Heart Healthy Is Important For Everyone
I remember that morning at work. I was away from my desk and cell phone for a while. When I saw multiple missed calls and a voicemail from my dads wife, I knew something was wrong. My dad had a heart attack. He nearly died. He was 49.
That was 2004, and luckily he is still with us today. But shortly after his heart attack, I had another shock. When updating my family history with my doctor, she recommended I have my cholesterol checked.
The results came back and it was over 250. I was 25 years old, ate a fairly healthy diet, and worked out regularly. Truly, I did not look like someone who would have one of the risk factors for heart disease.
I blamed it on the fact that I had just spent two months in Europe for work, and definitely enjoyed my share of pastries and gelato and other indulgences. While there, I was not working out as much as I usually had, and had gained a few pounds.
So I cleaned up my diet, started getting more physical activity again, lost weight, and two months later, my cholesterol had not changed. So yes, other than while pregnant and nursing, I have been on cholesterol medication since I was in my mid-twenties.
Quinoa And Red Pepper Chili
This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans and quinoa provide vegetarian protein sources with plentiful nutrients and fiber but minimal fat. Including a variety of vegetables and whole grains ensures high levels of antioxidants, which research suggests protect against cardiovascular disease.
- 1 ½ cups chopped onion
- 4 garlic cloves, minced
- ½ teaspoon Spanish smoked paprika
- ½ cup water
- cup uncooked quinoa, rinsed
- ¼ teaspoon kosher salt
- 1 can fire-roasted diced tomatoes, undrained
- 1 can no-salt-added pinto beans, rinsed and drained
- 1 cup low-sodium vegetable broth
- 1 avocado
Fruit And Veggie Kababs
It doesn’t just have to be summer to enjoy kebabsyou can eat them year-round. While some recipes call for versions that are primarily meat, switch things up by loading your skewers with protein-packed veggies and fruit to sweeten things up. And one of the best combos for your delicious rainbow of dinner? Mushrooms, pineapple, zucchini, tomatoes, strawberries, and bell peppers. It couldn’t possibly get any more fresh.
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Fresh Vegetable Summer Rolls
Fresh summer rolls are easy to make. Here, heart-healthy tofu replaces animal protein for a delightful vegetarian spring roll. Tofu is a rich source of isoflavones an estrogen-like substance made by soy plants. Studies show that eating one serving of tofu weekly could lower your chances of heart disease.
1 head of Boston or oak leaf lettuce, ribs discarded
1 lb firm tofu, drained and cut lengthwise into 1/2-inch-thick planks. You can drain your tofu by covering it in a paper towel and placing something heavy on it for several minutes.
1 large carrot, peeled and shredded
1/2 English or hothouse cucumber, peeled, seeded, and cut into 2-inch-long matchsticks
2 cups mung bean or clover sprouts, blanched. Blanching is a cooking technique where you place the sprouts into a pot of boiling water for a couple minutes. Then remove them from the boiling water and place them in a small bowl of ice water until cooled.
24 medium to large mint leaves
12 round rice papers
Fill a flat round cake pan with water. Place a clean, smooth kitchen towel on your work surface. Arrange the lettuce, tofu, carrots, cucumber, sprouts, and mint into individual piles on a plate.
Fold the side of the paper that is farthest from you over the filling tightly. Be careful not to tear it. Fold the sides inward and then roll the cylinder all the way to the end. Repeat this step with the remaining ingredients to keep making individual summer rolls.
Research Inspired Side Dishes
Each main dish you cook works with some of the sides and clashes with others. Try to plan a meal together and always include seasonal fruits and vegetables from the farmers market. Side dishes are ideal if you want to bring more taste to your heart-healthy diet. You just have to find the right ones.
For instance, chicken goes well with carrots, green beans or asparagus. Wild salmon is excellent when served on a bed of arugula and avocado. Theres plenty of inspiration out there and there are loads of options better than fries!
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Red Snapper Over Sauted Spinach And Tomatoes
Eating fish at least twice a week can help reduce the risk of heart disease. Perk up the flavor of broiled snapper with a Dijon mustard coating and fresh lemon, and serve it over spinach and tomatoes for an easy one-dish meal. Round out the menu with whole-grain rolls or steamed brown rice.
Healthy Recipes That Taste Good
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Recipes That Make Healthy Taste Good
There’s no denying that this is the worst time of year for eating fresh. Not only is there almost zero fresh, seasonal produce to be found, but the majority of people are trying to eat healthy — at least until the end of the month. It’s that post-holiday slump that leaves those of us who really love food feeling lost. What are we supposed to eat? We all have our go-to healthy recipes, but no matter how good those dishes are, they’re bound to get tired.
