Heart-Healthy Recipes You Can Make in 30 Minutes or Less
In order to live with a healthy heartbeat, you need to nourish your body with nutritious meals and foods that are good for the heart.
However, even though you’re the best cook in town, there are days you can’t think of a new recipe that is both delicious and healthy. There would also be days that your time is running short on cooking because you’ve got a lot of things on your plate.
Speed cooking can still be healthy. In this article, we will show you different heart-healthy recipes that you can make in just 30 minutes, or even less!
Seared salmon topped with pistachio
Salmon is known to be rich in omega-3 fatty acids. Not only it is good for the heart, but it also contains healthy fats that are great for everyone’s diet.
Pistachio helps prevent you from cardiovascular diseases. It contains potent fibers, vitamins, and minerals that protect your heart, maintain normal blood pressure, and keep your cholesterol levels in check.
Cook the salmon first before topping it with pistachio. Then add peas on side if you like.
Sauteed tilapia with corn
Tilapia is also a kind of fish that is rich in omega-3 and is good for the heart. Corn is rich in vitamin C and antioxidants, which protect your cells from damages that are linked to cancer and heart diseases.
To better make this recipe more healthy, drizzle the fish and corn with olive oil before baking or grilling. You can also add your favorite veggies, like broccoli, bell peppers, and potato.
Balsamic chicken breast and vegetables
The breast is the healthiest part of a chicken. It is full of protein, iron, B vitamins, and zinc, with no unhealthy fats that are harmful to your heart.
Bake or grill the chicken breast first, then add your preferred steamed or roasted vegetables like asparagus, cherry tomatoes, and zucchini for more heart health benefits. Don’t forget to drizzle it with balsamic vinegar and honey for a magical combination of sweet and sour taste.
Vegetable tostadas with mashed cauliflower
This recipe has no meat but has full of protein that vegetarians would absolutely love. Include black beans, tomato toppings, corn, asparagus, and mashed cauliflower.
Tostadas are usually gluten-free because the shells are made from corn tortilla. But there are also some include meat ingredients. So if you’re a vegetarian, check the ingredients carefully before buying.
Cauliflower is rich in phytonutrient, antioxidants, and sulforaphane that protects you against oxidative stress, cancer, and heart diseases.
Spaghetti with sardines and cherry tomatoes
Make your spaghetti recipe heart-healthy by adding sardines and cherry tomatoes, instead of the usual meatballs, bolognese, or ground beef.
Sardines are one of the omega-3 rich fishes that can help lower your blood pressure and reduce the risk of blood clots. It also provides many essential vitamins that are good for your cardiovascular system.
Cherry tomatoes, on the other hand, are an excellent source of vitamin A, C, E, potassium, fiber, flavonoid antioxidants, and lycopene, which prevents you from chronic diseases, heart issues, and stroke. It also promotes skin health, helps reduce oxidative stress, and has powerful anti-cancer properties.
Generally, most fajitas are made from peppers, onions, and grilled chicken/beef ingredients, which are all naturally gluten-free. However, some store-bought and restaurant-prepared fajitas may contain pre-packaged mixes or flour that contains gluten. In this case, you can make your own gluten-free fajita at home (prepared ahead), or buy gluten-free ones to make this recipe healthier.
Prawns are rich in omega-3 fatty acids, vitamin B12, protein, and selenium that helps maintain a healthy immune system and reduces the risk of heart disease. Don’t forget to add your favorite veggies like lettuce, cabbage, or avocado, then sprinkle everything with lemon juice or dip in salsa for a more nutritious and flavorful meal.
Salmon sashimi and avocado toast
Put a twist to your regular avocado toast by spreading non-fat cream cheese and adding salmon sashimi on top.
Avocados are loaded with monounsaturated & polyunsaturated fatty acids, dietary fibers, and plenty of vitamins & minerals that lowers bad cholesterol in order to maintain good cholesterol levels.
While raw salmons are relatively lower in calories and are a wonderful source of potassium, protein, and omega-3. Fattier cuts of salmon fish are said to contain higher levels of heart-healthy fats, protein, and omega-3, compared to salmon that are already cooked. Just make sure to buy good-quality and fresh salmon sashimis to avoid tummy troubles.
But of course, you can have your salmon baked or grilled for your toast anyway you like. Either of these still offers heart-health benefits.
A healthy heart is one of your life’s greatest wealth. Take care of it through a proper diet by eating more omega-3 and lycopene-rich foods.
Also, pair these heart-healthy meals with regular exercise to maintain healthy weight, as well as balanced sugar and cholesterol levels.