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

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (1)

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the U.S., which means that focusing on your heart health is essential to living a longer, healthier life. There are various ways to improve your heart health, such as reducing stress, getting more sleep, and exercising. Nutrition also plays a huge role in keeping your heart healthy. People often equate heart-healthy recipes with boring, bland meals but this doesn't always have to be the case. There are plenty of recipes that are as delicious as they are beneficial for your ticker!

One important thing to remember is that there's no one "right" way to eat for heart health, according to Rachael Hartley, RD. So "instead of stressing over individual foods, think about the big picture of your eating pattern." Hartley tells Woman's Day that it's better to think of "ways to choose more heart-healthy fats, like olive oil, nuts and seeds, and avocado, eat fatty fish more often, increase intake of whole grains and other high fiber carbohydrate foods, and eat more fruits and veggies."

The following heart-healthy recipes cover everything from fish-forward dishes to colorful vegetable combinations. And the best part is that you you don't have to be a pro in the kitchen to indulge in these heart-friendly meals.

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1

Sheet Pan Chickpea Chicken

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (2)

This recipe has chickpeas and sweet peppers which are packed with heart-healthy protein and vitamins. And it can all be cooked on one sheet which means fewer dishes and less fuss.

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2

Oven-Roasted Salmon with Charred Lemon Vinaigrette

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (3)

Salmon is known for being light and heart healthy, but this recipe does not skimp out on big bold flavors.

Get the Oven-Roasted Salmon with Charred Lemon Vinaigrette recipe.

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3

Chicken Kebabs

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Chicken has fewer saturated fats than red meats, which is why it's a healthier choice of meat for your heart health. These simple chicken kebabs can be thrown on the grill and whipped up in a jiffy.

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4

Shrimp Scampi with Zoodles

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (5)

Loaded with lean protein from the shrimp and green veggies from the zoodles, this dish is as tasty as it is healthy.

Get the Shrimp Scampi with Zoodles recipe.

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5

Morning Burritos With Salsa Verde

These burritos get plenty of protein from the refried beans and eggs, which will help you feel satisfied till lunch.

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6

Hot Honey-Roasted Salmon and Radishes

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (7)

Salmon is a great part of a healthy diet for a variety of reasons. Not only is it high in protein, vitamins and minerals, but it also has omega-3 fatty acids that are known for being "brain food."

Get the Hot Honey-Roasted Salmon and Radishes recipe.

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7

Cauliflower Fried Rice

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Ditch white rice for this low-carb veggie option that's tastier than takeout. Plus, it's less than 300 calories.

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8

Apricot-Glazed Chicken and Corn

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (10)

This zesty chicken dish only takes half an hour to make and its sweet and spicy goodness will quickly make it a family favorite.

Get the Apricot-Glazed Chicken and Corn recipe.

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9

Grilled Fish Tacos

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Swap ground beef for fish to make this heart-healthy. Plus, the pineapples give this taco recipe a little something sweet.

Get the Grilled Fish Tacos recipe.

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10

Fish Chowder Sheet Pan Bake

The bacon and potato mixture gives this fresh, heart-healthy cod dish additional smoky flavor.

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11

Turkey Burgers and Slaw with Sweet Potato Chips

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (15)

Packed with good-for-you spices, these turkey patties, topped with a sweet and crunchy apple and cabbage slaw, are a healthy alternative to red meat.

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12

Grilled Eggplant Parmesan Pizza

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Indulge your pizza craving with this delicious and healthy pizza that spotlights grilled eggplant and tomatoes.

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13

Grilled Squash Garlic Bread

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If you're craving hearty pizza, satisfy your tastebuds with this fresh veggie version.

Get the Grilled Squash Garlic Bread recipe.

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14

Salmon with Creamy Feta Cucumbers

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The perfectly seasoned salmon and whipped feta that coats the cucumbers will leave your tastebuds singing.

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15

Pasta With Walnut Pesto and Peas

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Dry white wine and lemon give this nutty pesto-covered farfalle and peas an added kick. Plus, it has 6 g of fiber per serving.

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16

Tilapia with Tomatoes and Pepper Relish

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (23)

We all know that tilapia is high in protein and good-for-you vitamins, but when it's coated in this spicy pepper relish, all you'll be thinking about is how tasty it is.

Get the Tilapia with Tomatoes and Pepper Relish recipe.

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17

Chicken Salad Collard Wrap

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Ditch the typical processed flour tortilla and use a big collard green leaf for these chicken salad wraps.

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18

Butternut Squash and Turmeric Soup

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Add turmeric to your traditional butternut squash soup for some heart-healthy benefits. Curcumin, the main antioxidant in turmeric, has anti-inflammatory properties and can reduce oxidation, which may contribute to heart disease.

