There are many reasons why people choose healthy recipes for a good heart. Some people want to improve their heart health, while others may be trying to lower their cholesterol or blood pressure. Whatever the reason, eating a healthy diet is important for overall health and well-being.
Healthy heart recipes often include plenty of fruits, vegetables, and whole grains. These foods are low in saturated fat and cholesterol, and they provide important nutrients like fiber, vitamins, and minerals. In addition, healthy heart recipes may also include lean protein sources, such as fish, chicken, or beans.
Eating a healthy diet is just one part of an overall healthy lifestyle. People who are trying to improve their heart health should also focus on getting regular exercise, quitting smoking, and managing stress. These lifestyle changes can help to lower the risk of heart disease and other health problems.
When it comes to eating for a healthy heart, there are plenty of delicious recipes to choose from. Here are some of our favorites:
1. Skillet Salmon with Asparagus & Tomatoes
This recipe is packed with heart-healthy ingredients like salmon, asparagus, and tomatoes. It’s also low in calories and fat, making it a great option for those looking to eat healthier.
Ingredients:
- 1 pound salmon fillets
- 1 bunch asparagus, trimmed
- 1 pint cherry tomatoes
- 1 tablespoon olive oil
- 1 lemon, juiced
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400 degrees F.
- In a large baking dish or skillet, place the salmon fillets, asparagus, and cherry tomatoes.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Bake for 20-25 minutes, or until the salmon is cooked through.
Nutrition Facts
- Calories: 400
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 13 g
- Cholesterol: 94 mg
- Sodium: 365 mg
- Carbohydrates: 9 g
- Fiber: 3 g
- Sugar: 4 g
- Protein: 47 g
2. Roasted Beet & Goat Cheese Salad
Roasted beet and goat cheese salad is a healthy and flavorful dish that makes a great side or main course. Beets are roasted and then combined with goat cheese, walnuts, balsamic vinegar, and olive oil. This salad can be served chilled or at room temperature. Enjoy!
Ingredients:
- 1 lb. roasted beets, peeled and diced
- 4 oz. goat cheese
- 1/4 cup chopped walnuts
- 2 tbsp. balsamic vinegar
- 1 tbsp. olive oil
Instructions:
- Trim the beets and wrap them in foil.-Preheat the oven to 400 degrees F.
- Roast beets for 45-60 minutes, or until the beets are tender when pierced with a knife.
- Allow the beets to cool before proceeding with the recipe.
- Prepare the salad in a large bowl
- Combine the roasted beets, goat cheese, walnuts, balsamic vinegar, and olive oil.
- Season with salt and pepper to taste.
- Serve chilled or at room temperature. Enjoy!
Nutrition Facts
- Serving size: 1/2 cup
- Calories: 130
- Fat: 10 g
- Saturated fat: 3 g
- Cholesterol: 10 mg
- Sodium: 70 mg
- Carbohydrates: 7 g
- Fiber: 2 g
- Sugar: 4 g
- Protein: 5 g
- Vitamin A: 2%
- Vitamin C: 8%
- Calcium: 4%
- Iron: 6
3. Quinoa & Black Bean Stuffed Peppers
These stuffed peppers are a great vegetarian option for those looking for heart-healthy recipes. They’re packed with fiber and protein, and they’re also low in calories.
Ingredients:
- 4 large bell peppers (any color)
- 1 cup quinoa, cooked
- 1 can of black beans, drained and rinsed
- 1/2 cup salsa
- 1/2 tsp. chili powder
- 1/4 tsp. ground cumin
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 1 cup shredded cheddar cheese
Instructions:
- Preheat the oven to 350 degrees.
- Cut the tops off of the bell peppers and remove the seeds and ribs.
- In a large bowl, mix together cooked quinoa, black beans, salsa, chili powder, cumin, salt, and pepper.
- Stuff each pepper with the quinoa mixture and place in a baking dish.
- Bake for 20 minutes, then remove from oven and top with shredded cheese.
- Bake for an additional 5-10 minutes, or until cheese is melted and bubbly.
- Serve immediately. Enjoy!
Nutrition Facts
- Serving size: 1 stuffed pepper
- Calories: 210Fat: 7 g
- Saturated fat: 3 g
- Unsaturated fat: 4 g
- Trans fat: 0 g
- Carbohydrates: 28 g
- Fiber: 5 gSugar: 5 g
- Protein: 9 g
- Cholesterol: 15 mg
- Sodium: 470 mg
- Potassium: 610 mg
4. Chicken & Sweet Potato Stew
This hearty stew is perfect for chilly nights. It’s made with chicken breasts, sweet potatoes, carrots, and other vegetables. Plus, it’s low in saturated fat and cholesterol.
Ingredients:
- 1 lb chicken breasts, boneless & skinless
- 1 large sweet potato, peeled & diced
- 2 carrots, peeled & diced
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 4 cups chicken broth
- 1 tsp dried thyme
- Salt & pepper to taste
Instructions:
- In a large pot or Dutch oven, heat the oil over medium heat. Add the chicken and cook until browned, about 5 minutes per side.
- Add the sweet potatoes, carrots, onion, garlic, chicken broth, thyme, salt, and pepper.
- Bring to a simmer and cook until the vegetables are tender and the chicken is cooked for about 30 minutes.
- Serve hot with some crusty bread for dipping. Enjoy!
Nutrition Facts
- Serving size: 1 cup
- Calories: 210
- Fat: 7 g
- Saturated fat: 1.5 g
- Unsaturated fat: 5 g
- Trans fat: 0 g
- Carbohydrates: 12 g
- Fiber: 2 g
- Sugar: 4 g
- Protein: 25 g
- Cholesterol: 70 mg
- Sodium: 520 mg
- Potassium: 700 mg
Vegetarian Chili
This chili is a great option for those looking for a hearty, yet healthy, recipe. It’s packed with beans, vegetables, and flavor. Plus, it’s low in calories and fat. I like to serve this chili with some shredded cheese on top and a side of cornbread. It’s also great the next day, so feel free to make a batch and enjoy it throughout the week.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 red pepper, diced
- 1 green pepper, diced
- 1 tablespoon chili powder
- 2 cans (15 ounces each) of black beans, drained and rinsed
- 1 can (15 ounces) of diced tomatoes
- 1 can (15 ounces) of corn
- 1 teaspoon cumin
- Salt and pepper, to taste
- Optional toppings:
- Shredded cheese
- Sour cream
- Chopped green onions
Instructions:
- Heat the oil in a large pot over medium heat. Add the onion, garlic, and peppers, and cook until softened, about 5 minutes.
- Add the chili powder and cook for 1 minute.
- Add the black beans, tomatoes, corn, and cumin. Season with salt and pepper, to taste.
- Bring to a simmer and cook until heated about 5 minutes.
- Serve with shredded cheese, sour cream, and chopped green onions, if desired.Enjoy!
These are just a few of the many healthy heart recipes that are available. For more ideas, check out websites like Cooking Light or Eating Well. And, talk to your doctor or registered dietitian about other ways to eat for a healthy heart.
