Prioritizing your heart health doesn’t have to mean sacrificing your precious time amidst the daily chaos. When you’re at work and don’t have time to prepare meals, it’s easy to end up eating unhealthy junk food. Enjoy a homemade dinner every night. No pots, hours of preparation, fancy ingredients, or fancy cooking techniques required. In less than 30 minutes, you can have heart-healthy proteins like pork and chicken and fiber-rich veggies on the table. Finding quick heart-healthy recipes is a great way to save time and maintain cardiovascular health. Try these easy and healthy dinner recipes to feed yourself and your family delicious meals even on busy nights. (Also read: 5 iron-rich recipes to boost energy levels during winter )
Easy heart-healthy recipes you must try
Dr. Rohini Patil, MBBS and Nutritionist, specializes in the field of diet and nutrition and with over 8 years of experience, has created 3 easy heart healthy recipes for a complete healthy diet with an HT lifestyle. I’m sharing it.
1. Mediterranean Chickpea Salad:
Start with a vibrant Mediterranean-inspired chickpea salad. Combine canned chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and olives. Toss with a drizzle of olive oil and a pinch of salt and pepper for a refreshing and nutritious salad packed with heart-healthy fats.
advantage:
Chickpeas provide a plant-based source of protein and fiber that aids in digestion and satiety. A vibrant combination of vegetables such as tomatoes and cucumbers, the salad is packed with vitamins and antioxidants. Olive oil, a mainstay of the Mediterranean diet, provides beneficial monounsaturated fats. This combination lowers inflammation and cholesterol, which is beneficial for heart health.
2. Grilled salmon with lemon and herbs:
For a quick and nutritious main course, try grilled salmon with lemon and herbs. Marinate the salmon fillets with lemon juice, garlic, and your favorite herbs. Cook until the fish is cooked through, about 5 to 7 minutes per side. This dish provides omega-3 fatty acids and promotes heart health.
advantage:
This dish is both delicious and heart-friendly. Salmon, which is rich in omega-3 fatty acids, can help maintain heart health and reduce inflammation in the cardiovascular system. A quick hit of vitamin C is provided by lemon, and 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 the oats in water or your favorite milk, top with fresh berries, and sprinkle with a handful of nuts. This breakfast is rich in fiber, antioxidants, and healthy fats.
advantage:
Oats mixed with almonds and berries provide essential elements for heart health. Berries contain antioxidants that promote heart health, and oats contain beta-glucan, which helps lower cholesterol. The omega-3 fatty acids provided by nuts support normal heart rhythm.
Take advantage of these easy recipes, savor the flavor, and enjoy the peace of mind that you’re actively taking steps toward a heart-healthy lifestyle without sacrificing your time.
