17 Heart-Healthy Meal Ideas

You know that what you eat affects your heart health. You also know that some foods, like fish, beans, and nuts, are proven fighters of heart disease. But how do you incorporate heart-healthy eating in your day-to-day meals? These 17 breakfast, lunch, and dinner recipes will have you eating better in a heartbeat.

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Apple Oatmeal With Flax

The soluble fibre in oatmeal and apples helps lower cholesterol, and flax is a heart superfood: in addition to lowering cholesterol, it also keeps your heart pumping normally and prevents blood clots.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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8 Heart-Healthy Breakfasts

These eight energy-packed breakfast ideas are just what you need to get a good-for-you start to the day.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Salmon Sandwiches With Pickled Ginger and Wasabi

These spicy whole-grain sandwiches make a tasty lunch, and the fatty acids in fish prevent heart disease and irregular heartbeats.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Mixed-Brown-Rice Pilaf With Nuts and Dried Fruit

Walnuts have more omega-3 fatty acids than any other nut, and the monounsaturated fat in almonds cuts bad cholesterol while boosting good cholesterol. This recipe has both—and it makes great leftovers for lunch.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Asian Noodle Hot Pot

The soy in this recipe is a great low-fat source of protein and fibre, while garlic lowers cholesterol and blood pressure, and ginger reduces inflammation.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Spiced Carrot and Chickpea Fritters

Here’s a burger that’s actually good for you. Carrots are rich in beta-carotene, an antioxidant that protects your arteries, and high-protein chickpeas are full of soluble fibre.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Southwest Black Bean and Avocado Salad

Avocados are packed with omega-3 fatty acids, while beans of all kinds lower your risk of coronary heart disease and make a heart-healthy protein alternative to fatty meats.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Celery and Apple Stuffed Flounder Fillets

This one’s a heaven-sent heart-saver. Not only does it include fish and apples, it’s flavoured with a generous serving of orange juice, which may help prevent inflammation.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Spinach Salad With Cherry Tomatoes, Avocado and Walnuts

We already know that avocado and walnuts are good for your heart, but a diet generally rich in vegetables—like spinach and tomatoes—also keeps your heart healthy.

                 

                 

                 

                 

                 

                 

                 

                 

                 

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Whole Wheat Flaxseed Bread

The vitamins and phyto-chemicals in whole grain protect your heart, but many commercial "whole wheat" breads actually only contain a small portion of whole grain. Why not bake your own instead?

                 

                 

                 

                 

                 

                 

                 

                 

                 

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