heart health recipes

Simple and Delicious Heart Healthy Recipes

Heart disease is America’s number one killer, responsible for one out of every three deaths.  It claims nearly a million lives every year. But here’s the good news: Preventing heart disease is within your control. And a healthy diet and lifestyle are your best protection.

What Kind of Diet is a Heart Healthy Diet?

A diet that is rich in antioxidants from colorful fruits and veggies, balanced in sodium and other minerals that promote healthy blood pressure, low in sugar (which raises triglycerides and also encourages “sticky” plaque deposits in the arteries), packed with B vitamins (the “Mighty Methylators” that help to reduce levels of dangerous homocysteine in your blood), and rich in inflammation-fighting, healthy fats (and low in those that promote inflammation).

Heart Healthy Recipes That Protect Your Ticker… AND Taste Great!

And the good new is that a diet that provides these heart-healthy nutrients and guards against unhealthy ingredients can be delicious.

In fact, grass-fed beef, pastured chicken and pork, and even chocolate are on a heart-healthy menu!

Here are the specific criteria for Heart Healthy Recipes at Healing Gourmet:

  • SODIUM-SMART: Contains 480 mg sodium or less per serving
  • BLOOD PRESSURE BALANCING MINERALS: A good source of Magnesium or Potassium
  • LOW IN SUGAR: Contains less than 10 grams of sugar/serving
  • HEART HEALTHY FATS: Provides a rich source of any of these inflammation-fighting fats:
    • EPA/DHA omega-3  (20% or more)
    • 5 g MUFA
  • INFLAMMATION-FIGHTING B VITAMINS: Provides a good source of any of the following homocysteine-reducing vitamins:
    • Folate
    • Vitamin B12
    • Vitamin B6
  • INFLAMMATION-FIGHTING FIBER: Provides a good source of fiber

Along with enjoying a diet that is rich in healthy fats, balanced in sodium and potassium, low in sugar and rich in minerals, it is also important to achieve or maintain a healthy weight and engage in regular physical activity. Optimizing your vitamin D levels (ideally obtained from sun exposure) is also very important.  Vitamin D deficiency increases the risk of heart disease and is linked to high blood pressure, obesity and diabetes.  It’s also essential that you don’t smoke! Smoking is the number one risk factor for heart attack and stroke.  Last but not least, make sure you are enjoying restful sleep and engaging in stress-reduction techniques.

To learn more about how food can heal your cardiovascular system, the heart tests you should ask your doctor for and why foods work better than cholesterol-lowering drugs, visit our Heart Healthy Diet center.

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Poached Salmon Spinach Salad

Poached Salmon Spinach Salad Recipe   Print Prep time 30 mins Cook time 30 mins Total time 1 hour   Serves: 4 Ingredients ¼ tsp. freshly ground black pepper 3 medium organic tomatoes, roughly chopped 1 Tbsp. flat-leaf parsley, chopped 1 c. organic white wine 2 Tbsp. organic extra virgin olive oil 8 oz. organic fresh spinach ¼ tsp. Celtic sea salt … [Read more...]

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Raw “Spaghetti” Pomodoro

Raw “Spaghetti” Pomodoro Recipe   Print Prep time 10 mins Cook time 10 mins Total time 20 mins   Serves: 2 Ingredients 2 medium organic tomatoes 10 leaves fresh basil 1 medium organic zucchini 3 cloves organic garlic 2 Tbsp. organic extra virgin olive oil ¼ tsp. Celtic sea salt Instructions First, make your “spaghetti”. Cut the zucchini in half … [Read more...]

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Crispy Coconut Almond Chicken (Gluten Free)

Crispy Coconut Almond Chicken (Gluten Free) Recipe   Print Prep time 15 mins Cook time 60 mins Total time 1 hour 15 mins   Serves: 4 Ingredients ½ c. organic unsweetened shredded coconut 0.125 tsp. organic curry powder 1 pinch Celtic sea salt 5 Tbsp. organic virgin coconut oil, melted ½ c. organic almonds, chopped 2 -8oz. breasts pasture-raised … [Read more...]

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Raw Mashed “Potatoes”

Raw Mashed “Potatoes” Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 6 c. organic cauliflower, chopped 12 tsp. organic, cold-pressed flaxseed oil ½ tsp. Celtic sea salt Instructions Process cauliflower in a food processor with "S" blade, chop until grainy. In a large pot or slow cooker on the lowest … [Read more...]

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Chickpea, Broccoli Raab and Walnut Salad

Chickpea, Broccoli Raab and Walnut Salad Recipe   Print Prep time 10 mins Cook time 20 mins Total time 30 mins   Serves: 6 Ingredients 2 cloves organic garlic, minced 2 Tbsp. raw walnuts, chopped 2 c. Eden Foods Organic Garbanzo Beans (Chick Peas) 2 c. organic broccoli raab, chopped 1 medium organic red onion, diced ¼ tsp. Celtic sea salt 2 Tbsp. organic … [Read more...]

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Chicken with Spinach and Mushrooms

Chicken with Spinach and Mushrooms Recipe   Print Prep time 20 mins Cook time 25 mins Total time 45 mins   Serves: 4 Ingredients 1 medium red bell pepper, chopped 16 oz. organic button mushrooms, quartered ½ tsp. Celtic sea salt 2 cloves organic garlic, chopped 8 c. organic spinach ½ c. organic dry white wine 2 Tbsp. organic avocado oil 2 -8oz. … [Read more...]

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Grass-Fed Steak with Summer Squash and Pine Nuts

Grass-Fed Steak with Summer Squash and Pine Nuts Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 4 tbsp. pine nuts 2 cloves organic garlic, sliced 2 Tbsp. organic avocado oil ½ tsp. freshly ground black pepper ½ tsp. Celtic sea salt 1 ½ pounds grass-fed flank steak 2 medium organic zucchini, diced 1 whole … [Read more...]

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Chicken Cobb Salad

Chicken Cobb Salad Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 2 -8oz. breasts pasture-raised chicken 1 medium organic avocado, diced 1 medium organic cucumber, peeled and sliced 4 large organic, pasture-raised eggs ¼ c. organic blue cheese, crumbled 10 c. shredded organic romaine lettuce 20 organic grape … [Read more...]

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Kale Avocado Salad

Kale Avocado Salad Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 4 Ingredients 1 bunch organic kale 1 whole organic lemon, juiced ½ tsp. Celtic sea salt 1 medium organic avocado, diced Instructions Tear kale into bite-sized pieces. Top with avocado. Drizzle with lemon juice and sprinkle with sea salt. Serve. 3.2.2925 … [Read more...]

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Green Revive Smoothie

Green Revive Smoothie Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 1 Ingredients 2 c. filtered or spring water ½ whole organic lemon, juiced 1 c. Earthbound Farm Baby Lettuces Earthbound Farms Red Leaf Lettuce ½ medium organic avocado 2 stalks organic celery 1 Tbsp. organic parsley Instructions Add all ingredients … [Read more...]

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