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Heart-Healthy Recipes Everyone Will Love
If you’re looking for some heart-healthy recipes, you’ve come to the right place. Incorporating healthy ingredients into your diet doesn’t have to mean sacrificing flavor. Here are some delicious recipes that are good for your heart and taste good too.
Roasted Salmon with Asparagus
This dish is simple yet flavorful. Roast some salmon fillets and asparagus on a single sheet pan for a meal that doesn’t require much effort or cleanup. Salmon is rich in omega-3 fatty acids, which have been linked to heart health.
Turkey Chili
A hearty bowl of chili is perfect on a cold day. This turkey chili is lower in fat than traditional beef chili, and it’s loaded with fiber-rich beans and veggies. Top it with a dollop of Greek yogurt for added creaminess.
Grilled Chicken with Mango Salsa
This colorful dish is sure to brighten up any plate. Marinate chicken breasts in a mix of lime juice, garlic and spices, then grill until cooked through. Top with a simple mango salsa made with diced red onion, fresh cilantro and lime juice.
Spinach and Feta Stuffed Chicken Breast
This dish may look impressive, but it’s actually quite easy to pull off. Butterfly chicken breasts (slice almost in half lengthwise), then stuff with a mix of chopped spinach, feta cheese and garlic. Bake until golden brown.
Heart-Healthy Grocery List
Now that you have some heart-healthy recipes to try out, it’s time to stock up on the necessary ingredients. Here’s a handy grocery list to help you fill your cart with heart-healthy foods.
Produce:
- Fresh fruits and vegetables (the more colorful, the better)
- Leafy greens
- Tomatoes
- Broccoli and cauliflower
- Sweet potatoes
- Avocado
- Berries (blueberries, raspberries, strawberries)
- Citrus fruits (oranges, grapefruits)
- Apples and pears
Protein:
- Fish (salmon, tuna, sardines)
- Skinless chicken breast
- Turkey breast
- Lean beef (sirloin, tenderloin)
- Lamb chops
- Eggs
- Beans and lentils
- Nuts and seeds
Dairy:
- Low-fat milk or milk alternatives (soy, almond, coconut)
- Low-fat yogurt or Greek yogurt
- Low-fat cheese
- Eggs
Grains and cereals:
- Whole-grain breads and crackers
- Oatmeal
- Whole-grain pasta
- Brown rice
- Quinoa
- Corn tortillas
Healthy Eating for a Healthy Heart
In addition to incorporating heart-healthy foods into your diet, it’s also important to pay attention to other aspects of your eating habits. Here are some tips for healthy eating that will benefit your heart (and your overall health).
Portion control:
Even healthy foods can be overeaten. Be mindful of portion sizes and try to eat until you’re comfortably full, not stuffed. Using a smaller plate can help trick your brain into thinking you’re eating more than you are.
Healthy fats:
Not all fats are created equal. Aim to include healthy fats in your diet, such as those found in fish, nuts, seeds and avocado. Limit saturated fats (found in meat and dairy) and avoid trans fats (found in processed foods).
Sodium:
Too much sodium can raise blood pressure and contribute to heart disease. Look for low-sodium options when shopping and try to use herbs and spices to add flavor instead of salt.
Sugar:
Excess sugar can also contribute to heart disease. Try to limit added sugars in your diet (found in processed foods, sugary drinks and desserts). Natural sugars found in fruits are a better option.
Fiber:
Fiber is important for digestive health and can also help lower cholesterol levels. Aim for 25-30 grams of fiber per day, which can be found in whole grains, fruits, vegetables and legumes.
By making small changes to your diet and overall eating habits, you can improve your heart health and reduce your risk of heart disease.
Heart-Healthy Menu Planner
If you’re not sure where to start when planning heart-healthy meals for the week, this menu planner can help. It includes breakfast, lunch, dinner and snack ideas that are all good for your heart.
Monday:
- Breakfast: Greek yogurt with fresh berries and almonds
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes and avocado
- Dinner: Salmon fillet with roasted asparagus and quinoa
- Snack: Apple slices with almond butter
Tuesday:
- Breakfast: Banana oatmeal with honey and cinnamon
- Lunch: Turkey and vegetable stir-fry with brown rice
- Dinner: Spinach and feta stuffed chicken breast with roasted potatoes and green beans
- Snack: Carrots and hummus
Wednesday:
- Breakfast: Veggie omelet with whole-grain toast
- Lunch: Tuna salad wrap with romaine lettuce and sliced tomato
- Dinner: Beef and vegetable stir-fry with brown rice
- Snack: Edamame
Thursday:
- Breakfast: Greek yogurt with banana and granola
- Lunch: Quinoa salad with mixed greens, chickpeas and roasted veggies
- Dinner: Grilled chicken with mango salsa and sweet potato fries
- Snack: Mixed berries
Friday:
- Breakfast: Whole-grain waffles with fresh berries and Greek yogurt
- Lunch: Roasted vegetable sandwich on whole-grain bread
- Dinner: Salmon cakes with roasted broccoli and brown rice
- Snack: Air-popped popcorn
Of course, this is just a sample menu. Feel free to mix and match these ideas or come up with your own heart-healthy meal plan that fits your preferences and schedule.
Conclusion
With so many delicious and healthy foods to choose from, eating for heart health doesn’t have to be boring or bland. By incorporating these heart-healthy recipes, grocery list, eating tips and menu planner into your routine, you can take steps towards a healthier heart and a healthier you.
