Heart-Healthy Recipes That Are Easy and Yummy!
Heart-healthy eating helps you have the right food and keeps a check on your heart health. It aids in weight loss, reduces cholesterol, inflammation, blood pressure, and other heart risks, and increases lifespan.
According to WHO, “cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year”. One-third of these deaths occur prematurely in people under 70 years of age. Four out of five CVD deaths are due to heart attacks and strokes.
This definitely is a problem of concern and needs to be addressed soon. But as it’s said – “Prevention is better than cure” It’s always better we start to visualize the problem, spread awareness, and follow practices that help us. Altering our lifestyle and incorporating a healthy diet are the best ways to stay safe from heart risks. And our heart-healthy recipes could be a great choice to start with!
Diet Changes that Can Eliminate the Risk of Heart Disease
Increase the intake of whole grains, veggies, fruits, and seeds in your regular diet. This makes a balanced diet and reduces heart problems.
Limit your consumption of Sodium, saturated fats, and trans fats like sugary foods & drinks, fried food, and processed meat.
Cook your meals at home. This ensures you eat healthy food regularly.
Complement these practices with regular exercise; quit smoking and alcohol consumption to prevent heart disease.
Read the Article: Everything You Should Know About Diabetes
Heart-Healthy Recipes You Need to Try
Home-cooked-meals don’t just fill your belly, you also become mindful of what you feed your body by selecting healthier ingredients and practicing portion control. Not to forget, home-cooked meals help us save money and bring our loved ones around the table.
Grab the chance and try out our heart-healthy recipes that are easy to make and extremely tasty. Our list has a combination of foods covering veggies to whole grains that keep you satiated until your next meal.
1. Black Salmon with Roasted Vegetables
Salmon, rich in Omega-3-fatty acid, is a healthy fat. It can reduce cholesterol, control blood pressure, and is great for your heart and brain. When Salmon is paired with carrots, bell peppers, onions, or other veggies, it adds vital nutrients, making it a perfect dish that could make your heart crave for more.
This nutritious dish is a quick recipe that can be prepared within 30 minutes. You first need to preheat your oven to 400O F, place the salmon filets seasoned with salt and pepper on a baking sheet and roast the fish for up to 15 minutes. Now add the roasted vegetables seasoned with salt, pepper, and olive oil and transfer it to a platter along with the Salmon, and your delicious recipe is ready to taste!
2. Slow Cooker Butternut Squash Soup
Butternut squash is a rich source of vitamins, Potassium, Magnesium, Manganese, and fiber. It is low in saturated fats and cholesterol and, thus, is an excellent heart-healthy appetizer.
Saute diced onions, carrot, and garlic, with butternut squash in olive oil for 5-10 minutes. Transfer this mixture to a slow cooker and add vegetable or chicken broth and coconut milk. Lastly, add your desired spices (salt, pepper, cumin, chili flakes, and curry powder) and cook on low. This heart-healthy soup is ready to serve after 6-8 hours and tastes like heaven.
3. Lentil and Vegetable Stew
Lentils reduce the risk of heart disease by lowering cholesterol and blood pressure. They are a good source of plant protein and are rich in iron, Vitamin B1, and folate, which helps your heart be healthy. Additionally, the vegetables in this dish provide essential vitamins and minerals, making it a balanced diet.
Saute onions, garlic, celery, and carrots in the olive oil for 5 minutes. Add lentils, tomatoes, herbs, and vegetable broth and bring it to a boil. Add the seasoning, simmer the stew, and boil the lentils and vegetables until they are tender. Lastly, garnish the stew with parsley and serve it hot as is or with quinoa or brown rice.
4. Grilled Chicken and Veggie Skewers
Unlike red meat, chicken is healthy as it is comparatively low in saturated fats and is a great food choice for non-vegetarians. And when you add your favorite veggies to it, don’t you think it’s a medley of rich flavors?
To make this incredible heart-healthy recipe, cut the chicken breast into small pieces, marinate them in a mixture of olive oil, lime juice, spices, and herbs and add these chicken pieces to the skewers along with tomatoes, zucchini, onions, or bell pepper. Grill the skewers until the chicken is cooked. This dish can satisfy your taste buds and is something you would love to devour.
5. Quinoa and Black Bean Salad
You can’t go wrong with this recipe when you are looking for a dish that is heart-friendly. Quinoa and black bean salad is a classic cuisine that is extremely healthy, with its main ingredients being Quinoa – a superfood high in amino acids and nutrients, and black bean – which is power-packed with proteins. This dish is delicious and can be made in a jiffy.
Cook the Quinoa as per the package instructions and add the canned black bean to it. Mix them with chopped bell peppers, tomatoes, onions, corn, and your desired spices, and serve them hot.
6. Roasted Root Vegetable Salad
Root veggies can protect you from heart diseases as they are low in calories and sodium and have higher amounts of potassium and fiber. Thus, they curb your hunger pranks and are healthy.
To make this salad, dice your favorite veggies, and sprinkle salt, pepper, and olive oil. Now spread these veggies on a baking sheet and roast them in the preheated oven for up to 35-40 minutes. Add the roasted vegetables to a bowl of greens, walnuts, crumbled cheese, and vinaigrette; toss them with the dressing, and voila! You got a healthy and yummy salad to savor.