What Is The Healthiest Diet For The Heart (+ Heart Healthy Recipes)
Embarking on a journey of heart-healthy eating doesn’t mean bidding farewell to the foods you love. Safeguard your ticker while relishing delectable heart-healthy recipes spanning breakfast, lunch, dinner, and snacks.
In our ever-health-conscious world, the shadow of heart disease looms large, reaching an all-time high in many Western countries. But the key, often overlooked, lies in the daily choices we make on our plates.
Table of Contents
- The heart-health dialogue
- What foods will clog your arteries?
- Deciphering the saturated fat enigma
- What is the healthiest diet for the heart?
- What do you eat on the Mediterranean diet?
- What is a good heart-healthy meal?
- You asked: What are 10 healthy foods for your heart?
- Take-home message
- Heart healthy recipes
The heart-health dialogue
Heart diseases like atherosclerosis and coronary artery disease aren’t always conquered by medication alone. As a registered dietitian and certified diabetes educator, I emphasize that the food we consume plays a crucial role, either bolstering or undermining our heart health.
This guide endeavours to unravel the intricacies of maintaining heart health through a blend of informative insights and a delectable array of heart-smart recipes, thoughtfully crafted to cater to both you and your family. And here’s an extra perk: A substantial number of these recipes are tailored to fit within the heart-healthy diabetic recipes bucket.
Heart disease, with its complex web of risk factors, presents a challenge. Age, gender, and ethnicity, the factors beyond our immediate control, contribute to this intricate condition. The silver lining? An astounding 80% of premature heart disease can be prevented by embracing a healthy and balanced lifestyle – through mindful eating, regular exercise, limiting alcohol intake, quitting smoking, and mastering stress management. All important habits for a healthy heart.
What foods will clog your arteries?
Ever wondered about the foods capable of clogging your arteries? The debate rages on, but one consensus emerges: industrially produced trans fats, lurking in ultra-processed foods, pose a significant risk. Packaged baked goods, fried fast foods, and processed delights – these culprits are under scrutiny. There is strong evidence that industrially produced trans fats are linked to heart disease.
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
Thankfully, Canada has taken a stand, banning trans fats and steering our food supply toward a healthier future.
Amidst the dietary commotion, the saturated fats controversy unfolds. Found in:
- Red and processed meat
- Higher-fat poultry
- Higher-fat dairy
- Animal fats like butter, ghee, lard, cream
- Coconut and palm oil
Saturated fats, according to the best available evidence, lead to a rise in “LDL” or lousy cholesterol, and increase the risk of heart disease. Yet, recent studies stir the pot, questioning this association. The crux? Incomplete research and varying opinions cloud the saturated fat saga. For instance, this study shows no association between eating saturated fats and heart disease.
Let’s delve further into this complex web of information.
The existing research falls short of providing a conclusive judgment. Furthermore, some of these studies may not meet the highest standards of quality. Another perspective suggests that relying solely on LDL levels may not be the optimal approach to gauge the risk of heart disease. It underscores the necessity of delving deeper into the intricate biological mechanisms governing the formation of arterial blockages—a viewpoint not supported by others.
It’s crucial to acknowledge that not all fats categorized as saturated fats are created equal. Take butter and coconut oil, for instance—they boast distinct chemical structures and undergo varied metabolic processes in the body. Interestingly, both have demonstrated an ability to elevate LDL levels.
Deciphering the saturated fat enigma
The confusion surrounding saturated fats doesn’t herald the return of “butter is back.” Instead, research nudges us toward unsaturated fats from plant sources – olive oil, avocados, and nut and seed oils. Despite the debates, the counsel to limit saturated fat endures.
The key? Relish fats like butter and coconut oil mindfully and in moderation. Opt for olive oil as your primary cooking fat, adding a dash of coconut oil for that desired flavour profile.
What is the healthiest diet for the heart?
In the quest for the healthiest heart, shift your focus from isolated nutrients to an overall dietary pattern. Extensive research consistently points to predominantly plant-based diets as heart disease deterrents.
Food for thought: Delving into the heart-smart realm of dietary choices, it’s essential to recognize that the healthiest diet isn’t a one-size-fits-all prescription. Instead, it’s about adopting a balanced and heart-conscious approach tailored to individual preferences and cultural backgrounds.
