A doctor’s order to eat heart healthy food doesn’t have to be a prison sentence to bland boring food you dread.
Discover delicious, heart healthy freedom in one of these easy, go-to snacks that are sure to make your heart (and blood pressure AND cholesterol) sing.
These heart healthy recipes contain common, inexpensive ingredients and are great to keep on hand at home or at work for a snack that will make your doctor proud and help you control your blood pressure.
1)Black Bean Salsa
This recipe contains a pair of heart healthy powerhouses: tomatoes and black beans.
Enjoy this snack on a whole grain tortilla, with flaxseed chips, or as a topping on a bed of dark leafy greens.
- 3 (15 oz) cans of black beans
- 1 can corn
- 3 large tomatoes, diced
- 2 bunches of green onions, chopped
- 3 Tbsp. chopped cilantro leaves
- 4 1/2 avocado, diced
- 1 tsp. lime juice
- black ground pepper to taste
- 2 Tbsp. extra virgin olive oil
Drain and rinse the black beans and drain the corn.
Combine all ingredients into a large bowl and mix gently.
Chill overnight for best flavor before serving.
2)Garlic Kale Chips:
Kale contains fiber,omega-3 fatty acids, folate, and vitamins A, c and K just to name a few of it’s superfood properties. Transform those dark, leafy green into something you like, chips.
- 1 small bunch of kale
- 1 tbsp. olive oil
- 1 clove of garlic, minced
- ¼ teaspoon sea salt
- ¼ teaspoon black ground pepper
Preheat your over to 350 degrees F
Rinse and dry kale leaves thoroughly
Tear or chop kale leaves into bite-sized pieces, removing the center spine of the leaf if desired
Place in a large bowl and drizzle with olive oil, add minced garlic, salt, and pepper
Don’t be afraid to get messy! With clean hands, toss the kale until coated evenly with olive oil, garlic, pepper, and salt
Spread kale in a single layer on baking sheets
Bake until crisp, and edges are slightly browned, about 12-15 minutes
3)Spinach Walnut Salad
This combination of spinach, walnuts, and fruit provides a packed house full of nitric oxide, vitamins, and omega-3s.
Option: Add lean protein to this salad such as chicken, salmon, turkey, tofu, or eggs
- 6 cups baby spinach leaves
- 1/3 cup chopped apple
- 1/3 cup walnut pieces
- 1/3 cup dried cranberries
- 3 Tbsp. balsamic vinegar
- 1 Tbsp. Dijon mustard
- 1 minced garlic clove
- ½ cup olive oil
- ground pepper and sea salt
To make the dressing, combine olive oil, Dijon mustard, balsamic vinaigrette, minced garlic, salt, and pepper into a small bowl. Whisk until well combined and chill.
In a large bowl, toss the baby spinach, diced apple, cranberries, and walnuts together. Add lean protein if desired.
Drizzle balsamic vinaigrette over salad, toss, and serve
4)Apples and Peanut Butter Yogurt Dip
If you struggle to incorporate enough fruit into your diet, dips like this can help add flavor and variety. Whether you eat it with apples, bananas or any other fruit, this one is a heart healthy recipes that’s so delicious.
- 1 (5-ounce) container plain Greek Yogurt
- 2 Tbsp. all-natural peanut butter
- 2 Tbsp. honey
- 1/8 tsp. ground cinnamon
- 2 apples, cored and sliced
Mix yogurt, peanut butter, honey, and cinnamon in a bowl until well-blended. Enjoy this tasty dip with apples, bananas, or strawberries!
5) Mediterranean Tuna Salad:
This isn’t your mayonnaise-packed tuna salad you used to hate, this is a heart healthy recipe made to give you full flavor in every bite.
It’s easy to make and you’ll be ready to enjoy something heart healthy in just a few minutes.
- 1 (5 oz.) can of tuna in water, drained
- 1 tbsp basil
- ¼ cup chopped green onion
- ½ stalk celery, minced
- 2 tbsp. lemon juice
- extra virgin olive oil to taste
- salt and pepper to taste
Combine drained tuna, basil, celery, and lemon juice in a mixing bowl. Use a fork to combine thoroughly. Add olive oil to taste, and to moisten tuna to your desired consistency (usually 1-2 tbsp.). Salt and pepper to taste.
If you enjoyed these recipes and want to learn more about heart healthy food, read Foods That Lower Blood Pressure-11 Foods To Help Lower Blood Pressure.
If you have a heart healthy recipe you enjoy, please share in the comments below.