The World Book - Learn, Share & Earn

Heart Healthy Dinner Ideas to Keep You Hale and Hearty

Heart-healthy dinner ideas can help you to reduce the risk of your heart disease. We know ‘A Healthy Heart is a Happy Heart’. Eating healthy dinner we can reduce our health problems.

A healthy diet and dinner as well can ensure good heart health and also prevents further complications if we already have a heart problem.

An estimated 17.9 million people died from CVDs in 2016, representing 31% of all global deaths.[1]

From the quoted report we can see how a healthy heart is important for our life. We can avoid the situation with our awareness.

We need to practice healthy eating habits along with other steps to have a healthy heart. Healthy eating with healthy habits can assure our healthy heart.

A poor or unhealthy diet is one of the causes of heart disease. We can manage our heart issues; managing our blood cholesterol, blood pressure, and diabetes with a nutritious diet.

If we enjoy a nutritious and healthy diet along with physical activities and quit smoking habits, we can keep our heart healthy.

Heart Healthy Dinner Ideas with Food Elements

As diet plays a crucial role in our heart and overall health, we must not ignore our diet. we may think it is difficult for us to follow a heart-healthy diet. But our 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:

1. Omega 3 Fatty Acids

The American Heart Association recommends eating fish rich in Omega 3 fatty acids to reduce the risk of heart failure.[2] Omega 3 fish oil contains EPA and DHA decrease inflammation, prevent clot formation, and help to maintain healthy blood pressure and cholesterol levels. 

2. Quercetin

Quercetin is a plant pigment. It is found in apples, berries, red wine, and green tea. The anti-inflammatory properties of quercertin help to prevent blood clots. The availability of fruits and vegetables in a regular diet reduces the risk of heart disease. 

3. Folate

Researches say Folate can fight to reduce heart diseases. Folic acid has can reduce the thickening of arterial walls. Leafy greens, beans, rice, and pasta are the source of folic acid.

4. Monounsaturated Fats

Monounsaturated fats can help reduce the level of bad cholesterol in your blood and lower the risk of stroke and heart attack.[3] Avocado, peanuts, walnuts, almonds, canola oil, olive oil, sesame oil, and peanut oil provide monounsaturated fats.

5. L- Carnitine

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

6. Lycopene

It is an antioxidant. It gives tomatoes its red color. Lycopene works to improve vascular function can help to reduce the risk of cardiovascular disorders.[4] It has cholesterol-lowering properties.

7. Magnesium

Magnesium is essential for every organ especially our heart. It helps the heart to function properly. It keeps blood sugar under control. It is essential as it maintains a steady heart beat and normal blood pressure.[5] You can find your required magnesium from walnuts and spinach.

8. 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 a source of polyphenol. 

9. Whole Grain

New research shows eating 40 gm of wholegrain a day decreases the risk of heart disease by 2o%.[6] Whole grains provide the fiber that keeps the heart-healthy. All the nutrients in whole grains provide benefits for your heart health. Whole-wheat bread, pasta, brown rice is the prime source of whole grains. 

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

Heart-Healthy Dinner Recipes with Ingredients You Already Have

The conception of the important heart-healthy nutrients is clear now from the above discussion. You can have some heart-healthy dinner recipes’ names 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.

1. 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.

2. 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.

3. 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. The 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.

4. 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 a carrot, orange and lemon juice, bacon, mayonnaise, and olive oil to prepare the delicious recipe.

Try these recipes for your dinner. Your enjoyable dinner time is assured keeping anxiety aside for your heart with these recipes.

Only a 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 better health with no cardiovascular issues having a heart-healthy dinner with the discussed nutrients. Please do not be upset about 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 the 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.

References:

  1. https://www.who.int
  2. https://www.mayoclinic.org
  3. https://www.heart.org
  4. https://www.ncbi.nlm.nih.gov
  5. https://www.everydayhealth.com
  6. https://www.webmd.com