Embracing a heart-healthy diet doesn’t necessitate abandoning one’s cultural culinary heritage. On the contrary, every cultural diet can seamlessly integrate into a heart-smart eating pattern. It’s a misconception that only certain diets align with heart health, potentially isolating individuals from diverse cultural backgrounds.
The truth is, no culture should ever feel compelled to conform to a Westernized ideal to promote heart wellness. By understanding how traditional foods can be part of a heart-healthy lifestyle, individuals can enjoy the best of both worlds – nourishing their hearts while savouring the rich tapestry of their cultural culinary traditions.
Real-world examples, like the Blue Zones, where longevity meets vitality, emphasize plant-centric diets with animal foods in moderation. The Mediterranean Diet, a beacon of heart health, echoes this sentiment, boasting a rich tapestry of fruits, vegetables, nuts, seeds, legumes, olive oil, and fish.
Let’s delve deeper into the Mediterranean Diet.
The Mediterranean Diet
Widely acclaimed as one of the most extensively researched diets in promoting heart health, the Mediterranean diet gained recognition through the groundbreaking “Seven Countries Study” conducted in the 1950s. This pioneering research aimed to unravel the intricate links between heart disease, dietary habits, and lifestyle.
The insightful findings emerged as the researchers compared heart disease rates among different populations. Notably, the inhabitants of Crete, Greece, exhibited lower instances of heart disease compared to their counterparts in other countries. The credit, it seems, goes to the Mediterranean-style diet adopted by the residents of this picturesque Greek island.
What do you eat on the Mediterranean diet?
So, what’s on the menu for the Mediterranean diet?
Embrace a primarily plant-based feast featuring anti-inflammatory ingredients:
- An abundance of fruits and vegetables
- Nutrient-packed nuts and seeds
- Protein-rich legumes such as beans, chickpeas, lentils, and split peas
- Heart-healthy olive oil
- Sustainably sourced fish, enjoyed 2-3 times weekly
While this diet emphasizes plant-based goodness, it can also include poultry, dairy, and red meat in moderation.
What is a good heart-healthy meal?
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:
- 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:
- berries
- leafy greens
- oats
- beans
- lentils
- seeds
- nuts
- beets
- quinoa
- salmon
Take-home message
In the grand tapestry of heart health, the most crucial aspect lies in focusing on your overall dietary pattern. It’s about crafting a relationship with food that thrives on a variety of whole plant foods, interspersed with animal foods in moderation. The plate method is your artistic guide, ensuring each meal is a celebration of heart-healthy goodness.
Embark on this culinary adventure and savour the experience with this collection of heart-healthy recipes. These are more than just meals; they’re shared moments that the entire family can enjoy. After all, heart-healthy living should be as delightful as it is nourishing.
Heart healthy recipes
Breakfast
Homemade Granola
Thick & Creamy Chocolate Chia Pudding
Egg Bhurji (Indian Scrambled Eggs)
5 Minute Green Smoothie With Chia Seeds
How To Make Chia Pudding With Strawberry Nice Cream
5 Minute Pineapple Mango Turmeric Smoothie
30-Minute Curry Tofu Scramble
Lunch & Dinner
Vegetarian Quinoa Pilau Recipe
Desi Pumpkin Bean Burger
Mediterranean Style Crispy Tofu Recipe
Tandoori-Style Spicy Cauliflower Tacos Recipe
20-Minute Salmon Quinoa Meal Prep Salad
Canned Tuna Fish Cakes
Mediterranean Quinoa Chickpea Salad Jars
Easy Lemon Pepper Salmon
Tomato Asparagus Frittata
Snacks
Quick Kala Chana Chaat (Black Chickpea Salad)
Filo Cups with Apple Cranberry Salsa
Healthy Watermelon Strawberry Ice Popsicles
15-Minute Spicy Herb Avocado Dip
Get the Recipe:
Heart Healthy Recipes: 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
Equipment
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:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. 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.
Hi Shahzadi, thanks so much for the great article. My wife has been trying out a lot of different diets with limited success but I’ll tell her about the Mediterranean Diet. She swings back and forth with the weight and it’s starting to take its toll on her. Anyways, thanks again and much love.
Really interesting article this. Really insightful and clear. I do just want to create a sustainable healthier life.
thanks Nate! Thats wonderful to hear!
Thank you for all your amazing advice Shahzadi! This post is so interesting!
Hugs,
Mary❤️
Thanks my dear, Mary! Am happy you found it to be of interest! Best wishes always and love, Shahzadi