Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (2024)

FAQs

What is a good heart-healthy menu? ›

The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.

Instead, you want to make sure your lunch has lots of vegetables and fruit, a good source of protein (such as fish, poultry, beans, tofu, yogurt, eggs, etc.) and some healthy fats from nuts, seeds and oil. That's the best combination for preventing heart disease and stroke.

Be a low-salt cook.

You can bake, broil, grill, roast, poach, steam or microwave foods without salt. Skip the urge to add salt to cooking water for pasta, rice, cereal and vegetables. It is an easy way to cut back on sodium.

Lean meat, poultry and fish; low-fat or fat-free dairy products; and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties. And choose skim milk rather than whole milk. Fish is healthier than high-fat meats.

Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese. Unsure about serving size?

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise.

What is the 3 day cardiac diet? ›

The 3-Day Cardiac Diet sets strict limits on foods you can eat during specific meals. Meals generally consist of a protein source paired with fruits, vegetables, toast, or saltine crackers. Salt and pepper are the only permitted spices. For dessert, vanilla ice cream is allowed once per day during dinner.

Goldberg's most frequent lunch is a salad of romaine lettuce topped with a protein such as a hard-boiled egg, grilled salmon or grilled chicken. She likes to add tomatoes, carrots and cucumbers to the mix. A few nuts like almonds or walnuts are also a favorite topping.

“In general, I recommend oatmeal as the best option.” He advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts.

Limit your use of marinades, sauces, rubs and anything mixed in any way. Avoid pastas, soups, omelets, breads and salads. The concern with salads is that the dressing tends to be very high in sodium, as are many of the added ingredients. Use herbs and spices to flavor your foods.

Water is the drink of choice for heart health. If you're thirsty, drink water.

Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease.

What is a heart-healthy breakfast? ›

Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.

As long as they're not deep-fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure, and they're high in fiber, which can lower the risk for heart disease. "They are definitely not a junk food or refined carbohydrate," said Graf.