Easy Prep, Big Reward: 9 Heart Healthy Recipes You’re Sure to Love

Heart disease is the leading cause of death in the U.S. According to the CDC, one person dies every 33 seconds from cardiovascular disease.

Taking charge of your heart health is vital. But when it comes to meal preparation, you may not always have time to devote to the most heart-healthy dinners. Luckily, these heart-healthy recipes are quick, easy, and tasty ways to help you better manage your heart health. 

Ready to amp up your meal prep game? Then keep reading below for 9 simple recipes. 

1. Grilled Salmon With Lemon Dill Sauce

Research has found that a diet of fish like salmon, mackerel, and herring can help reduce heart disease by as much as 36%. Fish is also a good source of healthy omega-3 fats and vitamin D while being low in saturated fat and high in protein.

Ingredients:

• 4 salmon fillets
• 2 tablespoons olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 teaspoon dried dill
• Salt and pepper

Preheat the grill to medium-high heat. Marinate salmon fillets in the mixture of salt and pepper, garlic, dill, olive oil, and lemon juice, for 15 minutes. Grill salmon for about 4-5 minutes per side until it's cooked thoroughly.

2. Vegetable Stir Fry Heart-Healthy Recipes

It can be difficult to get the veggies you need in your diet. Vegetable stir fries are ideal. Use skinless chicken breast or tofu to make it ultra-low in cholesterol.

Ingredients:

• 2 cups mixed vegetables of your choice (broccoli, bell peppers, carrots)
• 1 cup tofu or skinless chicken breast, cubed
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon ginger, minced

Heat the sesame oil over medium-high heat in a large skillet. Add the chicken or tofu or chicken and stir-fry until cooked thoroughly. Remove it from the skillet.

Add the garlic, ginger, and mixed vegetables to the pan and fry for a few minutes. Return the protein to the skillet, add the soy sauce, and stir-fry until well coated. 

3. Avocado and Spinach Smoothie

An avacado and spinach smoothie is a quick and simple snack. Use it for heart health between meals with just a few simple ingredients.

Ingredients:

• 1 ripe avocado
• 2 cups fresh spinach leaves
• 1 banana
• 1 cup Greek yogurt
• 1 cup almond milk
• Honey (optional, for sweetness)

Blend the avocado, spinach, banana, Greek yogurt, and almond milk in a blender until smooth. Add honey for additional sweetness if desired.

4. Baked Oatmeal With Berries

This is one of the easiest heart-healthy recipes. You can make it for a filling and healthy breakfast or snack using any berries of your choice. Blueberries are a superfood and are especially good for heart health. 

Ingredients:

• 2 cups old-fashioned oats
• 1/2 cup berries (blueberries, strawberries, or raspberries)
• 1/4 cup honey
• 1 teaspoon cinnamon
• 2 cups almond milk
• 1 egg
• 1 teaspoon vanilla extract

Mix the oats, berries, honey, and cinnamon in a baking dish. Whisk together the almond milk, egg, and vanilla extract. Then, pour the mixture over the oats and bake for 30-35 minutes until golden brown at 350°F (175°C). 

5. Whole Grain Pasta With Tomato Basil Sauce

Whole-grain pasta is an essential element of Mediterranean heart-healthy recipes. Garlic also offers many health benefits including naturally lowering high blood pressure. 

Ingredients:

• Whole grain pasta
• 1 can crushed tomatoes
• Fresh basil leaves
• Garlic, minced
• Olive oil
• Salt and pepper

Cook the whole-grain pasta according to package instructions while sautéing the minced garlic in the olive oil. Add the crushed tomatoes and fresh basil and simmer until the sauce thickens. Toss the cooked pasta in the sauce.

6. Oven-Baked Chicken Breast

Skinless chicken breasts provide a good source of protein while also being low in saturated fat. With heart-healthy recipes like these, you can have heart-healthy meals in under 30 minutes.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• Salt and pepper

Rub the chicken breasts with olive oil and season them with thyme, garlic powder, salt, and pepper. Place the chicken on a baking sheet and bake for 20-25 minutes at 375°F (190°C) until it's fully cooked.

7. Mediterranean Chickpea Salad

When it comes to heart-healthy recipes, chickpeas have no cholesterol and are loaded with nutrients like potassium, fiber, B vitamins, magnesium, iron, and selenium. Fiber can help reduce the risk of heart disease by lowering cholesterol levels in the blood. Chickpeas are also an excellent source of protein in plant-based diets.  

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup diced cucumbers
• 1/2 cup diced red onions
• 1/2 cup crumbled feta cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar

Whisk the olive oil and balsamic vinegar together. Toss the chickpeas, cherry tomatoes, red onions, feta cheese, and cucumbers together with the dressing in a large bowl. 

8. Quinoa and Black Bean Salad

Like chickpeas, the fiber in quinoa can help cholesterol and blood sugar levels, which can lower your risk of diabetes and heart disease. Quinoa also has antioxidants which can decrease the risk of heart disease.

Ingredients:

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 cup diced tomatoes
• 1 cup diced cucumbers
• 1/4 cup chopped fresh cilantro
• Juice of 2 limes

Cook the quinoa according to package instructions and set it aside to let it cool. Combine the quinoa, black beans, tomatoes, cucumbers, and cilantro in a large bowl. Drizzle with lime juice and toss to combine.

9. Sweet Potato and Black Bean Chili

With fall just around the corner, it's important to have some cozy heart-healthy recipes. Sweet potatoes are rich in potassium which can help you lower your blood pressure. Black beans are high in fiber, protein, and antioxidants.

Ingredients:

• 2 sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Salt and pepper

Sauté the onions and garlic in a large pot until softened. Add the sweet potatoes, black beans, diced tomatoes, chili powder, cumin, salt, and pepper. Simmer until sweet potatoes are tender and the flavors are melded together.

Trust Your Online Prescriptions to PricePro Pharmacy Today

Being heart-healthy doesn't have to be complicated, it often starts with small changes over time. With these heart-healthy recipes, you'll be on your way to faster and simpler meal preparation. Heart-healthy meals can be flavorful and fast using these quick and simple recipes.

PricePro Pharmacy is here for your prescription needs. If you're ready to save money on your online prescriptions, contact PricePro Pharmacy today to get started. 

Works Cited:

https://www.seafoodnutrition.org/seafood-101/health-tips/seafood-for-your-heart-reduce-risk-of-heart-disease/

https://www.cdc.gov/heartdisease/facts.htm

https://www.pricepropharmacy.com/6-benefits-of-garlic/#:~:text=Eat%20Garlic%20For,little%20too%20high.

https://www.pricepropharmacy.com/the-plant-based-diet-benefits-an-informative-guide/

https://www.healthline.com/nutrition/8-health-benefits-quinoa

https://www.insider.com/guides/health/diet-nutrition/foods-high-in-potassium

https://www.pricepropharmacy.com/craving-blueberries-arent-they-a-superfood/

https://www.pricepropharmacy.com/contact-us/