Easy Heart-Healthy Meals

Salmon is rich in omega-3 fatty acids, supportive heart and total body health, and grapefruit contains lycopene, another heart-healthy nutrient. Combined with fibre-rich quinoa, this is a heart-healthy meal that loves you back.

Both black beans and avocado are rich in fibre, important for a healthy heart by sweeping away LDL “bad” cholesterol. Avocado creates dairy-free creaminess and boosts the heart-health factor in this meal even further with monounsaturated fatty acids.

Tomatoes are high in lycopene, a fat-soluble, heart supportive nutrient, making the healthy fats in avocado a perfect pair, both taste and nutrition-wise.

Salmon often gets the spotlight for omega-3s, but cod also delivers the heart-healthy goods. Cod’s meaty texture and mild taste make it perfect for Asian-inspired meals like this hearty soup.

Blueberries are a heart-healthy powerhouse, containing antioxidants that keep arterial walls clean. Paired with whole grains, olive oil and almonds, this is a healthful salad that skips the typical lettuce.

Give salmon the night off with omega-3-rich Arctic char. Paired with fibre-rich chickpeas, this is a protein-packed dish bursting with heart-healthy nutrition.

Edamame (soy beans) contains omega-3 fatty acids, vitamins, minerals and protein. Soy protein has been shown to lower cholesterol, making this vibrant sandwich taste (and feel) even better. Baked fries skip the unhealthy fats from deep-frying for a filling, fully vegan heart-smart meal.

Beans and legumes like chickpeas help to lower LDL “bad” cholesterol via their impressive fibre content. Spices found in curry such as turmeric and ginger provide anti-inflammatory action for even more cardiovascular support. Swap white rice for brown rice or quinoa to make this even more nutritious.

A lean cut of lamb can be a healthy option, especially when portion control is put in place with bamboo skewers. Accompanying the meat is watermelon, rich in lycopene, a fat-soluble, heart health supporter, easily absorbed by the olive oil in the dressing and marinade.

With two forms of heart-healthy fats — salmon and avocado — this meal tastes decadent and rich, even without cream-based sauces.

Whole wheat flour, cornmeal and olive oil form a healthier crust, free of white flour or butter, for this beautiful slice of summertime. Lycopene, a nutrient important for cardiovascular health, is found in the star of the show: tomatoes.

Walnuts are one of the best nuts for heart health; they reduce free radicals that can cause arterial damage, all while delivering anti-inflammatory omega-3’s, cholesterol-lowering fibre and protein. This healthy nut lends a meaty chew and fantastic taste to this elegant, vegetarian main course.

Turkey contains less saturated fat than beef for a versatile, lean protein option that goes beyond the holidays. Lycopene-rich tomatoes and peppers make this a complete meal that’s bound to do your heart some good.

Trout is often more affordable than salmon and provides a similar heart-smart omega-3 profile. The monounsaturated fats in this meal, from crunchy almonds and fibre in the green beans, deliver even more nutrition for a well-functioning cardiovascular system.

Kale’s fibre, potassium and vitamin C content make it a stellar heart-smart green. Lean turkey and brown rice contribute even more nutrition in this weeknight-friendly soup. Take it to work the next day for lunch and skip the takeout.

Chicken breasts are a lean protein source with fewer inflammatory compounds than red meat. This flavour-packed recipe with an herbaceous sauce and colourful slaw is dinner done right.

Bursting with heart-healthy ingredients like beans, olives, tomatoes, and olive oil, this main course salad is as beautiful to look at as it is good for you.

Get the recipe for Anna Olson’s Vegetarian Niçoise Salad.

Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog Yummy Beet.