You may have a family member with heart disease, or you may have been told recently that you have high cholesterol. Or maybe you or a loved one recently had a heart attack and are trying to eat healthier. I realized what you were looking for.
According to the U.S. Department of Health, foods to include in your heart-healthy diet include fruits and vegetables, whole grains, legumes, lean protein, and healthy fats (such as omega-3s).
They also recommend significantly reducing your consumption of saturated fats, which are usually found in high-fat dairy products, red meat, processed meats, and high-sodium items such as processed and packaged foods.
“A heart-healthy dinner includes certain elements, such as being low in saturated fat, rich in colorful vegetables, low in sodium, and containing lean protein,” he says. says. Lauren Manaker, MS, RDNShe is a registered dietitian and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Including foods that are sources of potassium, calcium and magnesium may also offer some benefits,” she said.
To help you get started on a heart-healthy diet, we’ve rounded up healthy dinner recipes that meet these guidelines. For more heart-healthy tips, check out the best foods to eat for your heart.
1
Mediterranean rotisserie chicken bowl
The Mediterranean diet, which includes whole grains, vegetables, healthy fats, and limited added sugars and processed foods, has been shown to be cardioprotective.
This Mediterranean-inspired meal is a great heart-healthy dinner, as you get lean protein, a variety of vegetables, fiber from rice, and healthy fats from olive oil.
Get the Mediterranean rice bowl recipe.
2
Grilled chicken and avocado salad
As Manaker noted, eating plenty of vegetables is essential for getting the heart and enough vital nutrients, and many Americans barely get enough of them each day. Salads not only provide plenty of protein and healthy fats, but by serving arugula, you can also get a little boost of vitamin C, potassium, and folic acid.
Get the recipe for grilled chicken and avocado salad.
RELATED: These diets are ruining your heart health, say cardiologists
3
grilled vegetable wrap
This veggie wrap has very little saturated fat and is a quick and easy way to load up on veggies in your diet. I can.
Get the Baked Vegetable Wrap recipe.
Four
Baked chicken with tomatoes and capers
Another Mediterranean-inspired dish, it’s packed with flavor and healthy fats, but only 2.5 grams of saturated fat and about 300 calories. Serve with a veggie-laden side salad and olive oil dressing for the best heart-healthy meal possible.
Get the baked chicken recipe.
Five
Easy scallop with chimichurri
A dish like this makes for a great heart-healthy dinner. Scallops not only replace fatty meats, they are also rich in omega-3 fatty acids, which are known to be good for heart health.
Get the recipe for Chimichurri Scallops.
6
Chicken Burger with Sundried Tomato Aioli
If you’re keeping a close eye on your heart health, you may be trying to limit your intake of red meat and saturated fats. It’s a great alternative to try.
Get the chicken burger recipe.
7
Salmon with honey mustard and asparagus
Salmon is one of the best sources of omega-3 fatty acids and makes an easy dinner option. This particular recipe is the perfect balance of sweetness and savouriness, and is easy to prepare even if you’re new to salmon.
Check out our Honey Mustard Salmon recipe.
8
grilled chicken caesar salad
Creamy salad dressings are often secretly packed with a lot of saturated fat. This recipe calls for your own homemade Caesar dressing. This recipe calls for regular mayonnaise, but you can find olive oil-based mayonnaise to help keep saturated fat levels low.
Get the recipe for Chicken Caesar Salad.
9
Asian Tuna Burger with Wasabi Mayo
Another great alternative to regular burgers, this tuna burger is full of flavor and healthy fats. You can also enhance the heart-healthy benefits of this meal by choosing whole-grain, high-fiber breads.
Get the tuna burger recipe.
Ten
chicken mole enchilada
Americans have turned Mexican food into giant plates of nachos, cheesy burritos, and quesadillas, but real Mexican food is flavorful and typically far less saturated fat, like these traditional chicken mall enchiladas. .
Get the chicken mole recipe.
11
low fat healthy turkey chili
If you miss traditional chili recipes made with beef, this turkey substitute is for you. Not only is turkey meat a healthier, leaner meat option, but the two different beans give your body plenty of heart-healthy fiber.
Get the turkey chili recipe.
Another tip for preparing a heart-healthy dinner is to always have vegetables, whole grains, fruits, and lean proteins on hand. This helps you put together recipes that are high in fiber, healthy fats, and protein, and those that are low in sugar and saturated fat.
It may not seem like much, but replacing some of your regular weekly meals with these heart-healthy options can do wonders for your heart. It’s important to find a heart-healthy diet because it can affect it,” says Manakar.
An earlier version of this story was originally published in March 2022 and has since been updated with more heart-healthy recipes.
