Heart-Friendly Foods. With 20-Minute Recipes

Food types that benefit your heart

There is no “cure all” solution, but certain products are beneficial for your cardiovascular system. Also, most of them help to maintain a healthy weigh, which is crucial for your heart health.

1. Fish rich in omega-3s, including salmon, tuna, sardines, mackerel, herring (2-4 portions per week). Omega-3 fats fight clots and improve blood triglyceride levels. Opt for wild rather than farmed fish and gentle methods of cooking.
2. Avocado, nuts and seeds - another source of heart-healthy fats.
3. Fruit, vegetables, and berries. Potassium and antioxidants they contain take part in managing blood pressure and protecting your arteries. Every 8 ounces of fruit and vegetables a day reduce the risk of ischaemic stroke by a third.
4. Warming spices. Ginger, chilli, cinnamon, and oregano have an anti-inflammatory effect and protect the heart and blood vessels.
5. Dairy products are high in calcium that helps to manage blood pressure and protect the heart muscle.
6. Pulses and whole-grains (3 servings a day). They contain fiber and magnesium that relax blood vessels and manage cholesterol levels.

Make sure you use products from every food type daily. A calorie counter is an easy way to find interchangeable foods and vary your menu.

Heart-friendly recipes

It's easier to make heart-healthly changes to your diet one at a time. Why not start with one of these recipes?

Chicken-escarole soup

1 can stewed tomatoes

1 can chicken broth

8 ounces cooked chicken breast

16 ounces escarole

2 tsp. olive oil

Undrain and chop tomatoes (use kitchen shears to chop tomatoes in the can). Pour the broth into a saucepan and add tomatoes. Place a lid on the saucepan and bring to a boil over high heat. Simmer 5 minutes. Coarsely chop escarole and chicken, and add them to the saucepan, then add olive oil and simmer five minutes more.

Red snapper with spinach and tomatoes

4 medium red snapper fillets

4 ounces onion

3 tsp. Dijon mustard

3 tsp. low-fat Italian dressing

10 ounces spinach

8 ounces tomatoes

cooking spray

Mix Dijon mustard and dressing. Coat a baking sheet with cooking spray, and arrange the red snapper fillets a on it. Brush 1/2 of mustard and dressing mixture over the snapper. Broil fish 7-9 minutes.

Chop onion and tomatoes. Mix onion and 1/2 of mustard and dressing mixture over medium heat. Cover and simmer 2 minutes. Add spinach and tomatoes, cover and cook 2 minutes.

Serve snapper over onion and tomato mixture.

Tips for easy heart-friendly meals

1. Use frozen veggies and salad kits to supplement the main dish.
2. Opt for low-fat cooking techniques, like frying, steaming, and broiling.
3. Use food exchange system as a tool for planning your menu. Buy the products for your weekly meal plan in advance.