Eating heart-healthy recipes is key to keeping your cholesterol managed. Not to mention, by incorporating heart-healthy recipes into your daily routine can also manage blood pressure and support long-term heart function.
Food rich in fiber, healthy fats, and antioxidants provide essential nutrients that reduce the risk of heart disease. These simple adjustments to your diet can make a significant impact on your heart’s health and overall vitality, and with our heart-healthy recipes from our meal planner, it’s easy to enjoy delicious meals that support your heart every day.
Heart Healthy Breakfasts
Walnut & Strawberry Oatmeal
Benefits: High in Fiber & Omega 3’s
Nutritional Facts:
- Calories: 536 kcal
- Carbohydrates: 80g
- Total Fat: 22g
- Fiber: 13g
- Protein: 17g
- Added Sugar: 0g
- Sodium: 202mg
Ingredients:
- Old Fashioned Oats – 3/4 cup
- Water – 3/4 cup
- Almond milk – 3/4 cup
- Walnuts, chopped – 2 tablespoons
- 10 Raisins
- Strawberries, sliced – 1/2 cup
Directions:
- Bring water and almond milk to a boil. Add oats and cook for 5 minutes.
- Remove oatmeal from heat. Top with walnuts, raisins, and strawberries to serve.
Avocado Bean Toast with Blueberries
Benefits: Healthy Fats & High in Fiber
Nutritional Facts:
- Calories: 481 kcal
- Carbohydrates: 76g
- Total Fat: 14g
- Fiber: 13g
- Protein: 19g
- Added Sugar: 0g
- Sodium: 650mg
Ingredients:
- Whole Wheat Bread, toasted – 2 slices
- Avocado – 1/2
- White beans – 1/2 cup
- Blueberries – 1 cup
- Lemon squeeze
- Dash of salt & red pepper flakes
Directions:
- Add avocado and white beans to a bowl and mash with a fork
- Add salt, red pepper flakes, and lemon juice, and mix well.
- Spread avocado mixture on toasts and serve with blueberries.
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Heart Healthy Lunches
Chickpea Quinoa with Salad
Benefits: Plant-Based Proteins & Fiber
Nutritional Facts:
- Calories: 427 kcal
- Carbohydrates: 72g
- Total Fat: 10g
- Fiber: 12g
- Protein: 16g
- Added Sugar: 2.65g
- Sodium: 370mg
Ingredients:
- Quinoa – 1/3 cup
- Water – 2/3 cup
- Chickpeas (drained & rinsed) – 1/2 cup
- Cherry tomatoes, halved – 1 cup
- Cucumbers, chopped – 1/2 cup
- Dried cranberries – 1 tablespoon
- Italian dressing – 1 tablespoon
Directions:
- Add quinoa and water to a saucepan and bring to boil.
- Lower to simmer until quinoa is tender and all water is absorbed, 10-20 minutes.
- Add cooked quinoa, chickpeas, tomatoes, cucumbers, dried cranberries to a bowl
- Pour dressing over salad. Toss to combine.
Grilled Salmon, Asparagus, and Tomatoes
Benefits: Omega-3 Fatty Acids & Antioxidants
Nutritional Facts:
- Calories: 152 kcal
- Carbohydrates: 6.5g
- Total Fat: 8g
- Fiber: 3g
- Protein: 15g
- Added Sugar: 20g
- Sodium: 146mg
Ingredients:
- Salmon – 2 oz
- Olive oil – 1 teaspoon
- Lemon – 1/4 wedge
- Asparagus – 3/4 cup
- Dried cranberries – 1 tablespoon
- Tomato, quartered
- Dash of salt & pepper
Directions:
- Coat grill pan with olive oil and heat over medium.
- Sprinkle salmon with salt and pepper, then place onto grill.
- Cook for 4-5 minutes on each side, then remove from heat. Squeeze lemon.
- Wash and prepare asparagus and tomato. Heat over medium heat and let cook for 6-8 minutes.
- Serve on plate with grilled salmon.
