Heart-healthy eating doesn’t mean skimping on the foods you love. Protect your ticker while enjoying these heart healthy recipes for breakfast, lunch, dinner, and snacks.

3 heart healthy recipes showing chickpea salad on a tray, pineapple mango smoothie bowl and scrambled eggs with salad on a plate

We all know heart disease is a major concern in North America and throughout the world. In many Western countries, heart disease and heart attack rates are at an all-time high. But what we don’t often realize is that heart health starts with our diet.

The foods we eat can either help or hurt our heart health. And because heart diseases like atherosclerosis (hardening of arteries) and coronary artery disease (clogging of arteries) cannot always be cured by medication, it is important to understand how diet affects your risk for these conditions.

In this guide, we will answer some of your questions about what it means to eat well for heart health, and share some delicious heart healthy recipes, that you and your family can enjoy.

Heart disease is a complex condition that has a variety of risk factors. Some of these risk factors you can’t change – like your age, gender, and ethnicity.

The good news is that around 80% of premature heart disease can be prevented, by following a healthy and balanced lifestyle. This means you have the power to lower your risk; by eating well, exercising, limiting (or avoiding) alcohol, quitting smoking, and learning how to manage stress.

What foods will clog your arteries?

The answer to this question has been a source of heated debate in recent years. Almost everyone in the scientific and healthcare communities believes that industrially produced trans fats should be eliminated from our diets.

Trans fats are present in partially hydrogenated vegetable oils, which are used in ultra-processed foods, like:

  • Packaged baked goods – cakes, muffins, donuts, cookies made with shortening and vegetable margarine
  • Fried fast foods
  • Processed peanut butter
  • Non-dairy coffee creamers
  • Pies
  • Pizza
  • Potato chips

There is strong evidence that industrially produced trans fats are linked to heart disease. Fortunately, trans fats have been banned in Canada, and will soon disappear from our food supply

The big fat controversy is around our understanding of how saturated fats affect the risk of heart disease. Saturated fats are found in animal foods, such as red and processed meat, higher-fat poultry, higher-fat dairy, and animal fats like butter, ghee, lard, and cream. Saturated fats are also found in plant sources that are solid at room temperature, such as coconut oil and palm oil.

From the best available evidence, what we know is that saturated fats lead to an increase in “LDL” or lousy cholesterol. In other words, high “LDL” levels can increase the risk of heart disease. However, a few recent studies suggest that there was no association between eating saturated fats and heart disease.

Let’s dig deeper, and discuss some reasons for this.

There isn’t sufficient research – to make a conclusive judgment. Not to mention, these studies are not of the highest quality. Some also believe that LDL alone may not be the best way to measure risk for heart disease, and we need to learn more about the exact biological mechanisms of how blockages in the arteries form. This idea is not supported by others.

Let’s not forget, not all fats that fall under the umbrella of saturated fat are created equal. Butter and coconut oil, for example, have distinct chemical structures and may be metabolized differently in the body (though both have been shown to increase LDL levels).

The confusion around saturated fats doesn’t mean that “butter is back” or that coconut oil should be used as your main source of fat. In reality, research suggests that consuming unsaturated fats from plant sources (such as olive oil, avocados, and nut and seed oils) rather than saturated fats lowers your risk of heart disease. Despite the controversy, though, the advice to cut back on saturated fat in your diet still stands.

The key thing with fats like butter, lard, ghee, cream, and coconut oil is to eat them mindfully and enjoy them in moderation rather than using them as your ‘go-to’ source of fat. For example, you can use olive oil as your main source of fat when cooking and mix in a little coconut oil to achieve the desired flavour profile for a recipe.

What is the healthiest diet for the heart?

When it comes to heart healthy eating, we would encourage you to shift your thinking from individual nutrients; like saturated fats or cholesterol – to an overall dietary pattern instead. Research looking at the relationship between dietary patterns and heart disease consistently shows that predominantly plant-based diets lower your risk of heart disease.

What about real population groups?

