10+ Heart Healthy Recipes to Keep Your Heart Happy and Strong

Eating well can help you take care of your heart and feel better every day. Choosing the right foods makes a big difference in keeping your heart healthy.

Heart healthy recipes are meals designed to support your heart by using ingredients that are low in fat, salt, and added sugars.

When you prepare these meals, you make a smart choice for your health. You don’t need to give up taste or variety to eat in a way that helps protect your heart.

Simple changes in your cooking can make a big impact on your heart health.

1) Grilled salmon with lemon and dill

Grilled salmon with lemon and dill is a simple and tasty way to enjoy a heart-healthy meal. The lemon adds a fresh, zesty flavor, while dill gives the fish a mild, fragrant touch.

This dish is quick to prepare and low in carbs. The healthy fats in salmon support your heart.

Grill the salmon until it’s just cooked. Top it with a lemon dill butter that melts over the warm fish for extra flavor.

Ingredients

• 1 pound salmon fillets
• ¼ cup butter, melted
• 5 tablespoons lemon juice
• 1 tablespoon fresh or dried dill
• ¼ teaspoon garlic powder
• Sea salt to taste

Cooking Instructions

1. Preheat your grill to medium heat, about 375°F (190°C).
2. Season salmon with sea salt and garlic powder.
3. Grill salmon for 4-5 minutes per side until cooked through.
4. Mix melted butter, lemon juice, and dill.
5. Spoon lemon dill butter over salmon before serving.

2) Quinoa and black bean salad

This quinoa and black bean salad is a great choice for a heart-healthy meal. It’s packed with protein, fiber, and nutrients that support your heart.

It’s easy to make and tastes fresh with a zesty lime dressing. You can keep it simple or add colorful veggies like bell peppers and corn.

This salad works as a main dish or a side. It’s perfect to prepare ahead and enjoy straight from the fridge.

The ingredients are all plant-based and natural.

Ingredients

• 1 cup quinoa
• 1 can black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• 1 red bell pepper, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• 1/2 teaspoon ground cumin
• Salt and pepper, to taste

Cooking Instructions

1. Rinse quinoa and cook according to package instructions (about 15 minutes).
2. Let quinoa cool to room temperature.
3. In a large bowl, mix quinoa, black beans, corn, bell pepper, and cilantro.
4. Whisk lime juice, olive oil, cumin, salt, and pepper in a small bowl.
5. Pour dressing over salad and toss to combine.
6. Chill in the fridge for at least 30 minutes before serving.

3) Oatmeal topped with fresh berries and walnuts

Oatmeal is a great choice for a heart-healthy breakfast. When you top it with fresh berries and walnuts, you add fiber and healthy fats that help your heart.

Berries bring natural sweetness and antioxidants. Walnuts add a satisfying crunch and healthy omega-3s.

You can use rolled oats or steel-cut oats as the base. Cook your oats with water or unsweetened almond milk for a creamy texture.

Sprinkle on fresh strawberries, blueberries, and chopped walnuts for a tasty and nutritious start to your day.

Ingredients

• 3/4 cup rolled oats or steel-cut oats
• 1 1/2 cups water or unsweetened almond milk
• 1/4 cup fresh strawberries, chopped
• 1/4 cup fresh blueberries
• 2 tablespoons chopped walnuts

Cooking Instructions

1. Bring water or almond milk to a boil.
2. Add oats and reduce heat to low.
3. Cook for 5 minutes (rolled oats) or 20-30 minutes (steel-cut oats), stirring occasionally.
4. Pour oatmeal into a bowl.
5. Top with strawberries, blueberries, and walnuts.
6. Serve warm and enjoy.

For more ideas, check this recipe for nutty steel-cut oats with fruit.

4) Roasted vegetable and chickpea bowl

This bowl is a simple and tasty way to enjoy heart-healthy veggies. Roasting the vegetables and chickpeas brings out their natural sweetness and adds a nice crunch.

You can use sweet potatoes, broccoli, carrots, and zucchini. Toss them with olive oil and your favorite spices before roasting.

Chickpeas add protein and fiber to keep you full longer. It’s easy to make on one sheet pan, so cleanup is quick.

This dish works well for lunch or dinner. You can add a dressing or tahini sauce to boost flavor.

Ingredients

• 1 large sweet potato, cut into rounds
• 2 cups broccoli florets
• 2 carrots, sliced
• 1 zucchini, sliced
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss sweet potato, broccoli, carrots, zucchini, and chickpeas with olive oil, paprika, salt, and pepper.
3. Spread everything on a sheet pan in a single layer.
4. Roast for 25-30 minutes, until veggies are tender and chickpeas are crispy.
5. Serve warm, with optional dressing if you like.

For more tips and variations, check this roasted vegetable and chickpea bowl recipe.

5) Spinach and mushroom whole wheat frittata

This spinach and mushroom whole wheat frittata is a simple, tasty way to add more veggies to your meals. The whole wheat flour adds fiber, which is good for your heart, while the eggs provide protein without extra calories.

Sauté fresh spinach and mushrooms to bring out their flavor. Mix them into beaten eggs with a little whole wheat flour for texture.

Baking it slowly lets the frittata cook evenly and stay light. This dish works well for breakfast, lunch, or dinner.

