February is American Heart Month, a time dedicated to raising awareness about heart disease, the leading cause of death in the United States. This month is a perfect opportunity to commit to heart-healthy habits and explore how dietary changes can significantly impact cardiovascular health. By incorporating nutrient-dense ingredients and recipes into your meals, you can take proactive steps toward a healthier heart. 

During American Heart Month, the American Heart Association and other organizations work to reinforce the importance of heart health, the need for more research and efforts to ensure that millions of people live longer and healthier. 

In most cases, heart disease is preventable when people adopt a healthy lifestyle, which includes not smoking, maintaining a healthy weight, controlling blood sugar and cholesterol, treating high blood pressure, getting at least 150 minutes of moderate-intensity physical activity a week and getting regular checkups. You (and your heart) deserve it. 

Understanding Heart Disease and Diet 

Heart disease encompasses a range of conditions that affect the heart, including coronary artery disease, heart attacks, and heart failure. Many risk factors contribute to heart disease, including high blood pressure, high cholesterol, and diabetes. Fortunately, adopting a heart-healthy diet can help manage these risk factors and improve overall heart health. By building a solid understanding of heart-healthy foods, we can make better choices when it comes to our diet and nutrition.  

Key Ingredients for Heart Health 

• Whole Grains: Whole grains like oats, brown rice, and quinoa are rich in fiber, which helps lower cholesterol levels and improve heart health. 

• Fruits and Vegetables: These are packed with vitamins, minerals, and antioxidants that help reduce inflammation and oxidative stress. 

• Lean Proteins: Fish, especially fatty fish like salmon and trout, are high in omega-3 fatty acids, which support heart health by reducing triglycerides and inflammation. 

• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and protein. 

• Legumes: Beans, lentils, and chickpeas provide fiber and protein without saturated fats. 

• Healthy Fats: Olive oil, avocados, and nuts offer unsaturated fats that support heart health.

• Spices and Herbs: Garlic, turmeric, and ginger have anti-inflammatory properties that can benefit heart health. 

Heart-Healthy Recipes 

Here are some delicious recipes that incorporate heart-healthy ingredients, perfect for celebrating American Heart Month all year round. 

Avocado Toast 

One of Great River Health’s Dietary Student Linsey Ford’s favorite heart-healthy recipes is avocado toast. "It's easy, fast, and a great way to get healthy fats and fiber that support heart health," she said. "There are a few foundational elements, but the best thing about this recipe is that it leaves plenty of room for mixing and matching ingredients depending on your dietary needs and taste preferences.” 

Ingredients

• 1-2 slices of whole grain bread 

• 1 avocado  

• Toppings of your preference 

Instructions

1. Toast your bread 
2. Mash avocado on top 
3. Add your favorite heart-healthy toppings and enjoy! 

Nutritional Benefits

Avocados are full of dietary fiber and unsaturated fats. Plus, whole grain toast is a good source of dietary fiber that pairs perfectly with avocado and can be combined with many other heart-healthy ingredients. 

Salmon with Lemon and Dill 

Ingredients

• 4 salmon fillets 

• 2 tbsp olive oil 

• 1 lemon, sliced 

• 2 tbsp fresh dill, chopped 

• Salt and pepper to taste 

Instructions

1. Preheat oven to 375°F (190°C). 
2. Place salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil. 
3. Top with lemon slices, dill, salt, and pepper. 
4. Bake for 15-20 minutes, until salmon is cooked through and flakes easily with a fork. 

Nutritional Benefits

Salmon is rich in omega-3 fatty acids, which are essential for reducing inflammation and lowering triglyceride levels. 

Quinoa and Black Bean Salad 

Ingredients

• 1 cup quinoa 

• 2 cups water 

• 1 can black beans, drained and rinsed 

• 1 cup corn kernels 

• 1 bell pepper, diced 

• 1/4 cup red onion, chopped 

• 1/4 cup fresh cilantro, chopped 

• Juice of 2 limes 

• 2 tbsp olive oil 

• Salt and pepper to taste 

Instructions

1. Rinse quinoa under cold water. In a medium pot, bring water to a boil. Add quinoa, reduce heat, and simmer for 15 minutes. 
2. Fluff quinoa with a fork and let it cool. 
3. In a large bowl, combine cooked quinoa, black beans, corn, bell pepper, red onion, and cilantro. 
4. Whisk together lime juice, olive oil, salt, and pepper. Toss with salad. 

Nutritional Benefits

Quinoa and black beans provide protein and fiber, while the vegetables add vitamins and antioxidants. 

Spinach and Chickpea Stew 

Ingredients

• 1 tbsp olive oil 

• 1 onion, chopped 

• 2 cloves garlic, minced 

• 1 can diced tomatoes 

• 1 can chickpeas, drained and rinsed 

• 4 cups fresh spinach 

• 1 tsp cumin 

• 1 tsp paprika 

• Salt and pepper to taste 

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened. 
2. Add diced tomatoes, chickpeas, cumin, paprika, salt, and pepper. Simmer for 10 minutes. 
3. Stir in fresh spinach and cook until wilted. 

Nutritional Benefits

Spinach is high in vitamins A and C, while chickpeas add fiber and protein. 

Almond-Crusted Chicken 

Ingredients

• 4 chicken breasts 

• 1 cup almond meal 

• 1 egg, beaten 

• 1/2 cup whole wheat breadcrumbs 

• 1/2 tsp garlic powder 

• 1/2 tsp paprika 

• Salt and pepper to taste 

Instructions

1. Preheat oven to 400°F (200°C). 
2. In one bowl, place almond meal. In another bowl, beat the egg. In a third bowl, combine breadcrumbs, garlic powder, paprika, salt, and pepper. 
3. Dip each chicken breast in almond meal, then egg, then breadcrumb mixture. 
4. Place on a baking sheet and bake for 20-25 minutes, until chicken is cooked through. 

Nutritional Benefits

Almonds provide healthy fats and protein, which are heart-healthy and help keep you full. 

Berry Chia Seed Pudding 

Ingredients

• 1/4 cup chia seeds 

• 1 cup almond milk (or any milk of choice) 

• 1 tbsp honey or maple syrup 

• 1/2 cup mixed berries 

Instructions

1. In a bowl, combine chia seeds, almond milk, and honey. Stir well. 
2. Refrigerate for at least 4 hours or overnight until it thickens. 
3. Top with fresh berries before serving. 

Nutritional Benefits

Chia seeds are rich in omega-3 fatty acids and fiber, and berries provide antioxidants and vitamins. 

Show your heart a little love by incorporating these nutrient-dense ingredients and recipes into your diet and taking meaningful steps toward reducing your risk of heart disease and promoting overall cardiovascular health. 

Remember, small changes in your eating habits can have a significant impact on your heart health. Embrace a diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats to support your heart and overall well-being. 

For personalized advice on meal planning and food storage, consult a registered dietitian or nutritionist. They can provide tailored recommendations to help you make the most of your grocery investments and ensure your diet remains both nutritious and enjoyable. From nutrition coaching to fitness classes, well-child checks and preventative screenings, there are endless ways to keep your family healthy at Great River Health. Find out more by viewing our full list of health services.