The Blue Zones are regions in the world, where populations live longer, healthier lives – compared to other areas of the world. These regions include Ikaria in Greece, Loma Linda in California, Sardinia in Italy, Okinawa in Japan and Nicoya in Costa Rica.

When it comes to their dietary patterns, there is one thing all these Blue Zones have in common: they all follow predominantly plant-based diets and eat animal foods like meat and high-fat dairy in moderation. For example, Ikaria and Sardina in the Blue Zones follow a Mediterranean-style pattern of eating.

Let’s delve deeper into the Mediterranean Diet.

The Mediterranean Diet

It’s one of the most well-researched diets in the area of heart health. The benefits of the Mediterranean diet were discovered when a group of researchers, in the 1950s, conducted the “Seven Countries Study,” to explore the relationship between heart disease, diet, and lifestyle.

The researchers discovered that the people of Crete, Greece, had less heart disease than those in other countries. The residents of this tiny Greek Island followed a Mediterranean-style diet.

infographic depicting the mediterranean diet with a plate of salmon fillet, salad, brown rice, fruits and veg with olive oil and a glass of water on the side

What do you eat on the Mediterranean diet?

The Mediterranean diet is primarily a plant-based diet that countries in the Mediterranean Sea (such as Greece, Italy, and Spain) follow (it’s also known as the “Mediterranean Diet,” or “Anti-Inflammatory Diet”). It consists of heart healthy recipes that are high in:

  • fruits and vegetables
  • nuts and seeds
  • legumes (beans, chickpeas, lentils, split peas)
  • olive oil
  • fish

Red meat, dairy products, and high-fat poultry are all eaten in moderation.

You don’t have to eat like a Greek to reap the benefits of this Mediterranean diet. In fact, it’s a pattern can be easily applied to many different cultures.

It’s one of the most well-researched diets in the area of heart health. The benefits of this pattern of eating were discovered when a group of researchers, in the 1950s, completed the “Seven Countries Study,” to explore the relationship between heart disease, diet, and lifestyle. The researchers found the population that lived on the island of Crete, in Greece, had less heart disease – than other countries that they looked at. What was unique about the residents of this small Greek Island was that they followed a Mediterranean-style eating pattern.

What do you eat on the Mediterranean diet?

The Mediterranean Diet is primarily a plant-based diet that countries around the Mediterranean Sea (Greece, Italy and Spain) follow. It is a diet that’s rich in:

  • Fruits and vegetables
  • Nuts and seeds
  • Legumes (beans, chickpeas, lentils, split peas)
  • Olive oil
  • Fish, 2-3 times per week
  • Higher fat poultry, dairy and red meat in moderation

You don’t have to eat like a Greek to reap the benefits of the Mediterranean diet. In fact, it’s a pattern that can be adapted to many different cultures.

infographic depicting the mediterranean diet - desi style with a plate of fish, salad, brown rice, fruits and veg with olive oil and a glass of water, roti and chai on the side

What is a good heart-healthy meal?

A heart-healthy meal is one that is rich in a variety of whole plant foods and includes higher-fat animal foods in moderation. The plate method is an excellent way to plan a heart-healthy meal that will give you a good balance of all the foods that promote heart health.

To follow the plate model, choose:

¼ plate whole grains:

  • whole grain bread
  • whole grain pasta
  • brown rice
  • quinoa
  • bulgur
  • barley
  • freekeh
  • oats
  • buckwheat
  • pearl sago
  • Broken wheat
  • Millet
  • Sorghum

¼ plate of protein-rich foods:

  • Fatty fish like salmon, trout, tuna, sardines, and mackerel
  • Plant-based proteins including legumes (beans, lentils, chickpeas, peas), edamame, tofu and tempeh
  • Skinless chicken
  • Red meat can also be part of a heart-healthy diet when enjoyed in moderation. Choose leaner cuts of meat more often.

