10 Heart-Healthy Recipes That Are Anything but Boring

Plain oatmeal. Boiled chicken. Skimpy salads. If heart-healthy recipes are a priority, you may fear that foods like these are all that’s allowed on your plate. But we’re here with some good news: You can say goodbye to boring meals and bland snacks, because eating for heart health can actually be pretty damn tasty. 

“The focus shouldn’t be on the negative—what not to eat—but rather on the positive, or what we can add to our life,” Emily Weeks, RDN, LD, author of The Everything Easy Anti-Inflammatory Cookbook, tells SELF.

Things to focus on adding to your plate? Foods that are rich in omega-3s, fiber, and vitamins—particularly A, C, and E, says Weeks. Omega-3s (fatty acids found in foods like fish, walnuts, and sunflower seeds) may have anti-inflammatory effects. This is helpful, especially for our arteries, since inflammation may trigger the development of plaque, which can cause a heart attack or stroke. Omega-3s may help reduce or stabilize this buildup, potentially leading to healthier arteries. 

Fiber (found in whole grains, beans, fruits, and vegetables) can help control blood sugar by preventing spikes after meals, Weeks says. That’s important, because over time, high blood sugar can hurt the blood vessels and nerves around your heart, according to the Centers for Disease Control and Prevention (CDC). Additionally, research suggests vitamins A, C, and E may have anti-inflammatory properties as well.

As long as you’re consuming plenty of things within these three nutrient groups, even foods people may think they’d need to avoid altogether for heart health—like those with high amounts of saturated fat or sodium—can still be enjoyed in moderation, Weeks says.

So what are the best ways to put all of this into play? Since finding tasty heart-healthy recipes that don’t focus on restriction can feel easier said than done, Weeks has created 10 easy meal ideas including breakfasts, lunches, dinners, and snacks, so all you have to do is get cooking. Packed with all kinds of craveable flavors, from creamy and zesty to sweet and spiced, they prove eating for heart health can actually introduce you to some fun, tasty, and exciting new meals. Read on for some must-tries.

Snacks

Roasted Chickpeas

These chickpeas are easy to make in advance for all your weekly snacking needs, plus Weeks says they do quite a bit for heart health. “The fiber content of [legumes] helps to reduce blood pressure and cholesterol,” she says. Plus, they contain magnesium, which helps regulate heart rhythm. Bonus: These crispy chickpeas also make a great addition to other meals, whether you’re using them as a replacement for traditional croutons in salad or as a way to add extra texture to a creamy soup. Get the recipe here.

Berry-Almond Toast with Cinnamon Goat Cheese

This creamy, fruity spiced toast is pretty much as posh as a snack can get. Thanks to its fiber content—due in part to the berries, almonds, and whole wheat bread—it can also help your heart. Not to mention, along with being an ideal snack, this sweet treat could easily be a speedy breakfast. Get the recipe here.

Breakfasts

Mediterranean Tofu Scramble

This tasty tofu scramble is totally plant-based, but still as filling a breakfast gets thanks to protein- and fiber-rich ingredients like tofu, zucchini, and bell pepper. Plus, nutritional yeast adds a cheesy flavor without any actual dairy—perfect for anyone avoiding lactose. Get the recipe here.

Savory Oatmeal with Sun-Dried Tomatoes and Mushrooms

If you don’t already know about savory oatmeal, prepare to fall in love with this oat-based recipe. And nope, making oatmeal savory as opposed to sweet doesn’t require any different cooking techniques, just a change-up in ingredients at your disposal: Parmesan and cottage cheese, plus veggies like sun-dried tomatoes, mushrooms, and avocado. Oats, the star of this dish, are notoriously good at regulating cholesterol levels, and bring with them other potential health benefits, such as a reduced risk of cardiovascular disease and type 2 diabetes. Get the recipe here.

Lunches

Roasted Poblano and Black Bean BBQ Pita Pizza

It can be difficult to set aside time to make a satisfying lunch in the middle of the day, whether you’re working from home or in an office. This recipe takes that into account and provides a tasty meal that can fit into the tightest of time constraints. If you’re prepping this ahead of a busy day, roast the peppers in advance so all you have to do is assemble your meal when lunchtime rolls around. The instructions recommend baking these pita pizzas for the best results, but you can also prepare them ahead of time cold, then simply microwave them for an equally delicious, office-friendly lunch. Get the recipe here.

Make-Ahead Lentil and Walnut Chili 

This make-ahead vegetarian chili tastes great when you initially cook it, and even better after a night in the fridge once the flavors have had plenty of time to meld. It’s filled with ingredients rich in fiber and omega-3 fatty acids (like walnuts and lentils), plus plenty of dynamic flavors from ingredients like maple syrup, cumin, and chili powder. Save yourself even more time by doubling the recipe and freezing the extra leftovers in airtight containers for quick and easy lunches for weeks to come. Get the recipe here.

Chopped Greek Salad with Pistachios and Goat Cheese

This Greek salad recipe has all the ingredients you’d expect—including cucumbers, tomatoes, and feta cheese—plus a few flavorful and heart-healthy extras like pistachios and artichoke hearts. Make the salad filling and dressing separately in advance, and put them together just before you’re ready to eat. This will keep your salad from getting soggy before you dig in. Get the recipe here.

Dinners

Red Lentil Dal with Veggies

“Dal is a traditional Indian dish made with lentils or split peas that is cooked with spices such as turmeric, which gives it that yellow glow,” Weeks says. You can use almost any kind of lentil—from brown to green—to make the dish, but this recipe opts for red lentils because they’re quick-cooking, making them ideal for busy weeknights. Get the recipe here.

Garlic-Turmeric Steelhead Trout With Roasted Asparagus 

Weeks prefers steelhead trout for this recipe because it’s slightly richer in omega-3 fatty acids than other types of trout (like rainbow). If steelhead trout is unavailable, you can sub in another variety of trout, or opt for salmon, which is also a great source of omega-3s. Get the recipe here.

Creamy Vegetable Lasagna Skillet 

This cheesy noodle-skillet has well over the USDA daily recommendation of two cups of vegetables thanks to an abundance of carrots, yellow squash, bell pepper, and baby spinach. Feel free to swap the mozzarella and half-and-half for your favorite dairy-free alternatives if you’re avoiding lactose. The dish will taste great either way! Get the recipe here.