Keeping your heart healthy is essential to live a full, productive life, especially as one gets older. One way to fight heart disease is by eating the right foods and avoiding the wrong ones. Here are a few suggestions of recipes that are good for the heart (and the taste buds).
First, what makes a recipe “heart healthy”? It should be low in sodium and fat, but still contain nutrition and flavor. Many traditional recipes can be altered to be healthier, but certain foods promote health. For instance, fish is known for being a good option because of the omega-3s.
Roasted Salmon, Green Beans and Tomatoes
Here is a great example of adding fish to your diet for a delicious meal. The salmon is good for your heart, and the flavors make plain vegetables more appealing.
Heat the oven to 425 degrees Fahrenheit and place six cloves of garlic, one pound of green beans, one pint of grape tomatoes and a half-cup of Kalamata olives on a baking sheet. Combine with one tablespoon of olive oil and one-fourth teaspoon of pepper. Roast for about 12 to 15 minutes, until the vegetables are tender and just starting to turn brown.
Heat a second tablespoon of olive oil in a skillet over medium heat. Season the salmon with salt and pepper and cook until the meat is a nice golden brown, which is about four to five minutes on each side. Serve with vegetables.
Hearty Bean Burrito Bowl
If you love Mexican, you know it has a lot of healthy vegetables in many of the recipes. However, you’ll also often find tortillas and other foods laden with carbs that aren’t good for your heart. There are healthier versions of your favorite dishes like this one.
Whisk together three tablespoons of lime juice, two tablespoons of olive oil, a half-teaspoon of ground cumin and salt and pepper to taste in a small bowl. Cook up enough brown rice for a meal and place it in a bowl. Add a half-cup of black beans. Top with as much lettuce, cilantro, grape tomatoes and avocado as you want. Sprinkle red onion on top and drizzle with the dressing. You can serve this with low-fat sour cream and tortilla chips on the side.
Quinoa with Roasted Red Pepper, Green Beans and Red Onion
This is another easy, two-step recipe that offers a lot of nutrition with heart-healthy grains and a lot of flavor. Combine one cup of quinoa with two cups of water and bring to a boil. Add a half-teaspoon of salt and reduce the heat to simmer. Cover and let it cook until all the liquid has been absorbed, which takes about 15 minutes.
Whisk together one tablespoon of olive oil, two teaspoons of red wine vinegar and one-fourth teaspoon of salt and pepper. Add in two jars of roasted red peppers, four ounces of green beans and half of a red onion. Mix to combine and add the quinoa to dish.
These are just a few ideas to get you started thinking about delicious meals that are healthy and flavorful. You don’t have to be stuck with bland, boring food to eat healthy. These recipes prove that dinner can be exciting and good for your heart.