February is American Heart Month, a time to focus on your cardiovascular health and learn more about how you can prevent heart disease.
Heart-healthy eating doesn’t have to be hard. The easiest way to think of it is to make sure your day includes lots of fresh fruits and vegetables, whole grains, lean protein, nuts, and low-fat dairy. Limit high-fat foods such as red meat, cheese, or baked goods, as well as foods high in sodium such as processed foods or canned foods.
Eating this way will reduce the amount of saturated fat, trans fat, and dietary cholesterol in your diet, all of which can contribute to heart disease and other conditions such as high blood pressure and high cholesterol, precursors to heart problems. Following a heart-healthy diet is your best defense in warding off heart disease.
In recognition of American Heart Month, here are 10 heart-healthy recipes to get you started eating well to protect your heart.
Chicken and spinach skillet pasta with lemon and parmesan
This one-pan pasta combines lean chicken breast and sautéed spinach, and it is a quick and easy weeknight dinner your whole family will enjoy.
White chili with cream cheese
For those cold winter days, a hearty chili is a great way to warm up. This chili is rich but healthy and easy to make.
Skillet parmesan chicken
Serve this healthier version of Italian favorite, parmesan chicken, with whole wheat pasta and tomato sauce.
Oven-roasted salmon with charred lemon vinaigrette
This heart-healthy salmon dish can be made quickly in one pan and has a slightly smoky flavor.
Grilled fish tacos
Turn taco night into a healthy dinner with grilled fish, tomatillos, and pineapple.
Turkey burgers with slaw and sweet potato chips
Make burgers a healthier choice by using turkey burgers served with slaw and sweet potato chips instead of French fries.
Whole wheat pasta with broccolini and feta
This fresh, healthy pasta dish combines whole wheat pasta with broccolini, radishes, and feta cheese topped with an orange vinaigrette.
Healthy pork roast
This pork roast made with an herb rub and vegetables is a healthier version of traditional pork roast like grandma used to make.
Hearty bean burrito bowl
Leave off the flour tortilla and substitute brown rice for white rice for a healthier and lighter burrito.
Air Fryer crispy unfried chicken
Southern fried chicken taste without all the fat and calories.