Heart-Healthy Recipes to Make for Valentine’s Day

Heart-healthy eating hosts a variety of benefits that include ​​lowering high blood pressure, “bad” LDL cholesterol, inflammation, and the risk for heart diseases, boosting cardiovascular health, and supporting overall health. Discover what foods to eat to support your heart-health and recipes to make that will give your heart some extra love this Valentine’s Day. Take care of your heart. 

Heart-healthy foods to eat:

• Vegetables:

• Dark leafy greens (kale, spinach, collard greens, swiss, chard, and bok choy)

• Broccoli

• Sweet Potatoes 

• Carrots

• Fruits:

• Antioxidant-packed berries like strawberries, blueberries, raspberries, and blackberries

• Fiber-rich whole grains: 

• Quinoa

• Brown or wild rice

• Oatmeal

• Whole grain bread or pasta

• Nonfat and low-fat dairy foods: 

• Milk

• Cheese

• Yogurt

• Protein-rich foods:

• Eggs

• Oily fish high in omega-3 fatty acids like salmon, mackerel, and sardines

• Lean meats, including 95% lean ground beef, skinless chicken, or turkey 

• Legumes such as cannellini beans, black beans, pinto beans, navy beans, kidney beans, lentils, chickpeas, and cashews

• Oils and foods high in monounsaturated and polyunsaturated fats:

• Olive oil

• Avocados

• Nuts like walnuts, almonds, and pine nuts

• Seeds like sesame, sunflower, pumpkin, and flax seeds

• Nut and seed butter

Try these heart-healthy recipes:

Herby Salmon Recipe

This herby salmon recipe is packed with omega-3s, which can help lower cholesterol. Salmon also contains vitamin B-12, which can help lower the risk of coronary heart disease.    

Ingredients:

• 1.5 lbs salmon fillet with skin on (4 6 oz. fillets)

• 1 tbsp olive oil

• 3 garlic cloves 

• 1 lemon – zest only

• 1 1/2 tbsp fresh minced parsley

• 1 tsp olive oil to mix in

• salt

• black pepper

Instructions:

1. Preheat the oven to 425°.

2. Line a baking sheet with parchment paper to prevent salmon skin from sticking to the baking sheet.

3. Take salmon out of the packaging and pat it dry with a paper towel. Rub each fillet with olive oil and place them on the baking sheet with the skin side down. 

4. In a small bowl, combine parsley, lemon zest, pressed garlic, and a teaspoon of oil. Mix well.

5. Evenly coat the top and sides of the salmon with lemon and herb mixture, and season each fillet with salt and pepper.

6. Place the baking sheet with salmon into the oven and bake for 18-22 minutes, depending on your preferred thickness.

Notes:

• Fully cooked internal temperature for salmon is 145°

• Medium or medium-well internal temperature for salmon is around 125°-130°

Garlic Parmesan White Beans Recipe

This flavorful white bean dish is protein-packed and ready in 15 minutes or less. You can use canned cannellini beans, or any other canned white beans like navy beans, great northern beans, or lima beans. 

Ingredients:

• 3 to 4 garlic cloves, minced

• extra virgin olive oil

• 2 (15-ounce) cans cannellini beans, drained

• 1 cup cherry tomatoes, halved

• kosher salt

• black pepper

• 1 teaspoon Aleppo pepper

• ½ teaspoon cumin

• 1 cup chopped fresh parsley

• ¼ to ⅓ cup shaved parmesan cheese

• ¼ cup grated pecorino romano

• juice from half a lemon

Instructions:

1. In a large pan, warm 2 tablespoons extra virgin olive oil over medium heat. Add the garlic and cook briefly, tossing regularly, until just golden.

2. Add the cannellini beans and ½ cup water. 

3. Season with kosher salt, black pepper, and the spices. Add the tomatoes and cook, stirring occasionally, until warmed through (this will take about 10 minutes).

4. Stir in the parsley, cheese, and lemon juice.

5. Top with a drizzle of extra virgin olive oil.

6. This garlicky goodness is ready to serve and pairs great with whole-grain pita or crusty bread.

Notes:

• Adapted from The Mediterranean Dish’s recipe  

• Canned beans are recommended to save time, but you can also prepare the beans from scratch, depending on your preference.