By eating the right foods, you can vastly improve the health of your heart. We focus here on recipes with ingredients that are rich in fiber, omega-3 fats and calcium — all part of a balanced diet that can help prevent heart disease. From a banana berry shake to broccoli stir fry, these meals are also delicious and easy to prepare.
1. Eighteen-Minute Salmon With a Fresh Ginger Glaze by Anne Byrn
Salmon's high levels of omega-3 fatty acids are important to keep blood pressure down and reduce the risk of clotting. This simple recipe also contains ginger, another flavorful antioxidant.
Per Serving: 304 calories, 3g saturated fat, 17g carbohydrates, 24g protein, 0g fiber
2. Maple Oatmeal With Dried Fruit and Sweet Spices by Beth Hensperger and Julie Kaufmann
This slow-cooking oatmeal calls for steel-cut oats, which contain more fiber than other varieties. Mix it up by adding walnuts or fresh fruit.
Per Serving: 449 calories, 1g saturated fat, 90g carbohydrates, 13g protein, 10g fiber
3. Chard and Lentil Soup by Barbara Kafka
Lentils are full of fiber, calcium and omega-3 fatty acids, while the green chard is packed with vitamins.
Per Serving: 454 calories, 2g saturated fat, 59g carbohydrates, 27g protein, 25g fiber
4. Black Bean and Avocado Rice Salad by Robin Robertson
This hearty salad will satisfy your heart and stomach. And it's versatile: Serve it as a meal or a side.
Per Serving: 606 calories, 5g saturated fat, 67g carbohydrates, 13g protein, 17g fiber
5. Banana Berry Wake-Up Shake by Jan Main
Start your day with a naturally energizing boost — a sweet shake that combines the superfoods blueberries, yogurt and bananas.
Per Serving: 245 calories, 3g saturated fat, 41g carbohydrates, 9g protein, 4g fiber
6. Broccoli and Walnut Stir Fry by Sheila Lukins and Julee Rosso
Both broccoli and walnuts are healthy additions to any meal. Add in meat for protein or other vegetables as you like.
Per Serving: 127 calories, 1g saturated fat, 6g carbohydrates, 4g protein, 2g fiber