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They often contain lean sources of protein, vegetables, whole grains, and unsaturated fats. Eating these foods can play a key role in lowering a person’s risk of cardiovascular disease. It can also keep existing conditions under control, such as high blood pressure. It is also important for people to avoid excessive salt, added sugars, alcohol, and tobacco. Read on for heart-healthy breakfast, lunch, and dinner recipes. Heart-healthy breakfast recipe Share on PinterestGiulia Fiori Photography/Getty ImagesFor a heart-healthy breakfast, try these spinach muffins from the United Kingdom charity, British Heart Foundation. Spinach muffins Servings: 6 Ingredients5 1/2 oz (150 g) of self-raising white flour1/4 tsp baking powder1 1/2 oz (40 g) sunflower spreadpinch of dried red chili flakes1 3/4 oz (50 g) baby spinach leaves, shredded2 oz (55 g) half-fat mature Cheddar cheese, finely gratedfreshly ground black pepper, to taste1 egg, beaten4 fl oz (125 ml) of 2% fat milk Steps to preparePreheat the oven to 374°F (190°C), or for fan ovens, 338°F (170°C). Line six cups of a muffin tin with paper muffin cases. Set aside. Sift the flour and baking powder into a bowl. Lightly rub in sunflower spread until mixture resembles fine breadcrumbs.Stir in chili flakes, spinach, cheese, and black pepper. Add egg and milk. Stir gently to mix well. The mixture should look fairly lumpy. Over-mixing makes heavy muffins.Divide the mixture evenly between the six muffin cups. Bake for 25–30 minutes or until risen, golden brown, and firm to the touch. Transfer to a wire rack. Serve warm or cold. If serving warm, allow the muffins to cool for 20–30 minutes beforehand. Heart-healthy chicken recipe Lean poultry recipes can form part of a heart-healthy menu. Try this chicken dish from the American Heart Association (AHA). Note that this recipe requires a pressure cooker. Chicken shawarma Servings: 4 Ingredients2 tsp olive oil1 small onion, chopped1 lb (453 g) of skinless chicken breasts1/2 cup fat-free, low sodium chicken broth4 medium garlic cloves, minced1 tsp ground cumin1 tsp paprika1/2 tsp ground turmeric1/2 tsp freshly cracked pepper1/4 tsp salt2 cups torn romaine lettuce1 medium tomato, sliced1 medium tomato, chopped1/2 medium unpeeled cucumber, sliced1/2 medium unpeeled cucumber, chopped2 tbsp crumbled low fat feta cheese2 tbsp minced fresh Italian (flat-leaf) parsley Steps to prepareRemove all visible fat from the chicken and cut it into strips.Heat the oil in the pressure cooker using the sauté setting. Cook the onion for 3 minutes, or until soft, stirring frequently.Add the chicken. Cook the chicken for 4–6 minutes, or until lightly browned. Stir frequently to prevent it from sticking. Turn off the pressure cooker.Stir in the broth, garlic, cumin, paprika, turmeric, pepper, and salt. Secure the lid.Cook on high pressure for 4 minutes. Quickly release the pressure.Arrange the lettuce, sliced tomato, and sliced cucumber on a platter and place the chicken on top. Add the remaining chopped cucumber and tomato as a topping, along with the feta cheese and parsley. Heart-healthy fish recipe Fish provides another heart-healthy source of protein. This recipe from the Heart and Stroke Foundation of Canada also helps to boost vegetable intake. Cod fish with potatoes fennel and carrots Servings: 4 Ingredients2 tbsp (25 ml) canola oil1 medium onion, thinly sliced2 cloves garlic, minced1 small fennel bulb, trimmed and cut into thin slices, reserving a few strands of the fine leafy part4 small potatoes, thinly sliced2 large carrots, peeled and shaved into large pieces3/4 cup (175 ml) low sodium chicken broth2 tbsp (25 ml) tomato paste3 wide strips orange peel, white pith removed4 cod fish filets, 4 oz (125 g) each Steps to prepareIn a large nonstick pan, heat the canola oil over medium-high heat. Add the onion and garlic and sauté until the onion is soft. This should take 6–7 minutes.Add the fennel and continue to cook until it is tender and crisp, which should take 4–5 minutes. Add the potatoes and carrots.Whisk together the chicken broth and tomato paste in a mixing bowl. Add to pan along with the orange peel. Cover the pan with a lid and simmer for 10 minutes.Remove the lid from the pan and