Reducing your consumption of saturated fats, which are often found in processed meats, is one of best ways to keep your heart healthy. Even maintaining distance from high-sodium food items is a step away from heart disease. Be it potassium, fiber or omega-3 fatty acids, there are nutrients that must find a spot in your diet if you want to protect your heart. That means your meals should consist of ingredients like fish, whole grains, fruits, vegetables, nuts, and seeds. While protecting your heart, these foods can also help in weight loss. If you are not sure how to make the most of these ingredients, go through these simple heart-healthy recipes for weight loss.

Nutrients for your heart and weight management

Here are some of the nutrients needed to keep your heart strong and reduce weight:

1. Omega-3 fatty acids

Fatty fish such as salmon, sardines, mackerel, and seeds like flaxseeds, sunflower seeds, and chia seeds are good sources of omega-3 fatty acids, says dietitian Ramya B. A link was found between boiled or baked fish consumption and lower incidence of heart failure, as per a 2014 study published in the Tanaffos journal. Omega-3 fatty acid can reduce inflammation, lower blood pressure, and improve overall heart function.

Eat healthy to keep heart problems away. Image courtesy: Adobe Stock

2. Fiber

During an analysis published in the Journal of Chiropractic Medicine in 2017, fiber was found to be beneficial for the prevention of cardiovascular disease. Whole grains, vegetables, fruits, legumes, nuts, and seeds are all rich in fiber, and can help lower cholesterol levels, regulate blood sugar, improve digestion, promote satiety, and assist in weight management.

3. Potassium

Consuming potassium can lower the risk of cardiovascular diseases, such as high blood pressure, and stroke, as per the US National Institutes of Health. Bananas, oranges, sweet potatoes, spinach, avocados, papaya and beans are some of the sources of potassium. It helps regulate blood pressure by counteracting the effects of sodium, and supports proper heart and muscle function, says Ramya.

4. Magnesium

Nuts, seeds, whole grains, leafy green vegetables, and legumes consist of magnesium, which can support heart rhythm, relax blood vessels, reduce blood pressure, and contribute to overall cardiovascular health.

5. Monounsaturated and polyunsaturated fats

Olive oil, avocados, nuts, seeds, and fatty fish have healthy fats. They can lower LDL or bad cholesterol, reduce inflammation while lowering the risk of heart disease, says the expert.

Since these foods don't have unhealthy fats, they can help with weight loss too. A link was found between consuming vegetables and a reduced risk of weight gain and obesity during a research published in the Nutrients journal in 2018.

Heart-healthy recipes for weight loss

Here are some ways to use these ingredients for heart health -

1. Quinoa and kale salad

Ingredients

• 1 cup quinoa (cooked)
• 2 cups of kale (chopped)
• 1/2 cup cherry tomatoes (halved)
• 1/4 cup red onion (diced)
• 1/4 cup feta cheese (crumbled)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Method

• In a large bowl, combine cooked quinoa, kale, cherry tomatoes, red onion, and feta cheese.
• In a bowl, add olive oil, lemon juice, salt and pepper then mix them well.
• Add the mixture on top of the salad and combine them well.
• Serve chilled.

2. Avocado toast with cherry tomatoes

Ingredients

• 1 slice of whole grain bread (toasted)
• 1/2 avocado (mashed)
• 1/4 cup cherry tomatoes (halved)
• 1 tablespoon hemp seeds
• Salt and pepper to taste

Method

• Spread mashed avocado on toasted bread.
• Top with cherry tomatoes and hemp seeds.

  Season with salt and pepper then serve.

3. Baked salmon with asparagus

Ingredients

• 4 salmon fillets
• 1 bunch of asparagus (trimmed)
• 2 tablespoons olive oil
• 1 lemon (sliced)
• 2 garlic cloves (minced)
• Salt and pepper to taste

Method

• Preheat oven to 400 degree Fahrenheit.
• Arrange salmon fillets and asparagus on a baking sheet.
• Drizzle 2 tablespoons of olive oil and add minced garlic with required amount of salt and pepper.
• Top salmon with lemon slices.
• Bake for 20 to 25 minutes, or until salmon is cooked through then serve hot.

Try this salmon dish for your heart. Image courtesy: Freepik

4. Spinach and chickpea stew

Ingredients

• 1 tablespoon olive oil
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 cup of chickpeas (cooked)
• 2 cups spinach (chopped)
• 2 diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Method

• In a hot pan, add oil, and allow it to heat on medium flame.
• Add onion and garlic, sauté them well until cooked well.
• Stir in chickpeas, spinach, diced tomatoes, cumin, and paprika.
• Season with salt and pepper, and let it simmer for 15 to 20 minutes then serve hot.

5. Berry oatmeal smoothie

Ingredients

• 1/2 cup rolled oats
• 1 cup mixed berries
• 1 banana
• 1 cup unsweetened almond milk
• 1 tablespoon of chia seeds (soaked)

Method

• Combine oats, berries, banana, almond milk, and chia seeds in a blender.
• Blend until smooth then serve.

6. Lentil and vegetable soup

Ingredients

• 1 tablespoon olive oil
• 1 onion (chopped)
• 2 carrots (chopped)
• 2 celery stalks (chopped)
• 1 cup lentils (rinsed)
• 4 cups vegetable broth
• 2 diced tomatoes
• 1 teaspoon thyme
• 1 bay leaf
• Salt and pepper to taste

Method

• In a hot pan, put olive oil, and let it heat in medium flame.
• Add onion, carrots, and celery, and sauté until they get soft.
• Stir in lentils, vegetable broth, diced tomatoes, thyme, bay leaf, salt, and pepper.
• Bring it to a boil then reduce heat and let it simmer for 30 to 40 minutes.
• Remove bay leaf before serving.

7. Mediterranean chickpea salad

Ingredients

• 1 cup of chickpeas (cooked)
• 1 cucumber (chopped)
• 1/2 red bell pepper (chopped)
• 1/4 red onion (chopped)
• 1/4 cup olives
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Method

• Combine chickpeas, bell pepper, cucumber, red onion, and olives in a big bowl.
• In a separate bowl, whisk together oil, red wine vinegar, and oregano with salt, and pepper.
• Add the mixture over the salad and combine them well.

8. Grilled vegetables and quinoa salad

Ingredients

• 1 cup quinoa (cooked)
• 1 zucchini (sliced)
• 1 red bell pepper (sliced)
• 1 red onion (sliced)
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

Method

• Preheat a pan for a few minutes in medium flame.
• Toss zucchini, bell pepper, and onion with olive oil, salt, and pepper.
• Grill all the vegetables until they become tender and a little bit charred.
• In a large bowl, combine quinoa and grilled vegetables.
• Add 2 tablespoons of balsamic vinegar and mix them well.

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