Looking for attractive, delicious heart-healthy recipes? Here you will discover many free recipes along with information to support a heart-healthy diet and lifestyle.
This walnut pea salad is heart healthy due to the walnuts and peas helping to lessen bad cholesterol and increase good cholesterol. Walnuts are also rich in omega-3 fatty acids.
Delicious, hearty lentil soup helps lower cholesterol with the high fiber lentils. This heart-healthy soup also helps protect the heart with high levels of folic acid and magnesium.
Flavorful, heart-healthy garlic and greens in this creamy spinach dip; along with ricotta, are a low-fat, low-salt alternative to traditional cheese spreads.
Creamy Corn Chowder, abundant source of heart-healthy magnesium and potassium, both essential minerals needed to maintain normal heart rate and blood pressure.
Cinnamon is a popular spice used year round, though especially during the holiday season. It is also known for its welcoming aroma and delicious taste. Cinnamon is very high in antioxidants, such as polyphenols, which may help the heart stay healthy (*1,*2). The antioxidants in cinnamon also have anti-inflammatory properties which studies have shown may help reduce many diseases including heart disease (*3,*4). This powerful spice has been shown to lower blood pressure (*5) and cholesterol (*6) as well. It is important, though, to choose the healthiest type of cinnamon, which is Ceylon or "true" cinnamon, preferably not Cassia. The Cassia cinnamon contains larger amounts of coumarin believed to be harmful to the liver in large doses (*7). Also, the healthier Ceylon cinnamon, which is much lower in coumarin (*8), is sweeter and lighter in taste. A recent study showed that a recommended cinnamon dose of just 120 mg per day can support healthy glucose levels (*9). This may in turn provide enough of the positive heart health benefits mentioned above including reduced inflammation, regulated cholesterol levels and lower blood pressure.
*1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/*2-https://www.ncbi.nlm.nih.gov/pubmed/10641152 *3-https://www.ncbi.nlm.nih.gov/pubmed/25629927*4 - https://www.ncbi.nlm.nih.gov/pubmed/22536283 *5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/*6 - https://www.ncbi.nlm.nih.gov/pubmed/14633804*7 - https://www.ncbi.nlm.nih.gov/pubmed/20024932*8 - https://www.ncbi.nlm.nih.gov/pubmed/23627682*9 - https://www.ncbi.nlm.nih.gov/pubmed/24019277
This month we are continuing our study of herbs and heart health, featuring rosemary. Rosemary (Rosmarinus officinalis) is considered to be one of the top herbs for supporting heart health. Studies have shown rosemary aids the heart by reducing oxidative stress and inflammation. The rosemary leaves are a natural product with antioxidant and anti-inflammatory properties possibly helping the ventricular function of the heart in particular.
Recipes on this website featuring rosemary:
For more information on rosemary studies, please visit the following links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426768/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713380/
Naturally sweetened raspberry popsicles that are abundant in antioxidants. Raspberries are important in a heart-healthy diet by helping to reduce inflammation.
The Mediterranean diet consists of many spices and herbs including the heart-healthy herb garlic. The summer months are peak season for harvesting garlic. Studies have shown that garlic may help reduce inflammation and also help strengthen the immune system and therefore helping the heart. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/).
There are many foods that are enhancement by the flavor of garlic. The following are recipes we would like to share that include the healthy ingredient of the garlic herb.
Pastas: https://www.hearthealthyrecipes.com/tomatobasilpasta.html https://www.hearthealthyrecipes.com/shrimppasta.html
Bean & Grain Recipes: https://www.hearthealthyrecipes.com/VegetarianChili.html https://www.hearthealthyrecipes.com/Green-Beans-with-Pine-Nuts.htmlhttps://www.hearthealthyrecipes.com/MungBeans.html https://www.hearthealthyrecipes.com/almondorangequinoa.html
Seafood: https://www.hearthealthyrecipes.com/bakedsalmon.html https://www.hearthealthyrecipes.com/bakedtrout.html https://www.hearthealthyrecipes.com/grilledkingcrablegs.html
The Mediterranean diet is one of the heart-healthiest ways to eat with loads of plant-based anti-inflammatory foods and healthy fats such as olive oil.
