Eating a balanced diet that is focused on heart health can be just as important as regular exercise when it comes to staying healthy. Eating a heart-healthy diet can help reduce the risk of heart disease, stroke, and other health conditions. In this guide, we’ll show you how to prepare nutritious meals that are delicious, easy to make, and great for your heart.
Overview of Heart-Healthy Eating
Heart-healthy eating is about focusing on what you eat, making smart choices that contribute to a balanced diet and other healthy lifestyle habits. Eating for your heart means choosing nutrient-rich foods focused on:
• Fruits and vegetables: Make sure to get plenty of colorful fruits and of vegetables. Go for variety, as different colored produce pack their own unique health benefits.
• Whole grains: Aim to make at least half your daily grain intake whole grains like brown rice, quinoa, oats and bulgar wheat which are packed with essential vitamins, minerals, fiber and phytonutrients.
• Lean proteins: Have a serving of fish or seafood twice a week, skinless poultry once a day or beans twice a week can reduce the risk of heart disease by offering essential fatty acids.
• The right fats: Incorporate healthy fats like olive oil, nuts and avocados into meals and snacks as part of a balanced diet.
• Low sodium foods: Reduce your intake of processed food and select low sodium fare instead. This can help keep your blood pressure in check as you strive for better heart health.
By incorporating these items into your meal plan and cutting back on saturated fat found in fatty cuts of red meat, full-fat dairy products and processed food items like fried snacks you can improve cholesterol levels, lower blood pressure levels ad nourish your body from the inside out towards better health.
Breakfast
Breakfast is the most important meal of the day, and when it comes to looking after your heart, eating a nutritious breakfast is essential. Here are some heart-friendly breakfast recipes that are delicious and full of goodness. These recipes are high in fibre, complex carbohydrates and omega-3 fatty acids, all good for your heart health.
Overnight Oats with Blueberries and Walnuts
Overnight oats with blueberries and walnuts is a delicious and nutritious way to start the day. It’s a great option for those who prefer to have something quick and healthy to grab in the morning. All you need to do is mix oats, blueberries, walnuts, your favorite non-dairy milk such as almond or coconut milk, a bit of maple syrup or honey if desired, and let it sit overnight in the fridge. In the morning you have a bowl of nutritious goodness that you can enjoy either as it is or top with other desired ingredients like banana slices and extra nuts or seeds.
Oats are rich in dietary fibers that help reduce cholesterol levels and are good sources of minerals like selenium which helps protect against cardiac diseases like heart failure; plus they provide energy-boosting B vitamins such as thiamin, riboflavin, niacin, vitamin B6 and folate. Walnuts are also rich in B vitamins as well as omega-3 fatty acids that reduce inflammation throughout the body; plus they contain anti-oxidants that help protect our cells from free radicals damage. Blueberries are an excellent source of powerful antioxidants called polyphenols which can aid in protecting blood vessels from being damaged by oxidative stress; plus they provide an array of vitamins including Vitamin C which helps boost immunity and protect us against cardiovascular disease.
All these ingredients together make one tasty yet healthy breakfast choice – so try this recipe out for yourself!
Egg and Avocado Toast
Egg and avocado toast is a delicious and nutritious breakfast that is good for your heart. This easy-to-make breakfast option is packed with protein, healthy fats and fiber to keep you feeling full until lunchtime. The egg and avocado combo provides generous amounts of vitamin D, potassium, omega-3 fatty acids, fiber and B vitamins all of which are essential for heart health.
To make this tasty toast, simply slice a whole grain piece of bread in half lengthwise. Toast the bread until it’s golden brown and set aside to cool slightly. Meanwhile, fry one egg in a frying pan over medium heat until the edges are lightly browned and the yolk is cooked through but still soft. Spread one side of the toasted bread with mashed avocado (or guacamole). Place the cooked egg on top of the avocado spread followed by slices of tomatoes or other fresh seasonal vegetables like bell peppers or onion slices. Sprinkle with sesame seeds, chili flakes or other herbs and spices as desired before serving up warm. Enjoy!
Spinach and Feta Frittata
This simple one-pan main dish combines a few staple ingredients into a delicious and nutritious meal that can be enjoyed for breakfast or as part of a light lunch. Spinach is rich in iron, vitamins, minerals and dietary fiber, providing numerous health benefits including improved digestion, healthy bones and better circulation. Feta cheese adds creaminess, salty flavor and protein to the dish.
This Spinach and Feta Frittata is an excellent way to start your day — no matter the time. It’s incredibly easy to make; simply sauté onions and pepper slices in olive oil, add baby spinach leaves until they wilt then add crumbled feta cheese before setting the mixture aside. Beat eggs together with garlic and herbs then pour them over the spinach mixture in a skillet. Bake until golden brown on top, cut into wedges and enjoy!
Lunch
Healthy lunches are a great way to fuel you up for the afternoon and help keep your heart healthy. It’s important to include a variety of nutrient-dense foods in your lunch to ensure you’re getting essential vitamins and minerals. From fresh salads to hearty soups and sandwiches, there are plenty of delicious options to choose from. Let’s explore some of the best recipes for a healthy lunch.
