Published:
January 28, 2022
Your whole family can benefit from heart-healthy eating, and cooking from home gives you more control over the menu! We have some tips on how to make that easier, including a week’s worth of heart-healthy recipes. But first, let’s understand the basics.
American Heart Association (AHA) Dietary Recommendations
The AHA recommends a diet that’s rich in:
- A variety of fruits and vegetables… and starting at a young age. Research published by the AHA shows that young adults who eat five or more servings of fruits and vegetables a day may be less likely to later develop clogged arteries—a common cause of heart attack and stroke.
- Whole grains.
- Healthy sources of protein: plant-based foods, fish and seafood, low-fat or nonfat dairy, lean poultry and meat (consumed with less frequency). While it’s not necessary to completely eliminate animal protein in order to eat heart-healthy, cutting back on meat can help reduce your risk for heart disease.
Watch the Salt and Sugar
A heart-healthy diet is also low in added sugar and sodium (salt). Too much salt can lead to high blood pressure, which increases your risk for heart disease, as well as stroke and kidney disease. We’ve put together simple tips for cooking high-flavor, low-sodium meals. You may also want to check out the DASH (Dietary Approaches to Stop Hypertension) diet for additional ways to cut salt.
Most salt comes from packaged or prepared foods. In fact, the simplest way to approach heart-healthy eating is to steer away from processed foods and create most of your meals around whole foods.
Home Cooking Inspiration
To inspire more home cooking, we’ve rounded up a week’s worth of heart-healthy recipes for lunch and dinner, and included bonus recipes for a wholesome make-ahead breakfast and a decadent (but heart-healthy) chocolate dessert.
Breakfast
When it comes to heart health, oats are a high-fiber superfood that can lower levels of LDL (bad) cholesterol and help keep arteries clear. This delicious breakfast bake can be made in advance and reheated in individual servings with a splash of almond milk or topped with a spoonful of yogurt and fresh berries.
Good ‘n healthy Baked Oatmeal with Blueberries
Salads and Light Meals
Heart-healthy Bean Burrito Bowl
Pear and Maple Walnut Salad
Asian Orange Quinoa Salad
Southwestern Salmon and Spinach Salad
Sweet Potato & Black Bean Veggie Burgers
Good ‘n healthy Roasted Butternut Squash Soup
Roasted Mediterranean Cauliflower
Main dishes
Heart-Healthy Savory Chicken One-Skillet Meal
Honey-Glazed Salmon with Basil
Good 'n healthy Ratatouille
Crockpot Beef Brisket & Cabbage
Black Bean & Quinoa Enchilada Bake
Heart-healthy Tomato Chicken Spaghetti with Tomatoes and Spinach
Mushroom-Stuffed Eggplant
Dessert
Fresh fruit is the best choice for a heart-healthy dessert. However, dark chocolate—eaten in moderation—may help to improve health and lower the risk of heart disease. Cocoa and dark chocolate contain powerful antioxidants and a fair amount of fiber and minerals including iron, magnesium, copper and manganese. Make Valentine’s Day, or any day, extra special for your loved ones by serving this moist, gluten-free chocolate cake.
No-Flour Dark Chocolate Cake