You know what’s wild? The World Health Organization says heart disease snatches about 17.9 million lives every year, making it the top killer worldwide. And get this: not many folks bother to get themselves checked regularly, and not everyone can even afford to.
But guess what? We can’t control everything health-wise, but we sure can control what we put in our mouths. So, if you’re thinking it’s time to show your ticker some love, I’ve got you covered with 18 super simple and heart-happy recipes to get you started.
Avocado Toast with Tomato and Basil
Start your day with a heart-healthy breakfast. Spread ripe avocado on whole-grain toast and top with slices of fresh tomato and chopped basil. Sprinkle with a pinch of salt and pepper, and drizzle with extra virgin olive oil. This meal provides healthy fats and fiber, which are excellent for heart health.
It’s quick to make and perfect for busy mornings. For extra protein, customize it with a poached egg.
Quinoa and Black Bean Salad
Quinoa is a great plant-based protein and fiber source, making it a perfect base for a heart-healthy salad. Cook quinoa and mix it with black beans, corn, diced bell peppers, avocados, and cherry tomatoes. Dress with a simple vinaigrette made from lime juice, olive oil, cumin, and a touch of honey if you want a dash of sweetness.
This refreshing salad is gluten-free and packed with nutrients. It can be made ahead for meal prep.
Baked Salmon with Asparagus
Salmon is rich in omega-3 fatty acids essential for heart health. Season a salmon fillet with lemon juice, garlic, and dill, then bake it in the oven alongside asparagus spears. This dish is simple to prepare and cooks in about 20 minutes.
Serve it with a side of brown rice or quinoa. It’s a nutritious, well-balanced meal that will satisfy you.
Lentil Soup
Lentils are an excellent source of protein and fiber, making them perfect for heart health. Simmer lentils with onions, carrots, celery, and garlic in a vegetable broth. Add tomatoes, cumin, and a bay leaf for extra flavor.
This hearty soup is comforting and can be made in large batches. It can be enjoyed throughout the week. Pair it with a slice of whole-grain bread for a complete meal.
Greek Yogurt Parfait
This parfait is a delicious and healthy option for breakfast or a snack. Layer Greek yogurt with fresh berries, a drizzle of honey, and granola. Greek yogurt is high in protein and probiotics, promoting heart health and good digestion.
The berries add antioxidants and fiber, while the granola provides a satisfying crunch. It’s easy to assemble and can be customized with your favorite fruits.
Spinach and Strawberry Salad
This refreshing salad combines sweet and savory flavors for a heart-healthy meal. Toss fresh spinach with sliced strawberries, red onions, and crumbled feta cheese. Dress it with a light balsamic vinaigrette. Spinach is rich in vitamins and minerals, while strawberries add antioxidants.
This salad is perfect as a light lunch or a side dish for dinner. Add some grilled chicken for extra protein.
Oatmeal with Berries and Nuts
Oatmeal is a classic heart-healthy breakfast choice. Cook oats with water or milk and top with a handful of fresh berries and a sprinkle of nuts. The soluble fiber in oats helps lower cholesterol, while the berries add vitamins and antioxidants.
Nuts provide healthy fats and protein, making this a balanced meal. Sweeten with a touch of honey or maple syrup if desired. The best part? You can mix it up based on what fruits or nuts you’re craving on the day.
Chicken and Vegetable Stir-Fry
This quick and easy stir-fry is perfect for busy weeknights. Sauté lean chicken breast strips with colorful vegetables like bell peppers, broccoli, and snap peas. Season with low-sodium soy sauce, garlic, and ginger. Serve over brown rice or quinoa for a complete meal.
It’s packed with protein, fiber, and essential nutrients, all while being low in unhealthy fats.
Stuffed Bell Peppers
These colorful peppers are as tasty as they are nutritious. Fill bell peppers with a mixture of cooked quinoa, brown rice, black beans, corn, and diced tomatoes. Top with a sprinkle of cheese and bake until the peppers are tender. This dish is high in fiber and protein, making it a heart-healthy option.