Heart Healthy Dinners
Black & Green Bean Chili
Benefits: High in Micronutrients & Fiber
Nutritional Facts:
- Calories: 479 kcal
- Carbohydrates: 65g
- Total Fat: 20g
- Fiber: 17g
- Protein: 20g
- Added Sugar: 0g
- Sodium: 1011mg
Ingredients:
- Pico de gallo- 1/3 cup
- Chili powder – 1 teaspoon
- Black beans, reduced sodium (drained & rinsed) – 1/2 cup
- Low-sodium vegetable broth- 1/2 cup
- Green beans, cut into 1-inch pieces – 1 cup
- Dried cranberries – 1 tablespoon
- Pumpkin seeds – 2 1/2 tablespoons
Directions:
- Add pico de gallo to a saucepan over medium heat. Cook 2 minutes to soften tomatoes.
- Stir in chili powder and cook for 30 seconds.
- Stir in black beans, green beans, and broth. Bring to a boil, then lower to simmer for 10 minutes, stirring occasionally.
- Uncover and simmer another 5 minutes to reduce liquid.
- Sprinkle with pumpkin seeds.
Tofu Stir Fry with Broccoli & Quinoa
Benefits: Plant-Based Proteins & Heart Healthy Grains
Nutritional Facts:
- Calories: 547 kcal
- Carbohydrates: 55g
- Total Fat: 28g
- Fiber: 11g
- Protein: 26g
- Added Sugar: 0g
- Sodium: 654mg
Ingredients:
- Quinoa – 1/4 cup
- Sesame oil – 1 teaspoon
- Red pepper – 1/2 of whole
- Extra firm tofu, drained, cubed – 3 oz
- Broccoli florets – 1 1/2 cups
- Green onions, chopped – 1 tablespoon
- Reduced sodium tamari (or soy sauce) – 2 teaspoons
- Dash of pepper & sesame seeds
Directions:
- Cook quinoa according to package directions.
- Slice red pepper and scallions. Chop broccoli into florets.
- Heat sauté pan over medium. Add sesame oil and tofu. Cook until tofu is golden brown on all sides.
- Add veggies, scallions, pepper, and tamari. Stir-fry over high heat for a few minutes under veggies are tender-crisp.
- Garnish with sesame seeds. Serve.
Heart Healthy Snacks & Sweets
Berry Greek Yogurt Parfait
Benefits: Superfood Seeds & Natural Sweetness
Nutritional Facts:
- Calories: 512 kcal
- Carbohydrates: 69g
- Total Fat: 12g
- Fiber: 16g
- Protein: 39g
- Added Sugar: 22g (honey)
- Sodium: 107mg
Ingredients:
- Non-Fat greek yogurt (unsweetened) – 1 cup
- Frozen berries – 1 cup
- Chia seeds – 1 tablespoon
- Hemp seeds – 1 tablespoon
- Honey – 1 tablespoon
Directions:
- Place fruit in a bowl and microwave for 1-2 minutes until warm.
- Top with greek yogurt and chia/hemp seeds, and drizzle with honey.
Dark Chocolate Banana Chips
Benefits: Antioxidants & Heart-Friendly Ingredients
Nutritional Facts:
- Calories: 294 kcal
- Carbohydrates: 32g
- Total Fat: 18g
- Fiber: 4g
- Protein: 2g
- Added Sugar: 0g
- Sodium: 107mg
Ingredients:
- Banana chips – 1/4 cup
- Dark chocolate (unsweetened) – 1 oz melted
Directions:
- Melt dark chocolate in the microwave in 30 second intervals.
- Dip banana chips in chocolate and serve.
Heart Healthy Cookware & Tools
Join our Meal Planning Program
Want more heart healthy recipes like the ones listed above?
Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust Meal Planner Program to assist you on your journey to living a healthier life.
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- Calories
- Carbohydrates
- Protein
- Fat
- Fiber
- Key nutrients for optimal health
You can meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan. By collaborating and meal planning with your dietitian, you will achieve the best possible results!
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