½ plate of vegetables and fruits:

Enjoy a variety of:

  • fresh veggies
  • or frozen fruits and vegetables at every meal

Healthy fats:

Complete your heart healthy recipes with health-promoting fats from foods like:

  • olive oil
  • avocados
  • nuts
  • seeds

You asked: What are 10 healthy foods for your heart?

It’s difficult to choose just 10 because we’re all unique in our preferences. However, here are some that we consider to be family favourites – that most people would enjoy.

  1. berries
  2. leafy greens
  3. oats
  4. beans
  5. lentils
  6. seeds
  7. nuts
  8. beets
  9. quinoa
  10. salmon

Take-Home Message

When it comes to heart health, the most important thing is to focus on your overall dietary pattern. An eating plan that is rich in a variety of whole plant foods – including higher-fat animal foods in moderation – is best for promoting heart health.

The plate method can be a great way to make sure you’re getting all the heart-healthy foods you need in every meal. So, go ahead and enjoy some delicious heart-healthy meals.

Here’s a list of tasty heart-healthy recipes to get you started. There are meals that the whole family will enjoy.

Heart Healthy Recipes

Breakfast

homemade granola parfait layered with yoghurt and dried prunes

Homemade Granola

Now you can easily create your own homemade granola – minus the preservatives. A plant powered recipe, made with real pumpkin and fiber rich oats, heart healthy almonds and sunflower seeds, and naturally sweetened with maple syrup – this recipe is the perfect choice as a healthy breakfast or nourishing snack.
Check out this recipe
mason jars of chocolate chia pudding topped with chopped strawberries

Zero Added Sugar Chocolate Chia Pudding

On the lookout for healthy chocolate desserts? Check out this chocolate chia pudding recipe that's sweetened with Medjool dates. It's perfect for breakfast, snack or dessert. Just top it with some fresh berries, and you're good to go! Vegan, diabetes diet friendly and gluten free.
Check out this recipe
plate of colorful salad with egg bhurji

Egg Bhurji (Indian Scrambled Eggs)

Weekend brunch doesn’t get any better than this. Enjoy a delicious plate of hot Egg Bhurji (Indian Scrambled Eggs). Pairs perfectly with toast, roti, bread, paratha or potatoes. Easy to pull off and packed with flavour, this is a show-stopping egg recipe.
Check out this recipe
Perspective shot of a green smoothie bowl topped with chopped peached, berries and seeds.

5 Minute Green Smoothie With Chia Seeds

A green smoothie with added chia seeds is a terrific addition to your morning smoothie routine! This easy smoothie blends healthy ingredients like fresh, raw spinach, peach slices, frozen banana slices, soy milk and chia seeds. It’s a great way to get fruits and greens into your day first thing. Ready in 5 minutes, with the help of a high-powered blender.
Check out this recipe
vegan chia pudding in a glass topped with strawberry nice cream and fresh strawberries

How To Make Chia Pudding With Strawberry Nice Cream

A cold and creamy dessert, this Vegan Chia Pudding with Strawberry Banana Nice Cream will make your taste buds dance. Frozen strawberries and bananas are blitzed into a delicious soft serve ice cream, that's dolloped over a thick and creamy chia pudding – all without any added sugar. You're welcome!
Check out this recipe
Perspective image of bowls of yellow smoothie bowls topped with coconut shreds, banana and strawberries.

5 Minute Pineapple Mango Turmeric Smoothie

Follow these instructions to make this nourishing pineapple-mango smoothie with turmeric powder at home. Made with unsweetened coconut milk, this sunshine-in-a-glass smoothie is easy to make with the help of a high-powered blender. Ready within 5 minutes using frozen chunks of fruits!
Check out this recipe
A pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top. There is a brown scarf and flowers in the background.

