Prioritizing heart health doesn’t have to mean spending valuable time in the midst of daily chaos. It’s easy to eat junk food when you’re busy and don’t have time to prepare food. You can have a home-cooked dinner every night of the week. No need for pans, hours of prep, fancy ingredients or fancy cooking techniques. In 30 minutes or less, you can have heart-healthy proteins like pork and chicken, along with fiber-rich vegetables, on your table. Finding quick and healthy heart recipes is a great way to take care of your cardiovascular health and save time at the same time. Try these quick and easy healthy dinner recipes to feed yourself and your family a delicious meal even on busy nights. (Also read: 5 iron-rich recipes to increase energy levels in winter )
Easy heart healthy recipes you should try
Dr. Rohini Patil, MBBS and Nutritionist, an expert in diet and nutrition, with over 8 years of experience shares with HT Lifestyle three easy heart healthy recipes for a complete healthy meal.
1. Mediterranean chickpea salad:
Start with a vibrant Mediterranean chickpea salad. Combine canned chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and olives. Drizzle with olive oil, add a little salt and pepper, and toss a refreshing, nutrient-dense salad full of heart-healthy fats.
benefits:
Chickpeas are a plant source of protein and fiber that helps digestion and satiety. The vibrant mix of vegetables in the salad, including tomatoes and cucumbers, provides vitamins and antioxidants. A mainstay of the Mediterranean diet, olive oil provides beneficial monounsaturated fats. This compound reduces inflammation and cholesterol, which is good for heart health.
2. Grilled salmon with lemon and vegetables:
For a quick and nutritious main dish, try grilled salmon with lemon and herbs. Marinate the salmon fillets with lemon juice, garlic and your favorite herbs. Grill for about 5-7 minutes on each side until the fish is fully cooked. This food provides omega-3 fatty acids and promotes heart health.
benefits:
This food is delicious and good for your heart. Salmon, which is rich in omega-3 fatty acids, helps maintain heart health and reduce inflammation in the cardiovascular system. A quick hit of vitamin C is provided by lemon, while antioxidants are added by herbs like parsley.
3. Oatmeal with berries and nuts:
Start your day with a heart-healthy breakfast by choosing oatmeal with berries and nuts. Cook oats with your favorite water or milk, top with fresh berries and sprinkle with a handful of nuts. This breakfast is rich in fiber, antioxidants and healthy fats.
benefits:
Oats mixed with almonds and berries provide vital elements for heart health. Berries contain antioxidants that promote heart health, while oats contain beta-glucan, which helps lower cholesterol. Omega-3 fatty acids, which nuts provide, support the heart’s normal rhythm.
Embrace these quick recipes, savor the flavors, and enjoy the peace of mind knowing you’re taking proactive steps toward a heart-healthy lifestyle without wasting time.
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