The abundance of fresh ingredients in the summer makes eating for heart health easy and delicious. From vibrant salads to flavorful grilled dishes, there are so many ways to get the nutrients you need in dishes that are loaded with color and flavor. Here are some fuss-free, crowd-pleasing, heart healthy dishes that will help keep your ticker in top shape, while also letting you savor the best flavors of the season.
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You asked: What is the healthiest thing you can eat for your heart?
The answer is that there isn’t one thing. But here are some recommended foods for heart health:
- Vegetables and fruit: There are so many choices in the summer, including cucumbers, eggplant, bell peppers, tomatoes, zucchini, berries, melons, peaches, and cherries
- Proteins: Seafood, poultry, lean meats, eggs, tofu, and beans
- Whole grains: Quinoa, oats, ancient grains like farro and spelt
- Healthy fats: Nuts and seeds, olive oil
Enjoy these recipes, which make the most of the ingredients listed above.
1. Grilled Salmon with Avocado Salsa
Courtesy of The Cookie Rookie
It’s no secret that salmon is a fantastic source of heart-healthy omega-3 fatty acids, as well as satiating protein. In this recipe, you pair it with fiber-rich avocado, so you get a double dose of healthy fats, along with plenty of vitamins and antioxidants. It’s a light yet satisfying meal, perfect for a summer evening.
Try this recipe from The Cookie Rookie.
2. Chickpea Quinoa Salad with Marinated Tomatoes
Courtesy of Plant-Based RD
Marinating the tomatoes in a dressing made with garlic, parsley, balsamic, and olive oil gives them tons of flavor, so they really pop in this healthy salad. Chickpeas and quinoa both provide protein and fiber, and artichoke hearts, corn, and cucumbers lend plenty of seasonal freshness. You’ll make this salad all summer, for easy dinners, cookouts, and more.
Try this recipe from Plant-Based RD.
3. Grilled Veggie Kabobs with Tofu
Courtesy of Heartbeet Kitchen
Firing up the grill and throwing on some kabobs is such a fun and hassle-free way to eat in the summer. These skewers include bell peppers, zucchini, and mushrooms, plus extra-firm tofu for satisfying protein. A flavorful seasoning mix with smoked paprika, cumin, and garlic makes these kabobs really sing.
Try this recipe from Heartbeet Kitchen.
4. Cold Cucumber Soup
Courtesy of Love & Lemons
This cold cucumber soup is refreshing and hydrating, perfect for hot summer days. Staying hydrated is important for heart health, as it makes it easier for the heart to pump blood throughout the body. Serve this cool, bright, herby soup with a salad or alongside grilled meat or fish.
Try this recipe from Love & Lemons.
Related: The 11 Best Foods to Lower Heart Disease Risk
5. Lemon Herb Grilled Chicken
Courtesy of The Whole Cook
Not only is this grilled chicken delicious on its own, it also makes a great base for salads, tacos, grain bowls, and more, so make extras for meal prep. The herbs the recipe calls for are likely ones you have in your pantry already, so you can have this hassle-free dish on the table in no time.
Try this recipe from The Whole Cook.
6. Mango Black Bean Salad
Courtesy of Healthy Fitness Meals
We love a good black bean and corn salad in the summer — and this one is a favorite thanks to the addition of juicy mango. With lime juice, chili powder, cilantro, and jalapeno, it’s a great balance of sweet, savory, tangy, and a little spicy. This salad is a delicious and easy way to include heart-healthy beans in your diet.
Try this recipe from Healthy Fitness Meals.
7. Baked Blackened Cod
Courtesy of South Your Mouth
For another source of healthy lean protein and omega 3 fats, turn to cod. Make your own blackening seasoning or pick one up from the supermarket — but if you buy one, be mindful of the sodium content. In just 5 minutes of prep and 15 minutes total, you can have this tasty seafood dish on the table.
Try this recipe from South Your Mouth.
8. Grilled Portobello Mushrooms
Courtesy of Well Plated
Whether you use them as a substitute for meat or put one on top of your lean burger, portobello mushrooms are a good source of fiber and B vitamins. Ten minutes in a simple marinade before grilling gives these shrooms extra flavor, too.
Try this recipe from Well Plated.
9. Baked Red Snapper
Courtesy of Fed & Fit
If you’re looking to expand your seafood repertoire, red snapper is a great choice. It’s mild and slightly sweet, with firm flesh and an almost nutty taste. In this recipe, you just season it with a few simple ingredients and bake. A green salad on the side is all you need for a light, unfussy, heart-healthy summer meal.
Try this recipe from Fed & Fit.
10. Almond Butter Peach Blueberry Oatmeal Cups
Courtesy of Ambitious Kitchen
Here’s a heart-healthy dish for meal prep that works as a grab-and-go breakfast or snack. With fruit, nuts, and oats, it incorporates several of the recommended foods for heart health. Use a different combo of fruit or change up the nut butter, if you like.
Try this recipe from Ambitious Kitchen.
Read next: The Best Heart Healthy Frozen Dinners, Says Dietitian
The post 10 Heart Healthy Dishes to Make All Summer appeared first on Clean Plates.