It’s also versatile; you can add ground turkey or lean beef if you prefer.
Mango and Black Bean Salsa
This salsa is a vibrant and flavorful addition to any meal. Mix diced mango, avocado, black beans, red onion, cilantro, and lime juice. Serve it with baked tortilla chips or as a topping for grilled chicken or fish. The mango adds a sweet contrast to the savory beans and onions.
This dish is rich in fiber and vitamins, promoting heart health. It’s also incredibly easy to make and refreshing.
Whole Wheat Pasta Primavera
Pasta primavera is a light and colorful dish loaded with vegetables. Cook whole wheat pasta and toss with cherry tomatoes and your favorite vegetables. Add a touch of olive oil, garlic, and a sprinkle of Parmesan cheese. Whole wheat pasta provides more fiber than regular pasta, and the vegetables are packed with nutrients.
It’s a satisfying, heart-healthy meal perfect for dinner.
Grilled Chicken with Mango Salsa
This dish combines juicy grilled chicken with a fresh and tangy salsa. Season chicken breasts with lime juice, chili powder, and garlic, then grill until cooked through. Top with a homemade mango salsa made from diced mango, red onion, tomatoes, cilantro, and lime juice. Serve with a side of brown rice or quinoa.
It’s a flavorful, protein-packed meal that supports heart health.
Broccoli and Cheddar Stuffed Potatoes
Enjoy a comforting meal with these stuffed potatoes. Bake potatoes until tender, then scoop out the insides and mix with steamed broccoli, a small amount of Greek yogurt, mushrooms, and shredded cheddar cheese. Refill the potato skins and bake until the cheese is melted.
This dish combines the heart-healthy benefits of broccoli with the comfort of a baked potato. It’s a perfect side dish or light meal.
Chickpea and Tomato Stew
This hearty stew is both nutritious and filling. Sauté onions and garlic, then add canned chickpeas, diced tomatoes, carrots, and spinach. Season with cumin, coriander, and a pinch of salt. Let it simmer until the flavors meld together. Serve with a side of whole-grain bread.
Chickpeas are an excellent source of plant-based protein and fiber, making this stew a heart-healthy choice.
Berry Smoothie
This smoothie is a quick and delicious way to start your day. Blend together a mix of frozen berries, a banana, Greek yogurt, and a splash of almond milk. The berries provide antioxidants and fiber, while the yogurt adds protein and probiotics.
This smoothie is not only heart-healthy but also refreshing and easy to make. Add a handful of spinach for extra nutrients without changing the flavor.
Mediterranean Chickpea Salad
This salad is fresh and full of Mediterranean flavors. Combine chickpeas with kale, dried tomatoes, cucumbers, red onion, Kalamata olives, and feta cheese. Dress with olive oil, lemon juice, and oregano. Chickpeas are high in fiber and protein, and the vegetables add vitamins and minerals.
This salad is perfect for a light lunch or as a side dish. It’s also easy to prepare and great for meal prep.
Roasted Vegetable Medley
Roasting vegetables brings out their natural sweetness and flavors. Toss a mix of your favorite vegetables, such as carrots, bell peppers, zucchini, and Brussels sprouts, with olive oil, tofu, and herbs. Roast in the oven until tender and caramelized.
This dish is high in fiber and vitamins, promoting heart health. Serve as a side dish or mix with quinoa for a complete meal.
Shrimp and Avocado Salad
This light and refreshing salad is perfect for a quick meal. Toss cooked shrimp with diced avocado, cherry tomatoes, red onion, lettuce, and cilantro. Dress with lime juice, kewpie, and a touch of olive oil. Shrimp is a good source of lean protein, and avocado provides healthy fats.
This salad is not only delicious but also supports heart health. Serve on a bed of mixed greens for added nutrients.