April 03, 2017

10 Heart Healthy Meals and Side Dishes

10 Heart Healthy Meals and Side Dishes
As a dietitian, heart health is one of the most prevalent and important issues that I see on a daily basis. Many patients that I work with and people I know personally have heart related issues. Heart health is extremely important as some of the top causes of death are related to heart issues. With millions of Americans with heart disease, heart health and prevention of heart issues are of top importance.

I compiled some of my favorite recipes that are heart healthy and nutritious! Of course, I have a ton more on The Nutritionist Reviews blog that are heart healthy but these ones are super tasty and pretty easy as well.

Shop these kitchen products to help you cook heart healthy meals

Nonstick Pans
Mason Jars
Ninja Food Processor and Blender

10 Heart Healthy Meals and Side Dishes

Spicy Gazpacho Soup takes 10 minutes to make and is full of flavor with fresh jalapenos, tomatoes, cucumber, onion, bell peppers and basil for a light and fresh meal! www.nutritionistreviews.com

1. Spicy Gazpacho Soup

As with nearly every disease, fresh fruits and vegetables are some of the best ways to help prevent illness. Eat a variety of produce for the best results since different fruits and vegetables have different vitamins and minerals. This 10 minute or less soup is packed full of nutrient rich vegetables.

Apple Cinnamon Oat Bars are ready in just 30 minutes and make the perfect breakfast, snack or lunch addition! They are chewy, filling and nutritious. www.nutritionistreviews.com

2. Apple Cinnamon Oat Bars

Omega-3 fatty acids are important for heart health. These bars contain ground flax which is rich in omega-3. Plus, these bars are super easy and store well all week.

Greek Chopped Salad with Roasted Chickpeas is so delicious with chopped cucumber, tomato, green onion, parsley, feta cheese, crunchy roasted chickpeas and a fresh lemon vinaigrette for a delicious, nutritious side dish! www.nutritionistreviews.com

3. Greek Chopped Salad with Roasted Chickpeas

If you have not tried a salad like this before, you must! You will love the fresh flavors and it makes the perfect side dish or lunch. Instead of meats high in saturated fat, this recipe contains healthy chickpeas and just a sprinkle of feta cheese.
Healthier Chicken Salad is super easy to make and full of flavor with celery, grapes, pecans and green onion! The dressing is protein rich with Greek yogurt and a hummus spread. www.nutritionistreviews.com

4. Healthier Chicken Salad

This recipe skips the traditional high-fat mayonnaise and uses a mixture of hummus and Greek yogurt for a heart healthy option. The fruits, vegetables and nuts provide a boost of fiber.

This Almond Cashew Butter Banana Bread is easy to make and is full of nutty and rich flavor. It is  made with whole-wheat flour and is moist and delicious! www.nutritionistreviews.com

5. Almond Cashew Butter Banana Bread

I love banana bread and this version uses nut butter for healthier fats. Almonds especially are fiber rich which will help keep you full. This banana bread is also whole-wheat for a more nutritious option.

Chicken and Black Bean Enchiladas feature shredded, slow-cooker chicken, black beans, corn and bell peppers topped with a fresh, flavorful tomato sauce, melted cheese and fresh tomatoes and avocado for a meal everyone will love! www.nutritionistreviews.com

6. Chicken and Black Bean Enchiladas

Enchiladas are often very high in fat when high fat cuts of beef are used or if they are fried. This version uses lean boneless, skinless chicken breasts and are baked, not fried. They also have a boost of fiber, vitamins and minerals from the beans, corn and bell peppers.
Spiralized Antipasto Salad takes a fun and unique spin on traditional antipasto salad with spiralized vegetables including peppers, onions, carrots and cucumbers, pepperoni, cheese, tomatoes, and a homemade Italian dressing! www.nutritionistreviews.com

7. Spiralized Antipasto Salad

While this recipe does use cheese and turkey pepperoni, it is in limited amounts. This recipe is packed full of vegetables and it uses a heart healthy dressing by using olive oil instead of something high in saturated fat.

This Fruit Tart Baked Oatmeal is so easy to make, reheats well and is a healthy take on your favorite fruit tart or fruit pizza. Customize with your favorite fruit! www.nutritionistreviews.com

8. Fruit Tart Baked Oatmeal

Many people consume much more added sugars than they should. Check labels to reduce added sugars- this includes sugar, brown sugar, molasses, honey, agave, brown rice syrup, etc. The American Heart Association recommends limiting added sugars to about no more than 6 teaspoons per day for women and 9 teaspoons per day for men. This recipe tastes like a sweet treat but is actually quite nutritious. Swap your typical oatmeal packet for this homemade baked oatmeal.
Caribbean Grilled Chicken Salad is made with a flavorful dry-rubbed grilled chicken, juicy mangoes, red peppers and black beans with lime vinaigrette! www.nutritionistreviews.com

9. Caribbean Grilled Chicken Salad

Most Americans consume more sodium each day than they could ever need. To lower blood pressure, it is recommended to keep sodium intake less than 2,400 milligrams per day. Reducing the amount even more can be more beneficial. Foods especially high in sodium are frozen meals, canned soup, soy sauce and other sauces, etc. Check labels and aim to buy low-sodium or no added salt products. This recipe has no-added salt, uses a homemade dressing (salad dressings are often high in salt) and uses low-sodium canned beans.

This healthier chicken marsala is ready in 20 minutes, is full of nutritious ingredients and will impress any dinner guest. www.nutritionistreviews.com

10. Healthier Chicken Marsala

For optimal heart health, limit saturated fat which is high in high-fat meats. This chicken marsala recipe uses lean boneless, skinless chicken breasts which are a heart healthier option.

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