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20 Easy Heart-Healthy Meals

, http://www.foodnetwork.ca/heal...a-and-Sesame-Brittle

Enjoying a heart-healthy diet shouldn’t mean skimping on the delicious dishes you love. Packed with nutritious ingredients for a strong cardiovascular system, these recipes won’t break your health goals — or your food-loving heart.

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Roast Salmon with Florida Grapefruit and Quinoa Salad

Roast Salmon with Florida Grapefruit and Quinoa Salad

Salmon is rich in omega-3 fatty acids, supportive heart and total body health, and grapefruit contains lycopene, another heart-healthy nutrient. Combined with fibre-rich quinoa, this is a heart-healthy meal that loves you back.

Get the recipe for Lynn Crawford's Roast Salmon with Florida Grapefruit and Quinoa Salad.

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Black Bean Chili with Avocado

Black Bean Chili with AvocadoBoth black beans and avocado are rich in fibre, important for a healthy heart by sweeping away LDL “bad” cholesterol. Avocado creates dairy-free creaminess and boosts the heart-health factor in this meal even further with monounsaturated fatty acids.

Get the recipe for Black Bean Chili with Avocado.

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Mellow White Miso Soup with Cod, Baby Bok Choy, Sriracha & Lime

Mellow White Miso Soup with Cod, Baby Bok Choy, Sriracha & LimeSalmon often gets the spotlight for omega-3s, but cod also delivers the heart-healthy goods. Cod’s meaty texture and mild taste make it perfect for Asian-inspired meals like this hearty soup.

Get the recipe for White Miso Soup with Cod, Baby Bok Choy, Sriracha & Lime.

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Grilled Corn and Barley Salad with Goat Cheese and Blueberries

Grilled Corn and Barley Salad with Goat Cheese and BlueberriesBlueberries are a heart-healthy powerhouse, containing antioxidants that keep arterial walls clean. Paired with whole grains, olive oil and almonds, this is a healthful salad that skips the typical lettuce.

Get the recipe for Grilled Corn and Barley Salad with Goat Cheese and Blueberries.

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Roasted Arctic Char with Chickpea Ragu

Roasted Arctic Char with Chickpea RaguGive salmon the night off with omega-3-rich Arctic char. Paired with fibre-rich chickpeas, this is a protein-packed dish bursting with heart-healthy nutrition.

Get the recipe for Roasted Arctic Char with Chickpea Ragu.

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Greek-Style Baked Beans with Tomatoes and Feta

Greek-Style Baked Beans with Tomatoes and FetaThe soluble fibre and antioxidants present in beans are what makes them a heart-healthy choice, and tomatoes contain lycopene, another heart-healthy booster. It’s a warming, nutritious vegetarian main perfect for cold nights.

Get the recipe for Greek-Style Baked Beans with Tomatoes and Feta.

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Goat Cheese, Lentil and Brown Rice Rolls

Goat Cheese, Lentil and Brown Rice RollsWhole grains like brown rice help to regulate blood pressure thanks to their impressive fibre content. Protein-packed lentils and a touch of goat cheese make this meat-free take on cabbage rolls feel special occasion-worthy.

Get the recipe for Giada De Laurentiis' Goat cheese, Lentil and Brown Rice Rolls.

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Edamame Mashed Sandwiches with Baked Fries

Edamame Mashed Sandwiches with Baked FriesEdamame (soy beans) contains omega-3 fatty acids, vitamins, minerals and protein. Soy protein has been shown to lower cholesterol, making this vibrant sandwich taste (and feel) even better. Baked fries skip the unhealthy fats from deep-frying for a filling, fully vegan heart-smart meal.

Get the recipe for Edamame Mashed Sandwiches with Baked Fries.

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Chickpea Curry with Rice

Chickpea Curry with RiceBeans and legumes like chickpeas help to lower LDL “bad” cholesterol via their impressive fibre content. Spices found in curry such as turmeric and ginger provide anti-inflammatory action for even more cardiovascular support. Swap white rice for brown rice or quinoa to make this even more nutritious.

