3 Recipes a Cardiologist Recommends for Heart Health

Written by Heather Shenkman, MD for 1MD Nutrition

Diet has been identified as the greatest lifestyle-related contributor to heart health. So, making the right food choices is important for your heart. The good news is that getting heart-healthy nutrients is easy and can be delicious too.

Something Light

This spinach salad can serve as a light meal on its own or as a side dish. Beans are nutritional powerhouses packed with fiber, protein, and powerful plant compounds that help you maintain healthy cholesterol and blood pressure levels. Spinach is full of heart-essential nutrients, including vitamins C, E, and K, and potassium, folate, calcium, and fiber. Sweet potatoes are one of my favorite foods to add to a salad, or any meal because they add sweetness, even more fiber, and vitamin A, vitamin C, and manganese.

Spinach Salad With Roasted Sweet Potatoes, White Beans & Basil

Ingredients

• 1 sweet potato, peeled and diced
• Extra-virgin olive oil
• 2 teaspoons whole-grain mustard
• 10 cups baby spinach
• 3 tablespoons cider vinegar
• 1 tablespoon finely chopped shallot
• 1 (15 ounce) can low-sodium cannellini beans, rinsed
• Salt & ground pepper
• 2 cups shredded cabbage
• 1 cup chopped bell pepper
• ⅓ cup chopped pecans
• ½ cup packed fresh basil leaves

Directions

1. Preheat the oven to 425 degrees F.
2. Toss sweet potatoes, 1 tablespoon oil, ¼ teaspoon pepper, and ⅛ teaspoon salt in a bowl.
3. Transfer to a large rimmed baking sheet and roast, stirring once, for 15 to 18 minutes.
4. Let cool for at least 10 minutes.
5. Place basil, the remaining ¼ cup oil, vinegar, shallot, mustard, and the remaining ¼ teaspoon pepper and ⅛ teaspoon salt in a mini food processor.
6. Process until mostly smooth. Transfer to the large bowl.
7. Add spinach, beans, cabbage, bell pepper, pecans, and the cooled sweet potatoes. Toss to coat.

You can also boost heart health and function with this tomato gazpacho recipe.

Something Satisfying

When you choose a Mediterranean chickpea salad for dinner , you get plant-based nutrition for better heart health. You can also try the recipe below to get more bean-based benefits and some new heart-healthy nutrients from avocados, another superfood packed with monounsaturated fats that help maintain cholesterol and support arterial health for better circulation.

Stuffed Potatoes With Salsa & Beans

Ingredients

• 4 russet potatoes
• ½ cup fresh salsa
• 1 (15 ounce) can pinto beans, rinsed
• 1 ripe avocado, sliced
• 4 teaspoons chopped jalapeños

Directions

1. Pierce potatoes all over with a fork.
2. Bake potatoes at 425 degrees F for approximately 45 minutes to 1 hour, or until tender
3. Transfer to a clean cutting board and let cool slightly.
4. Make a lengthwise cut to open the potato, but don’t cut all the way through.
5. Pinch the ends to expose the flesh. Warm and lightly mash the pinto beans.
6. Top each potato with some salsa, avocado, beans, and jalapeños. Serve warm.

Something Sweet

Just because something is sweet doesn’t mean it’s bad for you. You can satisfy your sweet tooth and still get all the nutrients you need to take care of your heart and overall health. And berries are the perfect combination of sweet flavor and nutrients. Berries contain anthocyanin, a flavonoid that helps keep your cholesterol levels in check and promotes healthy arterial lining, reduces oxidative damage and inflammation, and maintains healthy blood sugar levels, to reduce your risk of diabetes. Oats, as a great source of soluble fiber, also help support healthy cholesterol levels.

Triple Berry Crumble Bars

Ingredients

Base

• 1 ¾ cups whole grain flour
• ½ cup rolled oats
• 1 teaspoon salt
• 1 teaspoon baking powder
• 1 tablespoon chia seeds
• ¼ cup olive oil
• ¼ cup maple syrup
• 1 teaspoon vanilla extract

Filling

• 3 ½ cups frozen berries (mixed or choose your favorites)
• 1 tablespoon cornstarch
• ¼ teaspoon cinnamon
• 2 teaspoons maple syrup

Topping

• 1 cup oats
• 1 tablespoon flax
• 1 tablespoon flour
• ¼ teaspoon cinnamon
• Pinch of nutmeg
• ¼ cup slivered almonds
• 2 tablespoons maple syrup
• 2 tablespoons olive oil

Directions

1. Grease an 8-inch square pan and preheat the oven to 350 F (180 C).
2. For the base, in a medium bowl, combine flour, oats, salt, and baking powder.
3. Mix until combined.
4. In a small bowl, mix chia seeds with 3 tablespoons of water, stir well. Let this mixture sit for 5 minutes, then combine chia with olive oil, maple syrup, and vanilla. Stir to combine, stir into dry ingredients, and then press mixture into the prepared pan.
5. Next, toss the filling ingredients together and spread over the base.
6. Combine all the topping ingredients together and spread over the berry filling mixture — bake for 40 to 45 minutes, or until golden. Let cool before slicing.

Something Extra

A balanced diet is essential for boosting heart health. In addition to diet, the doctor-formulated supplements, GlucoseMD®and CholestMD®, provide important nutrients and ingredients to support healthy glucose utilization and healthy cholesterol levels for comprehensive heart health.

GlucoseMD® offers carefully selected ingredients designed to help you keep control of your blood sugar levels by promoting proper glucose utilization by the body.

• CinSulin® is a powerful cinnamon bark extract that supports proper sugar metabolism.
• Berberine bark extract helps support sugar uptake to the muscles to promote healthy blood sugar levels.
• Chromium supports the glucose absorption activity of pancreatic cells.
• Gymnema Sylvestre is a woody climbing shrub used for centuries to support healthy sugar metabolism.

CholestMD® offers scientifically-studied ingredients to support healthy blood lipid levels which protects the arteries from cholesterol buildup.

• Bergavit® contains the powerful flavonoids of bergamot juice, which aids in the reduction of LDL cholesterol.
• Niacin is an essential B vitamin, clinically shown to promote healthy cholesterol levels.
• Olive leaf extract supports arterial wall integrity and healthy circulation by aiding in cholesterol equalization, to reduce the risk of accumulation and arterial blockage.
• Garlic bulb extract contains allicin, which promotes healthy circulation and metabolic health.

Final Thoughts

A daily routine that includes a healthful, plant-based diet along with regular exercise and stress management is the best way to take care of your heart. These nutrient-rich recipes are a delicious place to start, and for some extra support, add 1MD Nutrition’s heart health supplements to your health routine. The path to heart-healthy living starts here.