Easy Heart Healthy Recipes

Check out these easy heart healthy meal ideas that are perfect for Valentine’s Day or any day of the week!

Collage of heart healthy foods like berries, salad, and salmon.

Since February is American Heart Month, I wanted to focus on heart healthy foods for Valentine’s Day.

To be quite honest, I’ve never cared for Valentine’s Day, other than eating chocolate.

But since having kids, I’ve been making an effort to celebrate every little occasion or holiday with them. It gives them something to look forward to, and challenges me to try out new recipes.

The recipes include ingredients like leafy greens and berries, nuts and legumes, fish and olive oil, lean protein, whole grains like oats, and of course chocolate!

Not only do these foods contain phytochemicals, vitamins, fiber, and antioxidants, all of which can help prevent heart disease…they also taste delicious and are probably foods most of us eat anyway.

Most importantly, the dishes are easy to make!

Heart healthy Breakfast recipes

Bowl of breakfast oat cobbler with mixed berry compote.

I love incorporating oat flour into breakfast recipes. They have a nutty flavor and heartier texture than plain flour.

And when oats are paired with berries or yogurt, they taste even better!

Oats contain beta glucan, a soluble fiber that can help lower blood glucose and cholesterol, thus reducing your risk of heart disease and diabetes. Beta glucan is also known to promote healthy gut bacteria and intestinal health.

Berries are also very heart friendly with soluble fiber and phytonutrients.

Finally, yogurt has been found to improve HDL “good” cholesterol which can reduce heart disease. It also contains probiotics which are important for gut health.

Golden Oat Flour Waffles
These waffles made with oat flour are crispy on the outside and light and fluffy on the inside.
Check out this recipe
Joby's Test Kitchen stack of 3 golden oat flour waffles.
Baked Blueberry Oatmeal
Oats, maple syrup, and blueberries are baked into a chewy and cake-like oatmeal.
Check out this recipe
Square piece of baked blueberry oatmeal on plate, next to cup of coffee.
Peanut Butter and Strawberry Parfaits
Delicious as they are beautiful, these PB&J parfaits make the perfect breakfast treat!
Check out this recipe
Joby's Test Kitchen Peanut Butter and Strawberry Parfait
Breakfast Cobbler with Oats and Berries
Mildly sweet and wholesome baked cobbler made with mixed berries and an oat topping.
Check out this recipe
Breakfast cobbler with oats and mixed berry compote.
Fluffy Oat Pancakes
These wholesome pancakes are made with ground oats and are surprisingly light and fluffy!
Check out this recipe
Joby's Test Kitchen plate with stack of golden oat flour pancakes topped with blueberry compote.

Heart healthy vegetarian recipes

Joby's Test Kitchen bowl of beet and feta salad with walnuts, spinach, and purple onions.

When we think of heart healthy foods, most of us obviously think of nutrient rich veggies.

That’s because vegetables like beets and leafy greens contain tons of minerals like potassium, magnesium, and calcium, all of which can improve heart health.

And protein rich legumes like kidney and garbanzo beans contain B-vitamins and fiber that can help lower cholesterol and blood pressure.

Plus, they taste amazing in recipes that are full of spices and flavor like the ones below!

Chickpea Salad with Tahini Dressing
This salad is full of all the good things that go into a hummus wrap: chickpeas, tomatoes, cucumbers, feta, and of course garlic & tahini!
Check out this recipe
Chickpea salad with tahini dressing, cucumbers, tomatoes, parsley.
Vegetarian Lentil and Bean Chili
A warm comforting vegetarian chili made with hearty red beans and green lentils.
Check out this recipe
Joby's Test Kitchen vegetarian lentil chili with beans, corn, onions, cilantro.
Cheera Thoran
This Kerala vegetable dish is made with sautéed spinach, chilies, and coconut.
Check out this recipe
Pan of cheera thoran and red chili peppers.
Beetroot Thoran
A Kerala favorite, this thoran is made with beetroot, chilies, and coconut.
Check out this recipe
Skillet with beetroot thoran and wooden spoon.
Beet Salad with Feta and Walnuts
A fresh salad full of heart healthy ingredients and flavor!
Check out this recipe
Joby's Test Kitchen bowl of beet and feta salad with walnuts, spinach, and purple onions.

heart healthy Meals

Joby's Test Kitchen plate of salmon with cilantro garlic sauce, tomatoes, and lemon slice.

In western culture, red meat is often a main part of an entree or meal.

However, red meat has been associated with an increase in heart disease and possibly cancer.

While you don’t have to give up your favorite meat dishes, it might be gentler on your heart to try and choose more lean or heart healthy proteins like chicken or salmon.

Fatty fishes like salmon contain unsaturated fats that can reduce the LDL or bad cholesterol, thus lowering the risk of heart disease. 

Also, lean proteins like skinless chicken breast can limit your overall intake of saturated fats, the kind commonly found in red meats.

Finally, another way to limit your red meat intake is to occasionally choose vegetarian entrees. You don’t have to go vegan or completely vegetarian. Simply replace a few meat heavy meals with some tasty vegetarian ones.

Broiled Masala Salmon
Salmon seasoned with coriander, turmeric, and chili, then broiled to perfection!
Check out this recipe
Salmon with Garlic Cilantro Sauce and Tomatoes
Salmon paired with garlic and tomatoes makes a delicious heart friendly meal!
Check out this recipe
Joby's Test Kitchen plate of salmon with cilantro garlic sauce, tomatoes, and lemon slice.
Chicken Breast with Gravy
An easy and tasty chicken breast recipe with a simple pan gravy.
Check out this recipe
Joby's Test Kitchen cast iron skillet with baked seasoned chicken breasts.
Pasta with Cherry Tomatoes and Spinach
This pasta dish utilizes fresh summer tomatoes and baby spinach. 
Check out this recipe
Joby's Test Kitchen bowl of pasta with mozzarella balls, cherry tomatoes, spinach.

heart Healthy desserts

Joby's Test Kitchen creamy chocolate spread in jar.

These delectable desserts include heart healthy ingredients like chocolate, nuts, or berries.

I’m sure most of us have heard about the health benefits of dark chocolate. It contains antioxidants which may lower blood pressure, reduce the risk of clotting, and improve blood circulation.

Walnuts and almonds contain healthy unsaturated fats, and berries contain fiber, vitamins, antioxidants, and phytonutrients.

Double Chocolate Walnut Cookies
If you love chocolate, then you’ll love these cookies full of cocoa powder, chocolate chunks, and walnuts.
Check out this recipe
Joby's Test Kitchen chocolate walnut cookies on parchment paper.
Mini Dark Chocolate Raspberry Tarts
These mini chocolate tarts are not only fun to eat, but also make a great heart healthy dessert!
Check out this recipe
Plate with mini chocolate tarts and raspberries on top.
Chocolate Almond Spread
A chocolatey spread made with almond butter, cocoa powder, maple syrup, and milk.
Check out this recipe

Leave a Reply

Your email address will not be published. Required fields are marked *