place the cod fillets on top of the vegetables. Cover again and cook for 10 minutes longer, or until the fish is done.Use a spoon to serve the vegetables, placing one fillet of cod on top of each dish. Garnish with fennel fronds. Heart-healthy vegetarian recipe Vegetables are incredibly versatile ingredients. Try this Moroccan dish from the AHA. Moroccan lentil stew with butternut squash Servings: 8 Ingredients1 tsp canola oil or corn oil1 medium onion (yellow preferred), diced2 medium garlic cloves or 1 tsp jarred minced garlic — optional1 1/2 tsp ground cumin1 1/2 tsp ground coriander1 tsp ground cinnamon1/2 tsp salt1/4 tsp pepper2 lb (907 g) of peeled butternut squash, chopped into 1 in (2.5 cm) cubes, or 20 oz of frozen butternut squash cubes5 cups of low sodium vegetable broth28 oz can of no-salt-added diced tomatoes15 oz can of no-salt-added lentils, or 3/4 cup dried lentils, rinsed and drained3/4 cup chopped fresh cilantro1 tsp grated lemon zest Steps to prepareIn a large pot or Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom of the pot. Add the onions and cook for 3 minutes, or until soft, while stirring frequently.Stir in the garlic, cumin, coriander, cinnamon, salt, and pepper. Cook for 1 minute, or until the garlic and spices are fragrant. Stir in the butternut squash, broth, tomatoes, and lentils. Bring to a boil. Reduce the heat to low. Cover the pot with a lid and simmer for 40 minutes, or until the lentils are tender. Sprinkle with the cilantro and lemon zest to serve. Heart-healthy low sodium recipe Following a low sodium diet does not need to mean flavorless meals. Try this recipe from the AHA’s Low-Salt Cookbook. Chicken with ginger and snow peas Servings: 5 Ingredients1 tbsp cornstarch1/2 cup (118 ml) fat-free, low sodium chicken brothan additional 1–2 tbsp of fat-free, low sodium chicken broth1 tbsp soy sauce — use the lowest sodium available1 tsp pepper2 tsp canola or corn oil1 1/4 lb (566 g) chicken breast tenders with visible fat discarded6 oz trimmed snow peas2 medium garlic cloves, minced1/2 tsp minced, peeled ginger root Steps to preparePut the cornstarch in a small bowl. Add 1/2 cup of chicken broth, the soy sauce, and pepper. Whisk to dissolve the cornstarch and then set aside.In a large, heavy skillet, heat the oil over high heat, swirling to coat the bottom. Cook the chicken for 4 minutes while stirring frequently.Stir in the snow peas, garlic, and ginger root. Cook for 3 minutes, stirring constantly.Add the broth mixture. Cook for 2–3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, while stirring constantly. If the mixture begins to burn, remove from the heat for a moment or stir in the additional broth. Summary The food a person eats can play a key role in lowering their risk of cardiovascular disease. It can also help control existing conditions, such as high blood pressure. Heart-healthy recipes can make it easier for a person to eat foods that support heart health. Other factors, such as stopping smoking, regular exercise, and maintaining a moderate weight, are also important. Visit Medical News Today’s cardiovascular hub for more advice on heart health. Last medically reviewed on August 19, 2022Heart DiseaseHypertensionCardiovascular / CardiologyNutrition / Diet 6 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Chicken shawarma. (2018).https://recipes.heart.org/en/recipes/chicken-shawarmaChicken with ginger and snow peas - Delicious decisions. (2011).https://www.heart.org/en/recipes/chicken-with-ginger-and-snow-peas---delicious-decisionsCod fish with potatoes, fennel and carrots. (n.d.).https://www.heartandstroke.ca/healthy-living/recipes/fish-and-seafood/cod-fish-with-potatoes-fennel-and-carrotsMoroccan lentil stew with butternut squash. (n.d.).https://recipes.heart.org/en/recipes/moroccan-lentil-stew-with-butternut-squashSpinach muffins. (n.d.).https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/recipe-finder/spinach-muffinsThe American Heart Association diet and lifestyle recommendations. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendationsFEEDBACK:Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Lauren Hellicar on August 19, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? 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