Grilled Salmon and Asparagus Salad
Salmon is a great addition to any heart-healthy meal plan, providing essential omega-3 fatty acids and a great source of protein. With this Grilled Salmon and Asparagus Salad, you get just that! The asparagus adds an extra crunch to the salad, while the grilled salmon adds an smoky, flavorful twist.
To make this dish: Preheat oven to 375 degrees Fahrenheit. Place 5 ounces of boneless salmon fillet onto aluminum foil on a roasting pan and season with salt, pepper, lemon juice and olive oil. Place on center rack in oven; bake for 10 minutes or until salmon is cooked through. Cut into cubes and set aside. Heat 1 tablespoon of olive oil in a medium saucepan, add 1 cup trimmed asparagus spears; sauté for 6 minutes or until tender but still slightly crisp. Arrange 1 large romaine lettuce heart in the center of 4 salad plates; top each plate with ¼ cup cooked asparagus spears and 4 ounces cooked salmon cubes Arrange 2 tablespoons of thinly sliced red onion around the lettuce edge; top each plate with 2 tablespoons low-fat Italian vinaigrette dressing Sprinkle each plate generously with cracked black pepper Serve immediately; enjoy!
Quinoa and Black Bean Burrito Bowls
Begin building healthy meals with quinoa and black bean burrito bowls, a combination of excellent sources of plant-based protein. Quinoa is a complete protein containing all nine essential amino acids and is an excellent source of fiber. Black beans offer a good mix of fiber, protein, iron and B vitamins — including thiamin, riboflavin and niacin — that are important for metabolism.
These filling bowls are easy to make and will provide hours of lasting energy throughout the day. Be sure to use mashed avocado as the creamy topping to your bowl, as it is filled with healthy monounsaturated fats that help protect your heart and improve cholesterol levels.
You can customize each bowl to fit individual dietary needs and incorporate vegetables like bell peppers or zucchini; add cooked chicken or turkey; top with chopped onions, tomatoes or jalapeno peppers; or jazz it up with some salsa or Greek yogurt.
Quinoa and black bean burrito bowls make a great lunch option for busy individuals, as they require minimal preparation time and can easily be prepped ahead of time for grab-and-go convenience. A single-serving container filled with these ingredients fits easily in most gym bags for an energizing post workout snack!
Greek Yogurt and Fruit Parfaits
Greek yogurt and fruit parfaits make an ideal meal choice as they are high in dietary fiber, vitamins, minerals, and antioxidants while low in calories. This delicious and nutritious combination is a great way to get your required daily intake of nutrients while maintaining a healthy heart. In this recipe, we’ll show you how to use different types of fruit, Greek yogurt, nuts, seeds and other ingredients to create a colorful snack or dessert. First start with the yogurt: Greek yogurt is thicker than regular yogurt due to the straining process that it undergoes. A single serving (150g) has around twice the amount of protein as regular yogurt. Then add some fruit: choose from a variety of fresh or frozen fruits such as blueberries, raspberries, strawberries, mangoes or blackberries – whatever you have in your pantry – to give each parfait some natural sweetness and flavor. Next add healthy toppings: include some crunchy whole-grain granola for texture as well as chopped nuts like walnuts or almonds for added protein and healthy fats that will help keep you full longer. You can also top with HealthySeeds Chia seeds for an extra boost or hemp hearts for their nutty flavor and additional health benefits like omega-3 fatty acids which help reduce risk of cardiovascular disease. Lastly garnish with coconut flakes or shaved dark chocolate for an extra level of flavor complexity. Follow these simple steps to assemble a delicious parfait that’s good for your heart!
Dinner
Eating heart-healthy meals for dinner is a great way to start your day off right. Eating nutritious and delicious dinners can promote better heart health by providing you with all the essential nutrients needed to stay healthy. This section will provide recipes for healthy and tasty dinners that can help you stay on track with your heart-healthy goals.
Roasted Vegetable and Chickpea Quinoa Bowls
Enjoy a tasty and nutritious meal with these delicious Roasted Vegetable and Chickpea Quinoa Bowls! Versatile and adaptable to whatever you have on hand, it’s sure to become a family favorite.
This recipe combines roasted vegetables, chickpeas, quinoa, and herbs for a satisfying meal that is packed with flavor. The key to making this dish successful is to roast the vegetables until they are tender and golden-brown. Once that is complete, simply assemble the bowls with the cooked quinoa or other grain of your choice such as barley, brown rice or farro. Top off the bowls with a generous drizzle of tahini sauce and sprinkle of herbs for a flavorful end-result everyone will love!
These Roasted Vegetable and Chickpea Quinoa Bowls are an excellent way to enjoy healthy plant-based proteins that help keep your heart healthy. The combination of quinoa and chickpeas provide essential vitamins, minerals, complex carbohydrates, amino acids and fiber – ideal for anyone looking to support their cardiac health.
