Heart Healthy Dinner Ideas

Heart Healthy Dinner Ideas to Keep You Hale and Hearty

By

Spread the love

Heart healthy dinner ideas can help you to reduce the risk of your heart disease. Because ‘A Healthy Heart is a Happy Heart’. So, eating healthy dinner will reduce your heart problems and also prevent further complications if you already have heart problem.

“Cardiovascular diseases (CVDs) take the lives of 17.9 million people every year,31% of all global deaths”.[1]

From this quotation, we can see how a healthy heart is important for our life. Healthy eating with healthy habits can assure our healthy heart.

Poor or unhealthy diet is one of the causes of heart disease. You can manage your heart issues; managing your blood cholesterol, blood pressure and diabetes with nutritious diet.  If you enjoy nutritious and healthy diet along with physical activities and quit smoking habits, you can keep your heart healthy.


Content in this article

  1. Heart Healthy Dinner Ideas with Food Elements
  2. Heart Healthy Dinner Recipes with Ingredients You Already Have
  3. Conclusion
  4. References

Heart Healthy Dinner Ideas with Food Elements

As diet plays a crucial role for our heart and overall health, we must not ignore our diet. You may think it is difficult for you to follow a heart healthy diet. But your heart healthy foods are not out of your reach. Yes, you can find these from your daily foods.  With less salt and limiting your alcohol intake, you can have heart healthy dinner ideas from the food elements that you take daily. Here are some of these:

Heart Healthy Dinner Ideas

Heart Healthy Dinner Ideas

Omega 3 Fatty Acids

‘The American Heart Association recommends eating non-fried oily fish such as salmon or trout twice a week.’[2] Omega 3 fish oil contains EPA and DHA decrease inflammation, prevent clot formation and help to maintain healthy blood pressure and cholesterol levels.[3]

Quercetin

Quercetin is plant pigment. It is found in apples, berries, red wine and green tea. Anti-inflammatory properties of quercertin help to prevent blood clots. ‘The Iowa Women’s Study showed that those who ate apples regularly had a lower risk of death from both coronary heart disease and cardiovascular disease.’[4]

Folate

‘Prior research bodies have shown that B vitamins naturally lower dangerous levels of homocysteine, and specifically folic acid has demonstrated the capacity to reduce thickening of arterial walls in those individuals at high risk of cardiovascular disease(CVD).’[5] Leafy greens, beans, rice and pasta are the source of folic acid.

Monounsaturated Fats

Monounsaturated fats can help reduce level of bad cholesterol in your blood and lower the risk of stroke and heart attack.[6] Avocado, peanuts, walnuts, almonds, canola oil, olive oil, sesame oil and peanut oil provide monounsaturated fats.

L- Carnitine

L-Carnitine is an amino acid that is produced naturally in the body. It is essential for healthy cholesterol and helps breaking down fats into energy so that heart muscle can function properly.[7]

Lycopene

It is an antioxidant. It gives tomatoes its red color. Studies have discovered that high levels of lycopene in the blood are linked with a lower risk of cardiovascular diseases. It may have cholesterol lowering properties. A study of healthy volunteers found that ‘the consumption of a lycopene supplement produced a significant 14 percent reduction in LDL (bad) cholesterol levels.’[8]

Magnesium

Magnesium is essential for every organ especially our heart. It helps heart to function properly. It keeps blood sugar under control. It is essential as it maintain steady heart beat and normal blood pressure.[9] You can find your required magnesium from walnuts and spinach.

Polyphenols

Polyphenols help to increase nitric oxide production in the body which causes blood vessels to relax and dilate and in that way lowering blood pressure. Blueberries, raspberries and strawberries are source of polyphenol.[10]

Whole Grain

New research shows eating 25 gm of wholegrain a day decreases the risk of heart disease by 15%. Whole grains provide fiber that keeps heart healthy. All the nutrients in whole grains provide benefit for your heart health. Whole-wheat bread, pasta, brown rice is the prime source of whole grains.[11]

These heart healthy nutrients will save you from cardiovascular disease in future and also help you to prevent another heart attack if you had. So, these are important for both who had heart issue and who wants to avoid any issue in future.


Heart Healthy Dinner Recipes with Ingredients You Already Have

You have found a clear conception of the important heart healthy nutrients from the above discussion. Now, you get some heart healthy dinner recipes’ name for you and your loved ones. Let’s see the names with the main and other ingredients. The cooking process of the recipes will be shared in detail very soon.

Spiced Lentils

You can prepare this recipe with red or yellow lentils, gingers, garlic cloves, turmeric, dried red chili and cumin seeds. You need only 30 minutes to prepare this recipe.

Whole-Wheat Pasta with Broccolini and Feta

You can prepare the recipe with shallot, broccolini, radishes, whole-wheat rigatoni and feta cheese. This dish assures your required nutrients. You can find the benefit of whole grain from rigatoni, folate from broccolini and monounsaturated fats from olive oil.

Snapper with Roasted Grape Tomatoes, Garlic and Basil

You can have a delicious and heart healthy dinner recipe with snapper fillets, tomatoes, extra virgin olive oil, garlic and basil leaves. Benefit of heart healthy lycopene is available from tomatoes. Snapper assures your protein and DHA requirements. Basil also provides magnesium and omega 3 fatty acids along with other vitamins.

Kale Slaw

The main ingredient of the recipe is kale that contains fiber, antioxidants, vitamin K, potassium. All these are heart healthy nutrients. You will need carrot, orange and lemon juice, bacon, mayonnaise and olive oil to prepare the delicious recipe.

Try these recipes for your dinner. I am sure you will enjoy these, keeping anxiety aside for your heart. Only few heart healthy dinner recipes’ names are shared here. You will find many more delicious heart healthy dinner recipes very soon. Wait for these. You won’t be deprived.

Conclusion

You can have a better health with no cardiovascular issues consuming heart healthy nutrients that are discussed.  Please do not be upset being a cardiac patient. You can live a normal and healthy life while you are following the heart healthy dinner ideas.

The ideas are essential for all, as all these nutrients keep our heart healthy. We can avoid any cardiac issue in future if we follow the ideas that make our heart healthy. Keep in mind, a healthy diet and physical activities can give us a heart healthy body that we all dream.


Spread the love
  • 989
  • 870
  • 760
  • 650
  • 540
  •  

By Post : Nov 21, 2018

Got Something To Say:

Your email address will not be published. Required fields are marked *

seven + 18 =

Scroll Up