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19

Baked Chicken Cutlets with Pineapple Rice

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (27)

Typical chicken gets a boost from Asian-inspired ingredients, like ginger and cilantro. According to a study published in Nutrition, daily ginger consumption was associated with a 13% lower risk of coronary heart disease.

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20

Pear & Walnut Salad

Heart-Healthy Recipes That Can Be On the Table in Under 30 Minutes (29)

Keep it light with this flavorful salad featuring walnuts, celery, and olive oil. According to Mayo Clinic, walnuts are one of the best nuts for your heart health as they contain high amounts of omega-3 fatty acids and can help lower your cholesterol, improve the health of the lining of your arteries, and reduce your risk of blood clots.

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

FAQs

What is an example of a heart-healthy meal? ›

Spaghetti with sardines and cherry tomatoes

Easy to make and low in saturated fat, salt and sugar, this recipe is another great way to incorporate fish into your diet – perfect for a weeknight meal. Throw it together in just 10 minutes and enjoy this easy, warming and healthy dish.

What is a simple heart-healthy diet? ›

Follow these tips for heart-healthy eating:
  • Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. ...
  • Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. ...
  • Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.
Jul 1, 2023

What foods are good for the heart? ›

Foods to eat
  • Fish high in omega-3 fatty acids (salmon, tuna, and trout)
  • Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey.
  • Eggs.
  • Nuts, seeds, and soy products (tofu)
  • Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.
Mar 24, 2022

How to cook food for heart patients? ›

Main dish recipes
  1. 6-grain hot cereal.
  2. Asian pork tenderloin.
  3. Baba ghanoush.
  4. Baked chicken and wild rice with onion and tarragon.
  5. Baked cod with lemon and capers.
  6. Baked macaroni with red sauce.
  7. Baked oatmeal.
  8. Baked salmon with Southeast Asian marinade.

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.

What meat is good for the heart? ›

Choose Meats Wisely

Look for lean cuts like sirloin, flank, rump roast, and tenderloin, and always trim the fat. Or choose pork tenderloin, turkey, or chicken breast instead. Add more fish to your diet. You probably know it's good for you, but not all fish are equal.

Which fruit reduces heart blockage? ›

The best vegetables and fruits for heart patients are bananas, avocados, oranges, grapes, tomatoes, and spinach. These fruits contain potassium, magnesium, and vitamin C which are good for the heart. Research shows that eating a diet rich in these nutrients can help lower blood pressure levels.

Can you eat pasta on a cardiac diet? ›

Is pasta on a heart healthy diet? Whole grain pasta is heart-healthy. Research has shown that consuming whole grains, including whole wheat pasta, can help to prevent heart disease. Even better, tomatoes are also considered to be heart-healthy.

What fruit helps the heart most? ›

Fruits contain heart-healthy vitamins and other nutrients that are important for heart health. Berries are rich in antioxidants, which help protect your heart against inflammation and oxidative stress. Other heart-healthy fruits include citrus fruits and tropical fruits like mangoes and papayas.

Are potatoes heart-healthy? ›

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.

How to improve heart health quickly? ›

The Basics
  1. Eat healthy.
  2. Get active.
  3. Stay at a healthy weight.
  4. Quit smoking and stay away from secondhand smoke.
  5. Control your cholesterol and blood pressure.
  6. Drink alcohol only in moderation.
  7. Manage stress.
Sep 1, 2021

What is the best heart-healthy lunch? ›

Lunch Ideas for Work: Heart-Healthy Options
  • Low-sodium turkey, skinless chicken, canned tuna or canned salmon (try it in a salad or on a sandwich with whole-wheat bread).
  • Unsalted seeds and nuts.
  • Whole-grain or whole-wheat pasta.
  • Easy-to-eat fruit like berries, grapes, or sliced apples or pears.
  • Veggie sticks.
Jan 31, 2024

How to cook for someone with heart failure? ›

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.

Which is the most heart healthy restaurant meal? ›

Fish Is Good for Your Heart

Fish is a healthy choice when dining out. Ordering seafood such as salmon and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated fat that helps lower your heart disease risk. You'll also find a different type of omega-3 in walnuts and edamame (soybeans).

What is a cardiac diet menu plan? ›

It prioritizes foods such as vegetables, whole grains, and oily fish. It also limits processed foods that are high in sugar and salt. This article will cover some foods a person may wish to prioritize and limit, and give an example of a cardiac diet meal plan.

What are the 10 most heart healthy foods? ›

10 foods to improve your heart health
  • Walnuts and almonds. ...
  • Oranges. ...
  • Avocados. ...
  • Dark chocolate. ...
  • Low-fat yogurt. ...
  • Cherries. ...
  • Dark leafy greens. ...
  • Black beans. Black beans are filled with antioxidants, folate, and magnesium that can help lower your blood pressure.

What is the best breakfast for heart health? ›

“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.

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