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10 Heart-Healthy Dishes

10 Heart-Healthy Dishes


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Delicious, low-fat recipes to keep you in top shape

Not only is February home to Valentine’s Day, it is also American Heart month, which serves as a good reminder to take care of ourselves and our bodies so that we are around for many more Februarys to come. Cardiovascular disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention, so it’s important that we take action and improve the quality of our diet and lifestyle.

Grim statistics aside, making these changes doesn’t have to be a daunting, miserable experience. In fact, it can bring lots of positive and delicious improvements to your life. For instance, popular U.K. chef Antony Worrall Thompson recently published a cookbook that’s about "good healthy eating for every day." Titled The Essential Low Fat Cookbook, it includes tips from a nutritionist on the importance of following a low-fat diet and keeping your heart healthy in order to decrease the chances of developing cardiovascular disease.

In terms of overarching lifestyle changes, maintaining a healthy body weight and losing excess weight is a first step to keeping your heart in top shape. Thompson suggests becoming more active to aid in weight management because "aerobic exercise is not just good for your muscles in your legs and arms, it’s also good for your heart — remember it’s a muscle, too." He advises to check with a doctor before beginning a new workout routine if you’re not used to exercising regularly. Similarly, reducing your salt intake overall can help improve your heart health because high blood pressure can negatively impact your heart.

Continue reading to learn more of Thompson’s advice for eating better, plus tips for what types of foods to incorporate into your diet to get you started. Based off his advice, we pulled together a list of low-fat, tasty, and heart-healthy recipes so you can begin making a change.

Click here to see the 10 Heart-Healthy Dishes Slideshow.


Recipes for a Heart-Healthy Lifestyle

A heart-healthy lifestyle starts with healthy food choices. Eating a variety of foods rich in nutrients like potassium, calcium, magnesium, fiber, and protein and lower in sodium and saturated fat can help keep your blood pressure low and protect against heart disease and stroke.

Eating heart-healthy doesn&rsquot have to be boring or bland. In fact, it can be easy and delicious! Spring is the perfect season to load up on more fruits and vegetables. Keep your meals fresh and flavorful with these inspired, heart-healthy dishes for every occasion. Recipes with an asterisk are low sodium, which means they have 140 mg of sodium or less per serving.

Try these affordable, delicious recipes and helpful healthy eating resources from our partners at the U.S. Department of Agriculture (USDA) the National Heart, Lung, and Blood Institute (NHLBI) and the American Heart Association (AHA).


Try this vegetable chilli which is packed with flavour &ndash or if you're a meat-eater and love your favourite chilli recipe, why not halve the amount of meat and replace it with extra kidney beans? Or just replace the meat entirely with beans.

Serve your chilli with brown rice for an extra fibre boost.


10 Healthy and Hearty Salad Recipes That Make a Meal

Once the new year strikes, the food blogosphere is bombarded by a slew of healthy recipes. We begin seeing words like detox and antioxidants and healthified. In the spirit of a clean slate and the new year ahead, we adamantly resolve to make over our meal plan and shed that holiday fat, dust off the old scale and optimistically vow to stop avoiding the gym (or to join one).

But let’s be honest, shall we? January is rough enough. It can be a struggle to hoist ourselves out of our Christmas comas, resuming daily routines and work, and also re-evaluating our diets. It’s a sudden jolt back into reality once the time comes to trade in the cookies for kale, and the cocktails for lemon water.

We feel the transition should be smoother, which is why we’re after salads, but not salads of the goody-two-shoes variety.

Instead, think warm salads spiked with creamy cheese and roasted veggies. Salads that are hearty and nutritious, without being too upstanding on the health spectrum.

So grab a fork and get ready to get your greens on!

Crunchy Taco Kale Salad from How Sweet It Is

Thai Beef Salad from Every Last Bite

Caramelized Fennel and Farro Salad from Not Without Salt

Thanks for stopping by and visiting FoodieCrush. What’s your favorite main meal salad? I’d love to hear from you. Let me know in the comments below.

This recipe round-up was curated by FoodieCrush contributor Hayley Putnam. Follow her foodie tastes and other flights of fancy on Pinterest and Instagram.

As always, thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. All opinions are always my own.

Thanks for reading and subscribe to FoodieCrush to have each post delivered straight to your e-mail box.