You can make it ahead and reheat for a quick meal. It’s filling, nutritious, and easy to customize with herbs or cheese.

Ingredients

• 6 large eggs
• 1/4 cup whole wheat flour
• 1 cup fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. Heat olive oil in a pan and sauté onion until soft.
3. Add mushrooms and cook until tender.
4. Stir in spinach and cook until wilted. Remove from heat.
5. In a bowl, whisk eggs with whole wheat flour, salt, and pepper.
6. Mix cooked veggies into the egg mixture.
7. Pour mixture into a greased baking dish.
8. Bake for 25-30 minutes until set and slightly golden on top.
9. Let cool a few minutes before slicing and serving.

6) Baked chicken breast with garlic and rosemary

Baked chicken breast with garlic and rosemary is a simple, healthy meal for any night. It’s full of flavor thanks to fresh or dried rosemary and minced garlic.

These ingredients keep the chicken juicy without extra fat. Season the chicken with garlic, rosemary, salt, and a little olive oil.

Bake it at 375°F (190°C) until cooked through. It pairs well with vegetables or a side salad.

Ingredients

• 1 pound chicken breasts
• 3 tablespoons minced garlic
• 2 teaspoons dried or fresh rosemary
• 2 teaspoons olive oil
• 1/4 teaspoon salt

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Rub chicken with olive oil, garlic, rosemary, and salt.
3. Place chicken in a baking dish.
4. Bake for 25-30 minutes until the internal temperature reaches 165°F (74°C).
5. Let rest for a few minutes before serving.

7) Lentil and vegetable stew

Lentil and vegetable stew is a heart-healthy meal that is simple to make. It is packed with fiber, vitamins, and plant-based protein.

You can use a mix of fresh vegetables and spices to add flavor and nutrition. This stew cooks in one pot, saving you time and cleanup.

It’s especially hearty in colder weather but light enough to enjoy any time. Adding a squeeze of lemon at the end brightens up the flavors.

You can make this stew in under an hour. It’s a great way to get a variety of vegetables and lentils in one meal.

Ingredients

• 1 cup dried lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 2 cups spinach or kale
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• Juice of 1 lemon

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrot, and celery; cook until softened, about 5 minutes.
3. Stir in garlic, cumin, and paprika; cook for 1 minute.
4. Add lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
6. Stir in spinach or kale and cook for 5 more minutes.
7. Season with salt, pepper, and lemon juice before serving.

8) Avocado and tomato whole grain toast

Avocado and tomato toast is a simple way to enjoy a heart-healthy meal. Whole grain bread gives you fiber, which helps keep your heart healthy.

The creamy avocado adds healthy fats that support good cholesterol. Spread mashed avocado on toasted whole grain bread.

Add fresh tomato slices on top. A little salt, pepper, and a sprinkle of sesame seeds can boost the flavor.

This meal is quick to make and perfect for breakfast or a light snack. It’s tasty, filling, and good for your heart.

Ingredients

• 2 slices whole grain bread
• 1 medium avocado
• 4 cherry tomatoes or 1 medium tomato
• Salt, to taste
• Pepper, to taste
• Sesame seeds (optional)

Cooking Instructions

1. Toast the whole grain bread until golden brown.
2. Mash the avocado in a bowl until smooth.
3. Spread the mashed avocado evenly on each toast slice.
4. Slice the tomatoes and place them on top of the avocado.
5. Sprinkle with salt, pepper, and sesame seeds if you like.
6. Serve immediately.

9) Mixed greens with walnuts and pomegranate seeds

This salad is an easy way to add heart-healthy ingredients to your meals. The mixed greens are full of fiber and vitamins.

Walnuts add healthy fats that support your heart. Pomegranate seeds bring a sweet, juicy crunch.

They also have antioxidants. Toss everything with a light vinaigrette to keep it fresh.

Ingredients

• 3 cups mixed salad greens
• ½ cup pomegranate seeds
• ⅓ cup chopped walnuts
• ⅓ cup crumbled feta cheese (optional)
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Cooking Instructions

1. Rinse and dry the salad greens.
2. In a large bowl, combine greens, pomegranate seeds, walnuts, and feta cheese if using.
3. Whisk olive oil, balsamic vinegar, salt, and pepper together for dressing.
4. Drizzle dressing over the salad and toss gently to coat.
5. Serve immediately to enjoy the fresh flavors.

10) Carrot and ginger soup

Carrot and ginger soup is a simple and heart-healthy choice. This soup is full of vitamins and has a gentle, soothing taste.

The ginger adds a little warmth, especially on cooler days. You can make it vegan and gluten-free by using vegetable broth.

Blended carrots give the soup a creamy texture without cream. The recipe is easy to prepare and can be ready in about 30 minutes.

You’ll enjoy a comforting bowl that’s light but filling.

Ingredients:

• Carrots
• Fresh ginger
• Onion
• Vegetable broth
• Olive oil
• Salt
• Pepper

Cooking Instructions:

1. Heat olive oil in a pot over medium heat.
2. Add chopped onions and cook until soft.
3. Stir in grated ginger and chopped carrots.
4. Pour in vegetable broth and bring to a boil.
5. Lower heat and simmer for 20 minutes.
6. Blend the soup until smooth.
7. Season with salt and pepper as needed.