Low-Fat Recipes For Heart Health (2024)

Eating a heart-healthy diet is easy using our scrumptious, yet strategic recipes. These five amazing dishes include healthy and delicious ingredients that lower blood pressure, reduce your risk of cardiovascular disease, and slash cholesterol numbers.

Tuna is rich in omega-3 fatty acids, a type of heart-healthy fat, and may even lower triglycerides, unhealthy fats in your bloodstream. Serving this tender fish over dark leafy greens provides folate and antioxidants that may reduce heart disease risk.

PREP TIME: 10 MINUTES;TOTAL TIME: 15 MINUTES

SERVINGS: 4

1 lb frozen sweet peas, thawed
2 1/2 oz baby arugula (2 1/2 c)
3/4 c reduced-sodium chicken broth or water
3-4 Tbsp fresh lemon juice + 8 lemon wedges
1/4 c grated Parmesan
3 Tbsp olive oil
1 lg egg white, beaten
1/4 c whole flaxseed
4 tuna fillets (6 oz each)

1. COMBINE peas, arugula, broth, lemon juice, Parmesan, and 1 1/2 Tbsp of the oil in blender. Puree until smooth. Season to taste with salt and pepper. Transfer to saucepan and warm through over medium-low heat. (Makes 3 cups.)

2. PUT egg white and flaxseed in 2 shallow bowls. Dip 1 side of tuna fillets in egg white and then in flaxseed. Heat remaining 1 1/2 Tbsp oil in medium nonstick skillet over medium-high heat. Cook tuna seed side down, turning with spatula, about 5 minutes for medium-rare.

3. SPOON pea puree onto plates and top with fish. Serve with lemon wedges.

NUTRITION (per serving) 456 cal, 51 g pro, 21 g carb, 8 g fiber, 16.5 g fat, 2.5 g sat fat, 389 mg sodium

Sardines may be small, but they pack big flavors and vitamin B12, which may help regulate artery-damaging hom*ocysteine. This pasta dish is made with whole wheat fettuccine, which is rich in cholesterol-lowering fiber.

PREP TIME: 10 MINUTES;TOTAL TIME: 30 MINUTES

SERVINGS: 6

3/4 lb whole wheat fettuccine
3 Tbsp olive oil
3 Tbsp capers, rinsed and drained
1 med onion, finely chopped
2 cans (3.75-4.375 oz each) sardines (preferably wild caught) packed in olive oil, drained well
1/2 c dry white wine
2 Tbsp fresh lemon juice
1/2 c chopped fresh parsley
1/2 c fresh whole wheat bread crumbs, toasted

1. PREPARE pasta per package directions. Reserve 1/2 cup of cooking water and drain pasta well.

2. HEAT oil in large nonstick skillet over medium-high heat while pasta cooks. Add capers and cook, stirring, until slightly crispy, about 2 minutes. Add onion and cook until tender, about 3 minutes. Add sardines, breaking apart with back of spoon, and cook about 2 minutes. Add wine and lemon juice and simmer, stirring, until reduced by half, about 3 minutes.

3. ADD cooked pasta and reserved cooking water to skillet, tossing with sardine mixture, parsley, and freshly ground black pepper until well combined and heated through. (Makes about 6 cups.) Divide among 6 bowls and top with bread crumbs.

NUTRITION (per serving) 360 cal, 17 g pro, 48 g carb, 8 g fiber, 11 g fat, 1.5 g sat fat, 314 mg sodium

Jerk seasoning is filled with spices—not sodium—making it a heart-healthy topping for lean chicken. The fritters are made with bananas, and these potassium-and fiber-rich fruits help maintain healthy blood pressure.

PREP TIME: 20 MINUTES;TOTAL TIME: 45 MINUTES + MARINATING TIME

SERVINGS: 6

6 sm chicken drumsticks and 6 sm bone-in thighs, with skin (about 4 lb total)
1/4 c jerk seasoning sauce (we used Tropical Pepper Co. Island Jerk Seasoning)
1 c canned black beans, rinsed, drained, and slightly mashed
2 1/4 c mashed banana (4 or 5 med)
3/4 c yellow cornmeal
1 lg egg 2 scallions, chopped
2 Tbsp fresh lime juice + 6 lime wedges
2 tsp cumin
2 Tbsp olive oil
1 jar (16 oz) roasted red peppers, rinsed and drained

1. COMBINE chicken and jerk sauce in zip-top bag and seal. Rub bag with hands to distribute sauce among chicken pieces. Chill 6 to 8 hours.