Recipes with Heart: Healthy Dishes the Whole Family Will Enjoy

Published by: American Heart Association

Product Code: 50-1748

Serve up this collection of simply delicious, heart-healthy recipes designed to encourage good eating habits for all ages. The 20 recipes in this collection were selected for criteria including ease of preparation, use of pantry staples and wide appeal, along with being smart nutritional choices. Beautiful full-color photos help entice readers into the kitchen. Companion cooking videos are also available online for many of the recipes.

If you are interested in placing an order, receiving print samples or viewing online e-samples, visit our distributor, Krames. Registration is required to request samples and order online.


Recipes with Heart: Healthy Dishes the Whole Family Will Enjoy

Published by: American Heart Association

Product Code: 50-1748

Serve up this collection of simply delicious, heart-healthy recipes designed to encourage good eating habits for all ages. The 20 recipes in this collection were selected for criteria including ease of preparation, use of pantry staples and wide appeal, along with being smart nutritional choices. Beautiful full-color photos help entice readers into the kitchen. Companion cooking videos are also available online for many of the recipes.

If you are interested in placing an order, receiving print samples or viewing online e-samples, visit our distributor, Krames. Registration is required to request samples and order online.

Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.


2019 in Review: 10 Healthy Recipes

Eating right helps you stay healthy and lower your risk of cancer. In the Eat Healthy section of our website, we share tips and recipes so you and your family can make smart food decisions that are delicious and nutritious.

Get started today with these healthy recipes we published in 2019 from our American Cancer Society cookbooks.

<p>Avocados are loaded with “good,” unsaturated fat as well as heart-healthy fiber, potassium, and folate. And they’re delicious in our classic recipe. <a href="/content/cancer/en/healthy/eat-healthy-get-active/eat-healthy/find-healthy-recipes/appetizers-side-dishes/guacamole.html" target="_self">Get the recipe&gt</a></p> <p>Get your greens on! Dark, leafy greens such as spinach and kale are powerhouses of iron, calcium, fiber, and lots and lots of vitamins. <a href="/content/cancer/en/healthy/eat-healthy-get-active/eat-healthy/find-healthy-recipes/appetizers-side-dishes/mixed-greens-with-berry-mustard-vinaigrette.html" target="_self">Get the recipe&gt</a></p>

Roasting the vegetables, along with a trio of umami-rich ingredients (miso, mushrooms, and kombu), give this meat-free broth a deep, satisfying flavor.

For an even deeper, nutty flavor, toast the cashews first (or buy them that way, but make sure they’re unsalted). Skeptical? Think hazelnut coffee, but with cashews instead.

Recipes you want to make. Cooking advice that works. Restaurant recommendations you trust.

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Heart-Check Certified Recipes

The American Heart Association&rsquos Heart-Check mark is an easy way to cut through the clutter and find foods that can be part of a healthy dietary pattern. The iconic Heart-Check mark has been on food packages and in the grocery store since 1995. Today one out of three shoppers say they use the Heart-Check mark to find healthier options in the grocery store.

Now, the Heart-Check mark is also helping health-conscious Americans find heart-healthy recipes they can make at home. Certified recipes have been evaluated by one of the most trusted health organizations to meet specific nutritional requirements.

For more details or to get started certifying a recipe, please contact us.

The American Heart Association Heart-Check Recipe Certification Program employs an annual per-recipe fee-based assessment to cover program operating expenses. No donations are used to support the program.

The American Heart Association Heart-Check Food Certification Program is designed to help consumers make informed choices about the foods they purchase. The nutrition requirements are food-based and intended for healthy people over age two. The Heart-Check program is not a dietary solution for any particular condition or disease. People with medical conditions or dietary restrictions should follow the advice of their healthcare professionals.


50+ Healthy Dinner Ideas

This list of healthy dinner ideas is great for meal prepping and eating clean. It’s filled with all types of salads, soup recipes, side dishes and more. The ultimate list to jump start your New Year with nutritious dishes!

As soon as the New Year approaches, I’m always on the hunt for healthy dinner ideas to enjoy throughout the week. There’s something about starting the year off with clean eating and nutritious recipes that feels SO good. I love to get organized and meal prep at the beginning of the week. It’s so helpful and makes it much easier to stay on track…especially with a busy schedule.

With this list of 50+ healthy dinner ideas, you’ll find lots of delicious and flavorful recipes that make the perfect quick healthy dinner. Whether you’re looking for salads, low carb dinners, soup recipes, side dishes and more…there are plenty of recipes to choose from. There are even different types of cuisines too…like healthy Mexican food and Chinese food. Yum!



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