30-Minute Curry Tofu Scramble

Bursting with south asian spices, this healthy breakfast tofu scramble is madein just 30 minutes, and packed full of plant-based protein. For best results, usedry extra-firm tofu — the combination of curry powder, garam masala, and cuminseason thevegan tofu scramble wonderfully.
Check out this recipe

Lunch & Dinner

plate of quinoa pilau with tomato, water and empty plates and forks on the side

Vegetarian Quinoa Pilau Recipe

Inspired by the traditional rice pilau, this enticing and super-healthy gluten free Vegetarian Quinoa Pilau Recipe, aka "qui-lau" is bursting with flavour, and so simple to pull off. Infused with the aroma of cumin, coriander and garam masala, this recipe is one you will want to add to your repertoire. Satisfying and finger-licking good!
Check out this recipe
Two Desi Pumpkin Bean Burgers on a bed of alfalfa microgreens topped with guacamole in burger buns on a black tray

Desi Pumpkin Bean Burger

Just in time for Fall, these easy and healthy Desi Pumpkin Bean Burgers are an excellent alternative to store bought vegan burgers. Kidney beans, pumpkin and oats infused with curry powder and cumin, to create a healthy ethnic recipe – that'll knock your socks off! Served on a bed of alfalfa microgreens and topped with creamy guacamole. Just tuck in! 
Check out this recipe
bowl of green grain salad topped with charred tofu cubes.

Mediterranean Style Crispy Tofu Recipe

Switch up your meatless meal routine and learn how to make this healthy crispy tofu recipe – Mediterranean style. These tofu bites are bathed in a zesty and delicious marinade, and the intense flavour of oregano and thyme elevates the tofu to new heights! This recipe is vegan, diabetes friendly and a heart smart choice.
Check out this recipe
Tray with three corn cauliflower tacos with purple cabbage and avocado cubes

Tandoori Cauliflower Tacos

These Tandoori Cauliflower Tacos are delicious, quick to prepare, and the cashew marinade is out of this world! What's even better? You can customize them with your favourite taco extras for an easy weekday dinner. Learn how to make the best vegan cauliflower tacos.
Check out this recipe
salmon mason jar salad

Salmon and Quinoa Mason Jar Salad

Looking for healthy low carb lunch ideas? Learn how to make this make-ahead delicious salmon mason jar salad. With layers of colorful vegetables, heart healthy salmon, and fibre-rich quinoa – all made complete with the dressing of your dreams! Super easy, fresh and oh so satisfying!
Check out this recipe
plate of tuna potato cutlets with white dip and carrots and lemon

Canned Tuna Fish Cakes

A delicious and super-simple lunch or light supper option, this tuna cakes recipe is one to add to your arsenal. Using simple and readily available ingredients, this one is ready and on your table in just 30 minutes.
Check out this recipe
jars filled with layered quinoa chickpea salad

Lunch in a Jar: Mediterranean Quinoa Chickpea Salad

On a hunt for a simple and easy way to enjoy lunch at the office? Try this gluten free, low GI and portable Mediterranean Quinoa Chickpea Salad in a jar. It’s delicious, nourishing and oh so satisfying – minus the sogginess!
Check out this recipe
A tray of

Easy Lemon Pepper Salmon

In just 20 minutes, you can have this succulent lemon pepper salmon on your dinner table. The zesty flavour of lemon pairs perfectly with the pungent bite of pepper, creating a delightful dish sure to please your taste buds. And best of all, this recipe pairs wonderfully with a variety of sides to create balanced nutritious meals. High protein, diabetes diet friendly, and heart healthy.
Check out this recipe
Asparagus Frittata topped with colorful tomatoes in a red pan on a table cloth

Tomato Asparagus Frittata

Eggs mixed with a variety of colourful vegetables, cooked to perfection and topped with fresh cilantro. This Tomato Asparagus Frittata is infused with cumin, fenugreek and chilli flakes, to create an easy Desi-licious low carb breakfast or lunch! Dairy-free.
Check out this recipe

Snacks

two bowls of black chickpeas salad with potatoes, orange segments, onion and peppers.