Get the recipe for Ree Drummond's Chickpea Curry with Rice.

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Lamb Souvlaki with Rice & Watermelon Salad

Lamb Souvlaki with Rice & Watermelon SaladA lean cut of lamb can be a healthy option, especially when portion control is put in place with bamboo skewers. Accompanying the meat is watermelon, rich in lycopene, a fat-soluble, heart health supporter, easily absorbed by the olive oil in the dressing and marinade.

Get the recipe for Lamb Souvlaki with Rice & Watermelon Salad.

FM

Summer's Last Tomato Tart

Summer's Last Tomato TartWhole wheat flour, cornmeal and olive oil form a healthier crust, free of white flour or butter, for this beautiful slice of summertime. Lycopene, a nutrient important for cardiovascular health, is found in the star of the show: tomatoes.

Get the recipe for Summer’s Last Tomato Tart.

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Roasted Root Vegetable Pasta with Walnuts

Roasted Root Vegetable Pasta with WalnutsAntioxidants, omega-3s and whole grains, this pasta has everything your heart desires. The monounsaturated fats in olive oil improves cardiovascular health by helping to reduce cholesterol, and deliver antioxidant and anti-inflammatory action.

Get the recipe for Roasted Root Vegetable Pasta with Walnuts.

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French Lentils with Walnuts & Goat’s Cheese

French Lentils with Walnuts & Goat’s CheeseWalnuts are one of the best nuts for heart health; they reduce free radicals that can cause arterial damage, all while delivering anti-inflammatory omega-3's, cholesterol-lowering fibre and protein. This healthy nut lends a meaty chew and fantastic taste to this elegant, vegetarian main course.

Get the recipe for French Lentils with Walnuts & Goat’s Cheese.

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Paleo Turkey-Stuffed Peppers

Paleo Turkey-Stuffed PeppersTurkey contains less saturated fat than beef for a versatile, lean protein option that goes beyond the holidays. Lycopene-rich tomatoes and peppers make this a complete meal that’s bound to do your heart some good.

Get the recipe for Paleo Turkey-Stuffed Peppers.

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One Skillet Trout with Beans and Almonds

One Skillet Trout with Beans and AlmondsTrout is often more affordable than salmon and provides a similar heart-smart omega-3 profile. The monounsaturated fats in this meal, from crunchy almonds and fibre in the green beans, deliver even more nutrition for a well-functioning cardiovascular system.

Get the recipe for One Skillet Trout with Beans & Almonds.

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Turkey, Kale and Brown Rice Soup

Turkey, Kale and Brown Rice SoupKale’s fibre, potassium and vitamin C content make it a stellar heart-smart green. Lean turkey and brown rice contribute even more nutrition in this weeknight-friendly soup. Take it to work the next day for lunch and skip the takeout.

Get the recipe for Giada De Laurentiis' Turkey, Kale & Brown Rice Soup.

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Spanish Spice-Rubbed Chicken Breasts with Parsley-Mint Sauce

Spanish Spice-Rubbed Chicken Breasts with Parsley-Mint SauceChicken breasts are a lean protein source with fewer inflammatory compounds than red meat. The hot peppers in this spiced-up chicken accompaniment have been shown to reduce cholesterol, blood pressure and the frequency of blood clots for optimal cardiovascular health.

Get the recipe for Bobby Flay's Spanish Spice-Rubbed Chicken Breasts with Parsley-Mint Sauce

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Vegetarian Niçoise Salad

Vegetarian Niçoise SaladBursting with heart-healthy ingredients like beans, olives, tomatoes, and olive oil, this main course salad is as beautiful to look at as it is good for you.

Get the recipe for Anna Olson's Vegetarian Niçoise Salad.

Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog Yummy Beet.

FM

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