Want to know the secret to heart-healthy eating? It’s really justhealthy eating. Period. Eating for heart health means balancing your diet with vegetables, fruits, whole grains, lean protein and healthy fats (think mono- and polyunsaturated). Eating less sodium (think salty foods) and more potassium may be helpful in lowering blood pressure and decreasing your risk for heart issues. To help you withheart-healthy eating, check out these low-sodium dinner recipes—all under 500mg of sodium per serving.
1. Easiest Baked Fish|Clean Eating
Grab a couple of frozen fish fillets and some leafy parsley and let your kitchen staples do the rest of the work. This recipe features a simple blend of flavors, which is all you need for a fresh and fulfilling dinner in just 20 minutes. Fish is a great source of lean protein, and provides heart-healthy omega-3 fats.Recipe makes 2 servings at 5 ounces of fish each.
Nutrition (per serving): Calories: 176; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 25mg; Sodium: 257mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 0g; Protein: 30g
2. Lemony Orzo Veggie Salad| Cooking Light
This colorful orzo and chicken main-dish saladis packed with an assortment of chopped fresh vegetables, and tossed with a tangy lemon dressing. It’s a great use for leftover rotisserie chicken, and chicken is a healthier pick compared to red and processed meats.Recipe makes 4 servings at 1 1/4 cups each.
Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g
3. Grilled Salmon with Pineapple Salsa| Eat Spin Run Repeat
Bring your grill out of winter hibernation by making this grilled salmon with sweet and sour pineapple salsa.Salmon, fresh or frozen, is a great source of heart-healthy omega-3 fats and protein. Fresh pineapple is excellent in the accompanying salsa, but you can purchase canned pineapple (in water), and use the leftover juice to marinate the salmon. Recipe makes 2 servings at 1 fillet + 3/4 cup salsa.
Nutrition (per serving):Calories: 285; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 99mg; Carbohydrate: 20g; Dietary Fiber: 1g; Sugar: 15g; Protein: 27g
4. Mediterranean Chicken Meatballs|Cook Smarts
Lean Mediterranean chicken meatballs are a versatile food you can serve for lunch or dinner. Use ground chicken instead of beef in meatballs to keep saturated fats low. These meatballs are also anexcellent way to hide veggies your family should be eating–try adding chopped kale to the mix before you roll the meatballs. Recipe makes 4 servings at 2 cups each.
Nutrition (per serving): Calories: 261; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 132mg; Sodium: 132mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 1g; Protein: 24g
5. Roasted Beet Kale Salad with Candied Walnuts| The Endless Meal
Check out thishearty salad with candied nuts. Walnuts, which are a great source of heart-healthy omega-3 fats, debut with superfood kale + beets. We can hear your heart beet for thissalad already! Recipe makes 8 servings at 1 cup each.
Nutrition (per serving):Calories: 248; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 175mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 15g; Protein: 4g
6. Grilled Chicken with Tomato Avocado Salad|Cooking Light
This 450-calorie dinner is full of flavor (and 39g of protein!).Grilled chicken with tomato avocado salad uses homemade buttermilk dressing to balance the heat of the chili powder. Chicken is a high-quality protein that is naturally low in sodium. Avocado delivers twice the amount of potassium than banana, and is a good source of folic acid, vitamin E and B vitamins. Recipe makes 4 servings at 1 breast + 1/4 of salad recipe.
Nutrition (per serving): Calories: 446; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 79mg; Sodium: 737mg; Total Carbohydrate: 24g; Dietary Fiber: 6g; Sugars: 7g; Protein: 40g
7. Coconut Lime Rice Noodle Salad|Clean Eating
The tangy coconut lime dressing in this cool and colorful rice noodle salad goes hand in hand with naturally sweet mango and red bell pepper. We recommend making it ahead of time and adding a little lean protein for a fresh and healthy brown bag lunch. Recipe makes 2 servings.
Nutrition (per serving): Calories: 325; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 116mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar: 12g; Protein: 5g
About the Author
MyFitnessPal's Featured Recipes MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb•High-protein•High-fiber•Gluten-free•Dairy-free•Vegetarian•Vegan
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FAQs
Stir-fried ginger beef with peppers
This dish is low in fat, saturated fat, salt and sugar, making it a brilliant heart-healthy dish. Packed with vegetables as well as authentic fiery Asian flavours, this dish is a hot and spicy way to get your five-a-day.
Which is the most heart healthy meal? ›
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.
Heart-healthy protein foods
Plan meals around canned fish (tuna, salmon, mackerel), eggs, frozen prawns, frozen edamame beans, canned beans (four bean mix, baked beans, chilli beans), pre-made falafel and fresh, frozen or smoked fish as these foods don't take long to cook but pack in nutrition.
What are the three foods that heal your heart? ›
Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.
What meat is good for heart? ›
Options include:
- Seafood — fish and shellfish.
- Poultry — chicken or turkey breast without skin or lean ground chicken or turkey (at least 93% lean)
- Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean)
- Beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)
- Eggs.
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 are 3 foods cardiologists say not to eat? ›
6 Foods Cardiologists Avoid
- Bacon, sausage and processed meats.
- Potato chips and other processed snacks.
- Fast food.
- Red meat.
- Sugary drinks.
- Movie theater popcorn.
Avoid Clogged Arteries with These 8 Healthy Foods
- Fish. Fatty or oily fish such as salmon and tuna are a great source of omega-3 fats, compounds which have been shown in studies to reduce the amount of plaque which sticks in your arteries. ...
- Seeds & Nuts. ...
- Green Vegetables. ...
- Olive Oil. ...
- Berries. ...
- Avocado. ...
- Broccoli. ...
- Chocolate.
Water is the drink of choice for heart health. If you're thirsty, drink water. When the weather is warm or we're exercising, our bodies need more water than usual. Unflavoured milk, tea and coffee can be enjoyed in moderation.
Are potatoes good for the heart? ›
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.
Helps heart health
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
What to cook for someone who had heart surgery? ›
Best Food Groups to Eat After Heart Bypass Surgery
- Fruits and vegetables.
- Nuts.
- Legumes.
- Fatty fish.
- Grass-fed meat and dairy.
- Whole fat dairy.
- Foods to avoid.
- Summary.
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.
Are bananas good for your heart? ›
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
Does oatmeal remove plaque arteries? ›
Oats. Eating oats can help significantly reduce atherosclerosis risk factors, including high total and LDL (bad) cholesterol ( 24 , 25 ). Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines and adhesion molecules.
What foods prevent heart attacks? ›
The best diet for preventing heart disease is one that is full of fruits and vegetables, whole grains, nuts, fish, poultry, and vegetable oils; includes alcohol in moderation, if at all; and goes easy on red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium, and foods with trans ...
How can I make my heart stronger? ›
The Basics
- Eat healthy.
- Get active.
- Stay at a healthy weight.
- Quit smoking and stay away from secondhand smoke.
- Control your cholesterol and blood pressure.
- Drink alcohol only in moderation.
- Manage stress.
We've rounded up six fast-food orders dietitians say are actually good for your heart.
- DIY Pizza at Blaze Pizza.
- Lifestyle Bowls at Chipotle.
- Fruit and Maple Oatmeal at McDonald's.
- DIY Taco Bowl at Qdoba.
- Chickpea Bites and Avocado Protein Box at Starbucks.
- Chicken Soft Tacos at Taco Bell.