Quick Kala Chana Chaat (Black Chickpea Salad)

One loaded kala chana chaat coming at ya! A popular South Asian street food, here kala chana, aka black chickpeas, are tossed in a delicious blend of Indian spices, citrus fruit, and fresh herbs to create a simple, irresistible chickpea salad. This quick 30-minute recipe is perfect for a healthy, high-protein nutrient-packed breakfast, lunch, or anytime really! Vegan and gluten free.
Check out this recipe
bowl of cranberry and apple salsa with filo cups on a wooden board with dried cranberries

Filo Cups with Apple Cranberry Salsa

One of my favourite party tricks is filo cups! These elegant cranberry and apple cups are a cinch to make and perfect for entertaining.Tangy cranberry salsa made with green apple, fresh cilantro, and squeeze of lime juice. A light dessert idea that’s super delicious!
Check out this recipe
3 strawberry popsicles on ice on a round plate decoratd with fresh watermelon and flowers

Healthy Watermelon Strawberry Popsicles

Stay hydrated with these bright and cooling no-added sugar watermelon strawberry ice lollies. The perfect healthy treat for a hot Summer’s day. Its not only the kids who will devour these!
Check out this recipe
colourful platter of vegetables and crackers centred around a green avocado dip - flatlay

15-Minute Spicy Herb Avocado Dip

Bright and refreshing, this avocado dip or chutney is infused with the aromatic scent of cilantro and mint. It’s creamy, spicy, tangy and will certainly incite double dipping with your favourite veggie snacks. Gluten free, vegan and done in 15 minutes!
Check out this recipe

I’d love to hear from you? What are your thought on saturated fats and heart health? What is your biggest struggle when it comes to healthy eating for the heart? Which heart healthy recipes are you excited to try? Comment below!

Tray with three corn cauliflower tacos with purple cabbage and avocado cubes
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Get the Recipe:

Heart Healthy Recipes: Cauliflower Tacos

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 4 people
Heart-healthy eating doesn't mean skimping on the foods you love. Protect your ticker while enjoying these heart healthy recipes for breakfast, lunch, dinner, and snacks.

Ingredients
 

  • 1/2 cup cashews, plain, unsalted, unroasted
  • 2 tbsp coconut oil, cold pressed, virgin, melted
  • 2 tbsp lemon juice, fresh
  • 1 green chili, washed, whole
  • 3 tsp curry powder
  • 1/2 tsp garlic powder
  • 1 tsp sea salt
  • 3 tbsp water
  • 1 cauliflower, medium head, washed and cut into bite sized chunks

Equipment

  • blender or food processor

Instructions
 

  • Preheat oven to 380°F/193°C with oven rack near the top
  • In a small food processor, add all the ingredients, except cauliflower
  • Place the cauliflower florets on a large oven tray, lined with parchment paper. Pour the marinate on top of the florets.
  • Mix well, to ensure all the cauliflower pieces are coated
  • Bake (top rack) for 15 minutes. Then broil for 3 minutes, turn the cauliflower florets and broil for 2 minutes, until charred. 
  • Garnish with generous amounts of lemon juice and serve immediately in tacos. Add your favorite fillings. See suggestions in blog.

Notes

  • Remember to preheat your oven to 380 degrees F (193 degrees C)
  • Trim the florets of the cauliflower into bite-sized pieces
  • Make sure the cauliflower florets are similar in size – to ensure even cooking. I like to keep them medium so they’re mouth-friendly
  • Wear gloves when rubbing the curry powder mixture onto the florets. The color of the spices will transfer onto your nails and hands
  • Place the oven rack near the top-middle to speed up the cooking, and to give the florets that beautiful charred colour. Keep a close eye to prevent burning.
  • You don’t want to cook for too long, otherwise, the florets will be mushy. I like to keep them a bit on the crunchy side
  • Enjoy whilst hot and don’t forget to warm those tacos before assembling
  • Cauliflower tacos can be kept in the fridge for up to 3 days
  • Be sure to serve this cauliflower filling in your tacos right away. It’s best when fresh, rather than storing it for later.
  • Dress the cauliflower taco filling with lemon juice to make this vegan cauliflower recipe even more delicious

Nutrition Information:

