Recipes for a Heart-Healthy Lifestyle
A heart-healthy lifestyle starts with healthy food choices. Eating a variety of foods rich in nutrients like potassium, calcium, magnesium, fiber, and protein and lower in sodium and saturated fat can help keep your blood pressure low and protect against heart disease and stroke.
Eating heart-healthy doesn’t have to be boring or bland. In fact, it can be easy and delicious! Spring is the perfect season to load up on more fruits and vegetables. Keep your meals fresh and flavorful with these inspired, heart-healthy dishes for every occasion. Recipes with an asterisk are low sodium, which means they have 140 mg of sodium or less per serving.
Try these affordable, delicious recipes and helpful healthy eating resources from our partners at the U.S. Department of Agriculture (USDA); the National Heart, Lung, and Blood Institute (NHLBI); and the American Heart Association (AHA).
Healthy Eating Resources
- Healthy Eating on a Budgetexternal icon (USDA)
- Healthy Eating on a Budget Cookbook: 2-Week Sample Menus pdf icon[PDF – 1.7M]external icon (USDA)
- MyPlate Seasonal Resourcesexternal icon (USDA)
- MyPlate Print Materialsexternal icon (USDA)
- What’s Cooking? USDA Mixing Bowlexternal icon
- Delicious Heart Healthy Eatingexternal icon (NHLBI)
- Healthy For Good Recipesexternal icon (AHA)
Appetizers and Sides
- Avocado and Shrimp Spring Rollexternal icon*
- Brazilian Riceexternal icon
- Quinoa-Stuffed Tomatoesexternal icon*
- Sweet & Spicy Mustard Dip with Veggie Dippersexternal icon
- Beef Kabobs with Avocado Tzatziki Sauceexternal icon
- Black Bean Quesadillasexternal icon
- Greek Pork Chopsexternal icon
- Hawaiian Huli Huli Chickenexternal icon
- Teriyaki Salmon with Cauliflower Riceexternal icon
Soups and Salads
- Grilled Romaine Lettuce With Caesar Dressingexternal icon
- Minestrone Soupexternal icon
- Rainbow Fruit Saladexternal icon*
- Strawberry Jicama Cucumber Saladexternal icon*
- Vegetable Turkey Soupexternal icon
- Angel Food Pastry with Fresh Berries and Whipped Creamexternal icon
- Classic Honey Flanexternal icon*
- Pineapple Upside-Down Cakeexternal icon
*Recipe has 140 mg of sodium or less per serving.
Make a Meal Plan
The Dietary Approaches to Stop Hypertension (DASH) eating plan includes foods that are low in sodium, which can increase blood pressure, and high in potassium, magnesium, and calcium, which help lower blood pressure. Find sample meal plans at these links:
- In Brief: Your Guide to Lowering Your Blood Pressure With DASH pdf icon[PDF – 476K]external icon (National Heart, Lung, and Blood Institute)—Meals range from 1,500 mg to 2,300 mg of sodium. Some meals include recipes.
- Sample menus for the DASH dietexternal icon (Mayo Clinic)—Find three days of DASH meals low in sodium and rich in potassium and other nutrients that can help lower blood pressure.