Baked Salmon with Lemon and Thyme
This simple, tasty dish forms part of a healthy, balanced diet that can help to reduce the risk of heart disease and stroke. Baked salmon with lemon and thyme takes only minutes to prepare and couldn’t be more delicious. Start by preheating your oven to 350°F (175°C).
Place four 4-ounce fillets of wild-caught salmon onto an oiled baking sheet. Squeeze the juice of one lemon over the salmon and sprinkle with 1 teaspoon each of minced fresh thyme, garlic powder, onion powder, dried oregano, salt, and pepper. Slice one-half lemon into thin slices on top of each fillet.
Bake for 8 minutes or until it flakes easily when tested with a fork. Serve with roasted vegetables or a side salad for a healthier meal that all your friends can enjoy.
Vegetable and Lentil Soup
Vegetable and lentil soup is a delicious and nutritious way to eat for a healthy heart. This nutrient-packed combination of vegetables and lentils is naturally low in fat, cholesterol, and sodium, making it an ideal choice for anyone looking to make healthy heart choices.
This soup mixture can be made in the slow cooker or on the stovetop, both of which require minimal effort and produce an extremely flavorful combination of fresh vegetables and hearty lentils. Carrots, celery, onion, garlic, tomatoes, any type of potato desired (such as Yukon gold or red potatoes), zucchini, kale or spinach leaves, ginger root (optional) may be used as ingredients. Lentils depending on the cooking method used may include green or brown lentils that have been rinsed prior to adding them to the pot or slow cooker.
To ensure maximum flavor while keeping this meal low in sodium you will want to use freshly-ground black pepper when seasoning it to your taste buds’ delight. The broth used can be any kind of unsalted vegetable broth (or even water) so that all of the natural flavors are allowed come through without having an overly salty taste. Simmering this soup over low heat allows all of those natural flavors combine and create a delicious balance that everyone will enjoy.
This Vegetable Lentil Soup is heart-healthy food at its best! Enjoy alone with some crusty whole grain bread on the side -or add shredded cooked chicken or beef for a fuller meal — either way you cannot go wrong!
Desserts
Desserts don’t have to be unhealthy! Eating for your heart doesn’t mean that you have to give up the sweet life. With the right ingredients included, you can make delicious and nutritious desserts that will not only be healthy for your heart but also taste good. Let’s explore some heart-friendly recipes for desserts that you can make for you and your family.
Dark Chocolate and Banana Bites
These delicious and nutritious dark chocolate and banana bites are perfect as an afternoon snack or a healthy dessert. A combination of dark chocolate and ripe bananas, these bite-sized morsels have delightful flavors that come together in perfect harmony. The sweet dark chocolate coating provides a pleasing contrast to the creamy bananas beneath it, while the touch of Himalayan sea salt enhances the flavors even further. In addition to being satisfyingly sweet and indulgent, this recipe also contains powerful antioxidants coming from the naturally occurring cocoa polyphenols in dark chocolate that can help lower your risk of cardiovascular disease.
These deliciously decadent bites are easy to make and require just a few simple ingredients. Place chopped semi-sweet dark chocolate into a medium bowl with coconut oil and melt over double boiler until almost melted, stirring occasionally until smooth. Remove from heat then stir in sea salt until combined. Peel ripe organic bananas, cut each into twelve pieces then dip each piece into the melted dark chocolate mixture using two tongues (one on each end). Place on parchment paper lined baking sheet allowing excess dark chocolate to drip off, then place baking sheet in refrigerator for one hour or until completely set before serving. Enjoy!
Apple and Cinnamon Crumble
Apple and Cinnamon Crumble is a classic comforting dessert that is perfect for autumn and winter months. This recipe contains a tasty crumble topping made with rolled oats, oat flour, and brown sugar as well as nutmeg and cinnamon that is combined with fresh diced apples to create an unbeatable combination of flavors.
To make the crumble topping, mix together the rolled oats, oat flour, brown sugar, cinnamon, and nutmeg in a bowl. In a separate bowl, add the diced apples along with 1 tablespoon of lemon juice to prevent them from turning brown. Then pour the dry topping over the apples and mix until all of the ingredients are well blended.
Line an ovenproof dish with baking paper before spooning in the mixture evenly. Bake for 40 minutes at 350°F (175°C) until golden brown on top. Serve warm with custard or ice-cream for added indulgence. Enjoy!
Baked Apples with Almond Butter
Fresh apples with warm, sweet flavors pair perfectly with almond butter, making this a great go-to dessert. The fiber and antioxidants present in apples help to protect against heart disease while almond butter provides healthy monounsaturated fat. Combining these two ingredients creates a uniquely nourishing and delicious dish that still hits the heart-healthy mark.
This recipe uses whole apples slices so feel free to choose your favorite type of apple—large or small, tart or sweet! Slice the tops off and remove the cores, then fill each with 1 tablespoon of almond butter. Sprinkle brown sugar over each apple and place them in a greased baking pan or dish. Bake for 10 minutes at 350 degrees Fahrenheit and top with ground cloves or nutmeg for extra flavor. Serve warm for a creamy and succulent dessert everyone can enjoy!