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Take dinner up a notch with this yummy salad filled with spinach, strawberries, and blueberries, which burst with heart-smart antioxidants. Walnuts add more than just crunch to the colorful meal -- the heart-healthy superfood contains polyunsaturated fats, which can help lower LDL (bad) cholesterol.
Blueberry Buckwheat Pancakes
Buckwheat, a whole grain in these delicious pancakes, contains flavonoids that have been studied for their beneficial effects on blood glucose levels, cholesterol, and blood pressure. Ready in 30 minutes, this low-fat, low-sodium breakfast recipe is suitable for diabetic meal plans. And that's not all -- blueberries are a heart-healthy superfood with beta-carotene, vitamin C, and folate.
Red Beans and Rice with Chicken
This main-dish favorite gets its substance from brown rice, which is filled with heart-healthy vitamins B1 and B6 and is a good source of fiber and niacin. Reduced-sodium chicken broth makes this meal a heart-smart option for dinner tonight.
Grilled Portobello and Red Pepper Wraps
A yummy, lower-fat option for lunch or dinner, these meatless (but protein-packed) wraps are full of heart-healthy ingredients, such as red sweet peppers, which are high in B vitamins and low in calories. B vitamins can help boost metabolism and prevent heart disease.
Salmon and Spinach Salad with Flaxseed Dressing
This five-ingredient main dish is full of heart-healthy nutrients, including the omega-3 fatty acids in salmon and flaxseeds. While the tasty dinner is low in calories, the healthy fat in the salmon will keep you feeling full. Spinach is the featured veggie, packed with nutrients that keep your heart strong, including B vitamins, folate, and iron.
Almond Breakfast Cookies
For an easy breakfast choice or an afternoon pick-me-up, grab one of these power-packed cookies. Low-fat yogurt, sliced almonds, and whole wheat flour offer big doses of heart-healthy nutrients, such as monounsaturated and polyunsaturated fats, to help keep your ticker in tune.
Penne with Walnuts and Peppers
Just a sprinkling of walnuts lends crunch and flavor to this low-fat, low-sodium pasta dish. Walnuts contain a large percentage of polyunsaturated (good) fats and are an excellent source of omega-3 fatty acids, which help improve HDL cholesterol.
Spiced Apple-Berry Oatmeal
This hearty oatmeal features a trifecta of heart-smart power foods: oatmeal, almonds, and blueberries. Oatmeal contains good-for-you soluble fiber, blueberries boast vitamin C and folate, and almonds have healthy monounsaturated and polyunsaturated fats.
Warm Spinach Salad with Roasted Red Peppers
Looking for a satisfying salad? This tasty, low-sodium spinach salad will fill the bill. Turkey bacon and reduced-fat feta cheese keep the fat and calories low, while spinach and roasted red sweet peppers add vitamins A and C.
Beef and Black Bean Wraps
Whole wheat tortillas and black beans make this sandwich recipe a filling, high-fiber meal with a snappy, south-of-the-border appeal. The nutrients in this heart-healthy recipe can help reduce the risk of diabetes complications and strengthen the immune system.
Tangy Broccoli with Almonds
Give heart disease a one-two punch with this flavorful side that boasts two power foods. Broccoli is bursting with beta-carotene, vitamins C and E, and potassium. Almonds feature fiber, plant-base omega-3 fatty acids, and mono- and polyunsaturated fats.
Beef with Mushrooms and Pearl Onions in Red Wine Reduction
This heart-smart dinner features lean beef and a sauce made with red wine, which can increase HDL (good) cholesterol. Here's to keeping your heart healthy!
Vegetarian Black Bean Soup
This low-fat soup is a winner for people with diabetes or heart disease. Using no-salt-added vegetable broth keeps sodium low, and black beans are a heart-healthy choice with B-complex vitamins, niacin, and folate.
Salmon Cakes with Caper Mayonnaise
This 30-minute dinner recipe gives you a new (and tasty!) way to enjoy salmon, which is high in heart-healthy vitamins B6, B12, and D.
Summer Berries with Orange Cream Topping
Berries and oranges make this sweet treat a heart-healthy dessert. Packed with vitamin C, folate, potassium, and fiber, this refreshing recipe is also low in fat and sodium.
Salmon and Asparagus Wraps
This easy main dish features salmon and asparagus -- two superfood ingredients. Though this restaurant-worthy recipe is low in calories, the protein in the salmon will keep you full. Asparagus contains beta-carotene and lutein, which can help protect against cancer and heart disease.
Almond Panna Cotta with Blueberry Sauce
This silky custard is impressive and delicious -- and surprisingly heart-smart! A serving contains just 3 grams of fat and features a luscious blueberry sauce. Blueberries are a good source of vitamin C and folate, making them a heart-healthy power food.
Tuna Salad Pockets
This version of tuna salad uses a light vinaigrette instead of high-calorie mayonnaise. It features capers for flavor and almonds for crunch. Tuna is a good source of omega-3 fatty acids, which may be helpful in boosting the immune system and protecting against heart attacks.
Loaded Mashed Sweet Potatoes
This yummy twist on traditional mashed potatoes keeps the flavor you love but packs a nutrient-rich punch. Sweet potatoes are good for your heart -- they're filled with beta-carotene as well as vitamins A, C, and E.
Chocolate Chunk Cherry Cookies
You don't have to feel guilty about incorporating one of these yummy cookies into your meal plan! Dark chocolate is a heart-health power food that contains flavanols, which have antioxidant qualities. According to the Cleveland Clinic, flavanols can help lower blood pressure, improve blood flow to the brain and heart, and make blood platelets less sticky and able to clot.
Lemon-Sage Pork Salad
Avocado and black beans pump up the heart-healthy nutrients and fiber in this main-dish salad recipe. Bonus: A serving of this yummy, colorful salad contains 8 grams of monounsaturated fat, which can decrease LDL cholesterol when eaten as part of a heart-healthy meal plan.
Combine fresh veggies and salmon in foil packets for a tasty and quick-to-fix meal that's low in fat and good for your heart. Carrots are a heart-health superfood packed with vitamins A and C, as well as fiber and carotenoids, which help protect against heart disease.
Tip: The packets will be extremely hot when they come out of the oven. Transfer the contents of each to a dinner plate. For casual dining, leave the meal in the packet, grab a fork, and dig in.
Fresh Tomato Omelets with Mozzarella Cheese
This egg-and-cheese omelet recipe has just 2 grams of fat and 9 milligrams of cholesterol per serving, making it a smart option for a heart-healthy diet. Tomatoes contain lycopene, an antioxidant that may offer some protection against heart attacks.