2. HEAT oven to 400°F. Arrange chicken in single layer on sheet pan lined with nonstick foil. Bake until cooked through, about 25 minutes.

3. STIR together beans and 1 cup of the banana while chicken cooks. Mix in cornmeal, egg, scallions, lime juice, 1 tsp of the cumin, and salt to taste. Heat oil in large nonstick skillet over medium-high heat. Working in batches, drop generous tablespoons of batter into skillet (24 total) and flatten slightly with back of spoon to form patties. Cook, turning, until golden brown on both sides, about 4 minutes. Drain fritters on paper towels and keep warm.

4. COMBINE peppers and remaining 1 1/4 cups banana and 1 tsp cumin in food processor. Puree until smooth. Transfer to saucepan and warm through. (Makes 2 1/4 cups.)

5. SPOONpepper puree onto plates and top with chicken and fritters. Serve with lime wedges.

NUTRITION (per serving; without skin) 446 cal, 40 g pro, 45 g carb, 6 g fiber, 12.5 g fat, 2.5 g sat fat, 347 mg sodium

Low-fat cod comes alive with this tangy sauce, made of antioxidant-packed pomegranate and walnuts. Walnuts rank higher than all others in alpha-linolenic acid, a form of omega-3, and these fatty acids help your heart by reducing the risk of abnormal heartbeats and slowing the growth of arterial plaque.

PREP TIME: 10 MINUTES;TOTAL TIME: 30 MINUTES

SERVINGS: 4

1 c black or regular quinoa
1 Tbsp olive oil 1 shallot, finely chopped (about 1/4 c)
1/3 c ground walnuts + 1/4 c broken halves
3 cloves garlic, minced
1/3 c dry red wine
1/4 c reduced-sodium chicken broth
1 1/2 Tbsp pomegranate molasses or frozen cranberry juice concentrate
1 Tbsp honey
4 cod fillets (6 oz each)
1/4 c chopped fresh parsley

1. PREPARE quinoa per package directions. (Makes about 3 cups.)

2. HEAT oil in medium nonstick skillet over medium heat while quinoa cooks. Add shallot and cook, stirring, until softened, 2 minutes. Add ground walnuts and garlic and cook, stirring, until walnuts are golden brown, about 4 minutes longer. Remove from heat and add wine, broth, molasses, and honey. Simmer, stirring occasionally, until thickened, about 4 minutes. (Makes about 3/4 cup.) Transfer sauce to gravy boat.

3. HEAT broiler. Season fish with salt and pepper. Arrange in single layer on sheet pan lined with nonstick foil. Broil until cooked through, about 6 minutes.

4. TOSS quinoa with parsley and broken walnuts. Spoon onto 4 plates and top with fish and sauce.

NUTRITION (per serving) 481 cal, 39 g pro, 43 g carb, 5 g fiber, 16 g fat, 1.5 g sat fat, 137 mg sodium

Red meat in a heart-healthy diet? You bet! This lean cut of beef keeps saturated fat low, and the phytosterols in pumpkin seeds may help lower "bad" LDL cholesterol. Served over a bed of antioxidant-packed spinach, this dish is 100% ticker-friendly.

PREP TIME: 10 MINUTES;TOTAL TIME: 15 MINUTES

SERVINGS: 4

2 Tbsp olive oil
1 lb beef tenderloin, cut into 4 equal portions
1 lb sweet potatoes, peeled and cut into 1/4" cubes
2 cloves garlic, minced
1/2 tsp turmeric
1/4 tsp red-pepper flakes
2 1/2 Tbsp sherry or red wine vinegar
1 Tbsp honey
10 oz baby spinach
3/4 c pumpkin seeds, toasted

1. HEAT 1 Tbsp of the oil in large nonstick skillet over medium-high heat. Season beef with salt and pepper and cook, turning, until golden brown, about 6 minutes for medium-rare. Transfer to plate, cover, and keep warm.

2. ADD sweet potatoes and 1/3 cup water to skillet. Cover and steam until just tender, 4 minutes. Remove lid and cook until water evaporates, 2 minutes. Add remaining 1 Tbsp oil. Stir in garlic, turmeric, and red-pepper flakes. Cook, stirring, 1 minute. Add vinegar and honey. Gradually add spinach and cook, stirring, until just wilted, about 2 minutes.

3. SPOON spinach mixture onto plates, top with beef, and sprinkle with seeds.

NUTRITION (per serving) 396 cal, 31 g pro, 29 g carb, 6 g fiber, 18 g fat, 4.5 g sat fat, 203 mg sodium