stock your kitchen with leafy greens, wild fish, legumes, fruits, and healthy fats.

5. Use a pre-made meal plan or create your own with our meal planner and shopping list tools.

6. Batch cook and prep ahead on the weekend to make weekday meals easier.

7. Join our Nourishing Meals® Community Facebook Group for recipe ideas, support, and encouragement.

This plan can be a powerful reset for your body—and with the right tools and support, it becomes not just doable, but deeply nourishing and sustainable.