Calories: 194kcal (10%)Carbohydrates: 14g (5%)Protein: 5g (10%)Fat: 14g (22%)Saturated Fat: 7g (35%)Sodium: 664mg (28%)Potassium: 559mg (16%)Fiber: 4g (16%)Sugar: 4g (4%)Vitamin A: 15IUVitamin C: 73.5mg (89%)Calcium: 45mg (5%)Iron: 2.1mg (12%)

Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Desi, ethnic, Indian, Mexican, South Asian
Course: Main, Side
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.
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Tray with three corn cauliflower tacos with purple cabbage and avocado cubes
4 stars (6 reviews)

Get the Recipe:

Tandoori Cauliflower Tacos

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 4 people
These Tandoori Cauliflower Tacos are delicious, quick to prepare, and the cashew marinade is out of this world! What's even better? You can customize them with your favourite taco extras for an easy weekday dinner. Learn how to make the best vegan cauliflower tacos.

Ingredients
 

  • 1/2 cup cashews, plain, unsalted, unroasted
  • 2 tbsp coconut oil, cold pressed, virgin, melted
  • 2 tbsp lemon juice, fresh
  • 1 green chili, washed, whole
  • 3 tsp curry powder
  • 1/2 tsp garlic powder
  • 1 tsp sea salt
  • 3 tbsp water
  • 1 cauliflower, medium head, washed and cut into bite sized chunks, Benefits of cooked cauliflower

Equipment

  • blender or food processor

Instructions
 

  • Preheat oven to 380°F/193°C with oven rack near the top
  • In a small food processor, add all the ingredients, except cauliflower
  • Place the cauliflower florets on a large oven tray, lined with parchment paper. Pour the marinate on top of the florets.
  • Mix well, to ensure all the cauliflower pieces are coated
  • Bake (top rack) for 15 minutes. Then broil for 3 minutes, turn the cauliflower florets and broil for 2 minutes, until charred. 
  • Garnish with generous amounts of lemon juice and serve immediately in tacos. Add your favorite fillings. See suggestions in blog.

Notes

  • Remember to preheat your oven to 380 degrees F (193 degrees C)
  • Trim the florets of the cauliflower into bite-sized pieces
  • Make sure the cauliflower florets are similar in size – to ensure even cooking. I like to keep them medium so they’re mouth-friendly
  • Wear gloves when rubbing the curry powder mixture onto the florets. The color of the spices will transfer onto your nails and hands
  • Place the oven rack near the top-middle to speed up the cooking, and to give the florets that beautiful charred colour. Keep a close eye to prevent burning.
  • You don’t want to cook for too long, otherwise, the florets will be mushy. I like to keep them a bit on the crunchy side
  • Enjoy whilst hot and don’t forget to warm those tacos before assembling
  • Cauliflower tacos can be kept in the fridge for up to 3 days
  • Be sure to serve this cauliflower filling in your tacos right away. It’s best when fresh, rather than storing it for later.
  • Dress the cauliflower taco filling with lemon juice to make this vegan cauliflower recipe even more delicious

Nutrition Information:

Calories: 194kcal (10%)Carbohydrates: 14g (5%)Protein: 5g (10%)Fat: 14g (22%)Saturated Fat: 7g (35%)Sodium: 664mg (28%)Potassium: 559mg (16%)Fiber: 4g (16%)Sugar: 4g (4%)Vitamin A: 15IUVitamin C: 73.5mg (89%)Calcium: 45mg (5%)Iron: 2.1mg (12%)

Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Desi, ethnic, Indian, Mexican, South Asian
Course: Main, Side
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.

By Niloufar Deilami RD & Shahzadi Devje RD CDE MSc

Niloufar is a Toronto-based Registered Dietitian, who works with people living with heart disease and diabetes. She is passionate about using the power of food to prevent and manage chronic disease. Niloufar’s philosophy is that there are many ways to eat well and encourages people to explore new foods, eat mindfully and to bring back fun and enjoyment to mealtimes!