If your healthy recipe repertoire has lost its luster, you have stumbled to the right place. Today, for you, we have gathered together 20 recipes that are not only healthy, but delicious too. These are recipes that we can’t ever imagine tiring of, recipes we could eat all year round — not just during this January fast.
While the recipes below aren’t paleo or low carb or even low fat for that matter, they are all balanced, good-for-you meals that should help you stay away from the fried chicken.
Hearty Bean Burrito Bowl
This deconstructed burrito leaves out the carb-heavy tortilla and subs in brown rice for the usual white its a healthier version of the classic Mexican dish. In fact, black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels.
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Heart Healthy Recipes For Seniors That Actually Taste Good
However, it is possible to welcome all of the candy-filled, sugar-coated holidays without despair, as there are plenty of heart healthy treats to enjoy that are just as sweet and decadent as their less healthy counterparts. For example, having dark chocolate and red wine is a delicious and heart healthy way to celebrate a special occasion like Valentines Day or a wedding anniversary.
If you enjoy whipping up some homemade deliciousness in your kitchen, the Mayo Clinic has some great heart healthy recipes you can try. Not only are these recipes super tasty, but theyre also easy and fun to make. Weve added a few of our favorites here, and many more can be found on the Mayo Clinics Heart Healthy Dessert Recipes page.
Heart Healthy Treats
Creamy Fruit Dessert. With cream cheese, sweet chunks of fruit, and toasted coconut, you will love this dessert while also loving your heart.
- 1 can of mandarin oranges, drained
- 1 can of water-packed sliced peaches, drained
- 1 can of water-packed pineapple chunks, drained
- 4 tablespoons of shredded coconut, toasted
In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth. In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well-chilled. Transfer to a serving bowl or individual bowls, garnish with shredded coconut, and serve.
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GARLIC HERB OVEN ROASTED CHICKEN | ITS YUMMI
- Heat oil in a large, heavy-bottomed pot over medium-high heat until it’s very hot, but not smoking.
- Place chicken pieces skin side down into oil and cook 3-4 minutes, or until chicken releases easily from the pan and is golden brown. You may need to do this in batches so as not to overcrowd the chicken.
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Butternut Mac And Cheese
Cheesy goodness without the cheese is totally possible if you have some butternut squash on hand. By using the high-antioxidant fall staple insteadlike in this recipe from Mallory Maddoxyou can create a creamy sauce to slather your elbow noodles with that’s full of benefits, from giving your immune system a boost to keeping your bones strong due to the high levels of potassium.
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Carrot And Ginger Soup
The best way to warm up during cold weather is grabbing a hearty cup of soup. And one of the most body-benefiting combos? Carrots and ginger. While carrots are packed with antioxidants and have been shown to help fight off different types of cancer, help keep your eyes healthy, and lower your blood cholesterol, ginger has been used for centuries to help treat everything from joint pain to lower cholesterol levels.
Approximately 71 Million Americans Have High Cholesterol Your Diet Is Very Important If You’re Trying To Lower Yours Follow These Heart
Eat whole grains and beans. They’re high in soluble fiber, which basically binds to the cholesterol you eat so that it passes out of your body instead of sticking around to clog up your arteries.
Eat a variety of fruits and vegetables. Some fruits and veggies contain lots of soluble fiber, while others contain more insoluble fiber . Eat a variety of fruits and veggies so you get plenty of both kinds of fiber.
Eat vegetable oils, nuts, and seeds. The monounsaturated fats in these foods can lower your LDL cholesterol, aka bad cholesterol. Walnuts, almonds, macadamia nuts, pecans, pumpkin seeds, chia seeds, and flax seeds are all good choices.
Eat fatty fish, nuts, and avocado. “Omega-3 fatty acids may help raise HDL cholesterol, which is your good cholesterol,” says Keri Gans, a New York-based registered dietitian and the author of The Small Change Diet. Salmon is great for Omega-3s, but so are lots of other fish like trout, mackerel, and sardines.
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Grilled Sirloin With Tapenade
You might think red meat is off-limits when trying to maintain a heart-healthy diet. But beef tenderloin is low in saturated fat and cholesterol and meets the American Heart Association criteria for a heart-healthy food. So go ahead and add this grilled sirloin with tapenade to your recipe rotation.
