5 Heart-Healthy Foods & 30+ Recipes to Make with Them
February is all about love and what better way to show some to yourself than by enjoying heart-healthy foods and recipes!
*Originally published February 2015. Updated February 2020*
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Heart disease and stroke are two of the leading causes of death in the United States. According to the Centers for Disease Control (CDC), Americans suffer 1.5 million heart attacks every year. That’s why the Million Hearts initiative was started in 2011, with the goal of preventing 1 million heart attacks and strokes by 2017. Here are 5 heart-healthy foods you can add to your diet.
Oatmeal
Fiber-rich oatmeal is one of the best foods you can eat to keep your heart healthy. Soluble fiber in oatmeal can lower LDL “bad” cholesterol, thereby improving blood cholesterol levels and decreasing your risk of heart disease.
Oatmeal is most popular for breakfast, but there are numerous ways you can incorporate oats into your diet. Here are some recipes to try:
Oatmeal Recipes
Salmon
Fatty fish like salmon are packed with omega-3s fatty acids, a healthy type of unsaturated fat that may reduce inflammation throughout the body, thereby reducing damage to your blood vessels and preventing heart disease.
Try these nutritious and delicious salmon recipes:
Salmon Recipes
Broccoli
This mighty green vegetable contains high levels of fiber (both soluble and insoluble) and vitamin C. Plus, it’s a good source of lutein and sulforaphane, the latter of which is an anti-inflammatory antioxidant that can help keep blood vessels strong. Broccoli also plays a role in heart health by helping to lower cholesterol levels thanks to its fiber content.
Simply roast cauliflower with some olive oil or try one of these broccoli recipes:
Broccoli Recipes
Red Bell Peppers
Sweet and crunchy bell peppers are excellent sources of vitamins A and C, antioxidants that fight off free radicals and protect our hearts. They also contain potassium, which can help lower blood pressure, and fiber, folic acid, and vitamin B6, which can help reduce the risk of heart attack and stroke.
Enjoy colorful bell peppers sliced and dipped in yogurt- or bean-based dips or use these recipes for some new ways to cook with peppers:
Bell Pepper Recipes
Asparagus is a very good source of fiber, folate, and the antioxidants vitamins A, C, E and K, all of which can help keep the heart ticking It’s also a rich source of glutathione, a detoxifying compound that helps break down carcinogens and free radicals. A low calorie vegetable (about 20 calories in 5 spears), asparagus is delicious roasted, pureed into soup, and added to salads. Come spring you’ll see asparagus everywhere. Try one of these recipes:
Asparagus Recipes
Dutch Baby Pancake w/ Monterey Jack Cheese, Asparagus, & Microgreens
What foods do you eat to protect your heart?
Do you have any favorite recipes with these heart-healthy foods?
Share with me in the comments!
I love salmon! I can never cook it at home however because he hates the smell, haha. So whenever he is away on business, I’ll cook salmon and fish for a week straight haha!
I know the feeling! For the longest time my husband wouldn’t eat salmon, then he started eating it cold, and now I’ve found a few hot salmon recipes he’ll eat. But whenever I make fish he complains about the smell!
I totally love ALL of these! Such wonderful foods!
Thanks Rebecca!
Delicious round-up! Thanks so much for sharing my Savory Dutch Baby Pancake with Asparagus-I am so excited asparagus season is upon us 🙂 Love your Salmon Peach Quinoa Salad recipe too-Not sure I can wait until summer to try it-am thinking it might be delicious with strawberries too!
Thanks EA! I can’t wait for asparagus season too. I actually had to buy some last week even though it’s not really season yet, so I could test a recipe for a Today’s Dietitian article I’m working on. Look out for it in May 😉 And yes, the salmon quinoa salad would definitely be good with strawberries!
So many yummy, healthy foods! Great round up!
Thank you! I can’t wait to try some myself!
Thanks for including us in your post. What an awesome roundup. I’m a huge fan of salmon and the recipes you listed all sound like something I’d love to make!
My pleasure, Liz! I tried NourishRD’s raspberry salmon last week and it was a huge hit!
Hooray for heart-healthy foods! <3 This is pretty much a list of a good number of my favorites! :] I can't wait to try these recipes! <3
Thanks Farrah! Hope you enjoy them!
Great healthy round-up! All five of these are wonderful ingredients- healthy and delicious, a total win-win!
Thanks Sonali!!
Great roundup! Yummy, healthy recipes are my jam 🙂
Thanks Caroline! Mine too 😉