Eat This One Dish Every Week for a Healthy Heart
We've created a recipe perfect for a heart healthy diet by combining a variety of nutrient-dense, omega-3-rich ingredients.
Adopting a heart healthy diet, filled with delicious foods, is easier than you think. That’s because some of tastiest foods are also nutrient-dense, and can help you control your cholesterol and blood pressure. These include fish rich with omega-3 fatty acids (such as salmon, trout, and herring), avocado, leafy greens, and whole grains.
To take the guesswork out of it, we have a recipe that checks all the boxes: Spinach Salad With Salmon and Barley. Salmon (opt for wild, not farm-raised, which can contain insecticides or pesticides) can reduce blood pressure and prevent clotting; avocado is packed with healthy fats and allows for the absorption of carotenoids (plant pigments essential for heart health); olive oil lowers LDL cholesterol (the "bad," artery-clogging cholesterol) and reduces your risk of developing heart disease; spinach is packed with potassium and fiber; barley contains a type of soluble fiber that plays a role in cholesterol reduction.
In addition to incorporating these foods into your heart healthy diet, it’s important to limit others. Cut back on foods high in saturated fat, trans fat and sodium, and eliminate beverages with added sugars from your diet. For details on portion sizes, exercise recommendations, and more, check out the American Heart Association’s Diet and Lifestyle Recommendations.
We know you’ll love this spinach salad recipe so much, it will be easy to incorporate it into your weekly meal plan. But if you want to switch it up, we’ve rounded up 50 our of best heart-healthy recipes.