Serving Size: 3oz beef and 1 heaping Tbsp tapenade
Prep Time: 10 mins
1/4 cup chopped kalamata olives
3 Tbsp chopped pimiento-stuffed green olives
1 Tbsp Dijon mustard
1 Tbsp capers, drained, and chopped
1/2 tsp dried thyme, crumbled
1/2 medium garlic clove, minced
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Lightly spray the beef with cooking spray.
In a small bowl, stir together the garlic cloves, thyme, pepper, and salt. Sprinkle over the beef. Using your fingertips, gently press the mixture so it adheres to the beef.
Grill the beef, covered, for 10 minutes on each side for medium rare, or until the desired doneness. Transfer to a cutting board. Lightly cover with aluminum foil. Let stand for 5 minutes. Thinly slice the beef diagonally across the grain.
Meanwhile, in a separate small bowl, stir together the tapenade ingredients.
Serve the beef topped with the tapenade.
Per serving: Calories: 180 Total Fat:7g Saturated Fat: 2.5g Cholesterol: 60mg Sodium: 300mg Carbohydrate: 2g Fiber: 1g Protein: 26g
Spaghetti Squash Burrito Bowls
Spaghetti squash isn’t just great for, well, spaghetti. It also makes for a hearty base for a burrito bowl. After roasting them, fill the insides with black beans, bell pepper, onion, avocado, and salsa, like in this recipe from Cookie + Kate. If you’re trying to cut down on grains, it lets you enjoy a lightened-up version of the Mexican staple.
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Healthy Recipes That Actually Taste Good
Eating healthy isnt always easy, especially when the food tastes like cardboard. Heres a list of Healthy Recipes That Actually Taste Good the Best Healthy Recipes for 2016!
Im officially the heaviest Ive ever been. Unlike my beautiful wife that quickly lost all her pregnancy weight, I look like I ate a few dozen babies. Way too much takeout, way too much dessert and late night eating, and honestly, way too many excuses on my part.
Its time for a serious change. I absolutely love being a dad, and I want to be one for a very long time.
Time to start cooking at home a whole lot more, eating much smarter, and getting off my butt for more than just donuts . But heres the thing about eating healthy. It sucks.
I need recipes that excite me. I need big, bold flavors. And thats where my favorite healthy recipes from the past year come in. These are healthy recipes that actually taste good!
Goat Cheese And Ham Omelet
Starting the day off with this protein powerhouse omelet means enough protein to keep you feeling full for longer and prevents overeating. Eggs also contain vitamin B, C, D, E, K and selenium which prevents certain types of cancer. The eggs also contain a compound called choline which is good for your nerves and brain health.
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Seared Chicken With Strawberry Salsa
This sweet and spicy strawberry salsa is the perfect complement to seared chicken breast and a heart-healthy eating plan. Strawberries are packed with a disease-fighting polyphenol called ellagic acid.Polyphenols are a type of very small nutrient that may help reduce inflammation which is a risk factor for heart disease. Eating one cup, or about eight strawberries a day, can help keep weight off and keep blood sugar in your target range both are important for heart health. To learn more about the best fruits to keep your glucose in range, check out Eating Fruit with Diabetes.
Serving Size: 3 ounces chicken and 1/2 cup salsa
2 teaspoons canola or corn oil
1/2 teaspoon paprika
1/4 teaspoon ground allspice or cumin
1/4 teaspoon salt
4 boneless, skinless chicken breast halves , all visible fat discarded
1 cup diced hulled strawberries, mango, or peeled peaches
1 medium poblano pepper, seeds and ribs discarded, diced, or 3/4 medium green bell pepper, diced
1/2 cup finely chopped red onion
1/4 cup chopped fresh mint or cilantro
2 tablespoons fresh lemon juice
1 tablespoon sugar
1/8 teaspoon crushed red pepper flakes
In a small bowl, stir together the paprika, allspice, salt, and pepper. Sprinkle over the smooth side of the chicken. Using your fingertips, gently press the mixture, so it adheres to the chicken. Let stand for 10 minutes.
Meanwhile, in a medium bowl, stir together the salsa ingredients.
Serve the salsa with the chicken.
Baked Cajun Catfish And Collard Greens
This version of a Southern staple features less saturated fat and sodium while highlighting the health benefits of two key ingredients, fish and collard greens. The American Heart Association recommends eating two servings of fish per week. For added benefit, try substituting a fatty fish such as trout. Fattier fish have higher levels of omega-3 fatty acids.
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