As mentioned in last month's blog (May 25, 2019), the Mediterranean diet consists of many heart-healthy herbs. The in-season basil herb (Ocimum basilicum), also known as Tulsi, is included as one of these. This aromatic, broad-leafed herb is part of the mint family and has many culinary uses including topping for pizzas, flavoring for pastas and creating tasty, pesto sauces.
The basil herb has been shown to help reduce inflammation (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6532192/), and may help protect the heart tissues against chemical stress and prolonged physical exertion. The heart-healthy basil herb has also been found to help stabilize blood pressure to normal levels (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/).
Basil is a flavorful garnish and added nutrient to appetizers, soups and many more dishes. The following links are recipes on this website that include the basil herb or maybe added to the recipe as an attractive, edible garnish:
The Mediterranean diet has been recognized as a heart healthy diet. So we would like to share the benefits of some seasonal herbs and spices in the next couple of months that are frequently included in this diet.
The dill herb (anethum graveolens) is one of these special foods. Its delicate, light and airy texture has an aesthetic appeal as a garnish, along with many other culinary uses. This includes flavoring for appetizers, soups, salads and vegetable dishes.
The following are some recipes on our website that include the dill herb:
This herb also seems to have some heart health benefits including the potential to lower unhealthy blood cholesterol. The following study shows support that the dill herb may have blood cholesterol lowering characteristics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5215634/
We would like to update you all on our upcoming website address change, which is planned for May 1, 2019.
Our new website address will be:
As always, thank you for following and liking our new website.
Celebrate get-togethers with heart healthy menu ideas including our newly added recipe "Low-Fat Apricot Lamb" featured in our Meat & Poultry section. Also, find more recipes in our free, monthly newsletter. Our most recent newsletter featured a sweet-and-sour salmon, rosemary asparagus, and a pomegranate gelatin dessert. To sign-up for our free, monthly Heart Healthy Recipes' Newsletter, please visit: https://www.heart-healthy-recipes.net/Heart-Healthy-RecipesNewsletter.html
The Ketogenic or Keto Diet is gaining popularity, but is it safe for the heart? We have searched some well-known resources on-line and would like to share the following articles, including one from the Harvard Medical School. And as always with any diet and lifestyle change, it is highly recommended to seek the help of a trusted medical/healthcare professional whenever possible before making any dietary changes.
February is American Heart Health Month and to celebrate Heart Healthy Recipes would like to make you aware of USANA's FREE CoQ10 product called CoQuinone 30. CoQ10 is essential for every human cell in the body including the heart. Starting today, February 15th, and running through February 22nd, USANA is promoting a special pack called "Heart Smart Bundle" featuring a FREE bottle of CoQuinone 30. The "Heart Smart Bundle" contains the following: USANA CellSentials™ - A baseline of well-rounded core minerals and vitamins. Proflavanol C100 - Vitamin C plus Grape Seed Extract helping provide immune support, antioxidant protection, and helping maintain healthy cholesterol levels. BiOmega™ - Containing two important Omega-3 fatty acids of EPA and DHA. Plus a FREE bottle of CoQuinone 30 - Aiding each cell and providing crucial support to vital organs like the brain, lungs, and heart.
The cold, winter months present the issue of less sun and therefore less vitamin D, which more and more studies are showing critical for heart health. Vitamin D helps support the heart in many ways, including the potential to lower the risk of heart disease. Also, according to recent studies there seems to be a link between lower blood pressure and this valuable nutrient. For more information, please visit our "Healing Supplements" page.
Our latest monthly newsletter, just published yesterday, features a heart healthy brownie recipe containing superfood ingredients. Also in this issue we featured a stuffed artichoke appetizer and a citrus date salad with pistachios. To access previous issues of our newsletter:
Heart healthy oils found in Omega-3s benefit the heart in many ways including lowered blood pressure, stabilized heart rate, clot formation reduction, inflammation protection and prevention of arrhythmias.
Creamy low-fat, anti-oxidant rich sweet potato chowder flavored with aromatic curry spice is ready in 30 minutes. This delicious,low calorie soup contains anti-inflammatory properties from the colorful sweet potatoes and curry spice. The sweet potato also supplies an abundant amount of potassium which helps regulate blood pressure and heart rhythms. In addition, the shallots in this recipe contain compounds shown to reduce cholesterol and blood pressure contributing to a healthy heart.