5 Heart Healthy Recipes That You Need In Your Diet

By on February 13, 2017

This content is sponsored by U of U Healthcare, #1 in the nation for quality among university hospitals, marking seven years in the top ten.

5.7 million adults in the United States suffer from some form of heart disease. Unfortunately there is no cure, but a healthy diet can help decrease your chances of complications from heart disease. These heart healthy recipes are full of beneficial ingredients and taste great.

01) Lemon Herb & Chicken With Brown Rice

This recipe is the perfect balance of herbs and zesty lemon. Served with brown rice, it makes for a healthy and filling meal.

Ingredients:

• Boneless Chicken Breasts (4)
• Brown Rice (1 cup)
• Basil (1 bunch, chopped)
• Yellow Onion (1/2, chopped)
• Parsley (1 bunch, chopped)
• Garlic (1 tablespoon)
• Lemon (1)
• Rosemary (1 teaspoon)
• Thyme (1 teaspoon)
• Olive Oil (1 tablespoon)
• Salt Free Lemon Pepper (1/2 teaspoon)
• Garlic Powder (1/2 teaspoon)
• Salt (1/8 teaspoon)

Instructions:

Throw together in a medium hot skillet the olive oil, boneless chicken, half the basil, half the parsley, garlic, onion, lemon, rosemary, thyme, lemon pepper, garlic powder, and salt. Let all the ingredients sit and marinade in the skillet together for 5 minutes before mixing.

Meanwhile, prepare the brown rice by washing and using packaging instructions for cooking.

Stir the chicken occasionally until it turns a golden brown with the herbs heated through, add water if you want the rub to have more of a marinade consistency.

02) Sweet & Spicy Glazed Pork Chops With Asparagus

This is an easy recipe. Your oven does all the work. After laying the glaze over the pork, sit back, relax and wait for the oven timer to go off.

Ingredients:

• Pork Chops (2)
• Fresh Asparagus (1 bunch)
• Garlic Powder (1 teaspoon)
• Paprika (1 teaspoon)
• Cayenne (1 teaspoon)
• Brown Sugar or Honey (1 teaspoon)
• Black Pepper (1 teaspoon)
• Soy Sauce (2 teaspoons)
• Butter (1 stick)
• Olive Oil (1 tablespoon)
• Red Wine Vinegar (1 tablespoon)

Instructions:

Preheat your oven to 400 degrees fahrenheit. In a large mixing bowl throw together the pork chops, garlic powder, cayenne, brown sugar, black pepper, and soy sauce. Mix and let it sit 5 minutes.

Next, wash your asparagus and wrap aluminum over a baking pan. Cover one side of the pan with butter. Then lay the asparagus horizontally. Pour the red wine vinegar and garlic powder over the asparagus to taste.

In a small pot or microwave melt the stick of butter.

Lay on the other side of the baking pan the pork chops that you previously marinated. Drizzle the melted butter across both the asparagus and pork chops. Let it sit and bake for 45 minutes. If you prefer your meat a little under or overcooked you can always pull the pan out early or later then the time set.

03) Citrus Baked Salmon With Quinoa

Fish are full of helpful omega-3 fatty acids one that your body needs but can’t make. Alongside quinoa, it a light and healthy meal that’s full of flavor.

Ingredients:

• Salmon Filets (2)
• Lemon (1)
• Lime (1)
• Garlic (1 tablespoon)
• Orange juice (1 tablespoon)
• Brown sugar (1 teaspoon)
• Rosemary (1 teaspoon)
• Cilantro (1 bunch, chopped)
• Raw Ginger (1 tablespoon, chopped)

Instructions:

Take a skillet and fill it with the olive oil on low to medium heat. Wait until warm. Place the salmon in the skillet. Season it with lemon, garlic, orange juice, brown sugar, rosemary, and ginger. Flip the salmon and repeat the same steps. Let it sit and sizzle in the pan.

Rinse and follow the instructions on the packaging for quinoa.

After 10 minutes, the salmon will have turned a golden brown. Flip it and brown the other side. Salmon doesn’t take long to cook. Keep an eye on your pan. When finished, squeeze your lime and lemon over the salmon to taste.

04) Chicken Orzo Soup With Avocado

Soup is a simple meal to make and easily allows you to add a variety of key nutrients from your heart healthy diet.

Ingredients:

• Boneless Chicken Breasts (4, cut into strips)
• Medium Carrot (1)
• Oregano (1/4 teaspoon)
• Black Pepper (1 teaspoon)
• Salt (1/8 teaspoon)
• Olive Oil (1 cup)
• Yellow Onion (1, chopped)
• Celery (2 sticks, chopped)
• Garlic Clove (1, minced)
• Chicken Broth (3 cups)
• Zucchini (1, chopped)
• Lemons (2)
• Cilantro (1 bunch)

Instructions:

Pour the cup of olive oil into a large soup pot and let it warm up on medium heat. Slice the chicken. Add it into the pot along with the cilantro, onion, garlic, and tomato. Let it sizzle for 5 minutes.

Wait until the chicken has turned a thin layer of white. Then fill the pot with the chicken broth. Turn the heat up medium – high. Add the celery, carrots, oregano, black pepper, zucchini, and squeeze the lemons into the pot. Let the soup boil until the vegetables have turned soft.

When finished, serve with a half cut avocado. Yum!

05) Turkey Avocado Burger With A Baked Sweet Potato

I know what you’re thinking, you hear the word burger and you think how could that be a heart healthy recipe? If you have the choice between a turkey and a beef burger, always pick turkey. Turkey isn’t as heavy as beef in saturated fats. 

Unsweetened greek yogurt is a healthier alternative to sour cream for your baked potato. Yogurt contains probiotics, that can help reduce high blood pressure.

Ingredients:

• Ground Turkey (1 pound)
• Avocado (1)
• Cup Olive (1 cup)
• Onion (1 sliced)
• Lettuce (chopped)
• Tomato (1 sliced)
• Dijon Mustard and or Ketchup
• Cayenne Powder (pinch)
• Black Pepper (pinch)
• Salt (pinch)
• Wheat Buns

Instructions:

Take a small skillet and pour some olive oil in the pan, turn the oven on to medium heat. Round the meat in your hands into patty shapes. Put the patties in the skillet. Sprinkle the cayenne, black pepper, and salt to taste. Once the meat has been cooked to your preference on one side, flip, and season again.

Cut up the onion, tomato, and lettuce and lay on the bun. Try to avoid mayonnaise on your burger, it’s full of fat and calories. Low sodium ketchup and mustard are healthier alternatives. And I always like to add a side of avocado as my splurge. You can serve your avocado on the side or even spread it on the bun. Avocados are full of good fats and are naturally cholesterol and sodium-free. Avocados contain both monounsaturated and polyunsaturated fats and have been associated with improved blood lipids.

Any Suggestions? 

Avoiding sodium, cholesterol, and trans fat in your diet, can help to exponentially decrease your chances of heart disease. Do you have any suggestions or favorite heart healthy recipes? Please share in the comments below!