Heart-Healthy Recipes: Omega-3 and Fiber-Rich Dishes

Nutrition recipes /

Heart Health

Heart Month theme encourages individuals to adopt healthy habits to reduce the risk of cardiovascular diseases. Good nutrition is a key as it helps to manage weight, blood pressure, and cholesterol levels. A heart-friendly diet includes fruits, vegetables, whole grains, nuts, and lean proteins while limiting saturated fats, transfats, sodium, and added sugars. Eating healthy fats like those in olive oil, almonds and walnuts along with reducing processed foods, supports a strong cardiovascular system and lowers the risk of heart diseases.

Recipe 01: Grilled Fish

This recipe contains omega-3 fatty acids that helps in promoting heart health, reducing inflammation, supporting digestion and cholesterol management.

Approximately Calories: 240 – 260Kcals Ingredients:

  • 1 Fish fillet (4 ounces)
  • 1 tbsp olive oil
  • Few drops Lemon juice
  • 1tsp Ginger& Garlic Paste
  • 1tsp Black pepper

Method:

  • Preheat a grill or pan.
  • Season the Fish with lemon juice, ginger &.garlic paste, and black pepper.
  • Grill the fish for 10- 15 minutes per side until cooked through.
  • Serve the grilled fish.

Benefits

 

   It supports heart health and reduces inflammation, helps lower bad cholesterol levels.

References:

  • Calder, P. C. (2006). “Polyunsaturated fatty acids and inflammation.” The Proceedings of the Nutrition Society, 65(1), 15-23.
  • Harris, W. S., & Miller, M. (2014). “Omega-3 fatty acids and cardiovascular disease: A review.” Journal of Clinical Lipidology, 8(1), 44-57.
  • Slavin, J. L. (2003). “Dietary fiber and cardiovascular disease: A review of the evidence from human intervention studies.” European Journal of Clinical Nutrition, 57(1), 44-52.
  • Dhingra, D., & Tewari, R. (2014). “Health benefits of millet and its incorporation into the diet.” Journal of Food Science and Technology, 51(3), 480-486.
  • de Lorgeril, M., Salen, P., & Martin, J. L. (2006). “Effects of olive oil on cardiovascular risk factors and health.” The American Journal of Clinical Nutrition, 83(6), 1054-1065.
  • Olive oil and prevention of coronary heart disease: A systematic review and meta-analysis.” European Journal of Clinical Nutrition, 2013, 67(4), 442–449.

Recipe 02: Chia Seeds pudding

This chia pudding is a nutrient-rich option, offering omega-3 fatty acid for heart health, fiber for improved digestion, stable insulin spikes throughout the day, and healthy fats for cardiovascular protection, making it an excellent choice for a balanced snack or breakfast.

Calories: 330 Kcals

Per serving calories: 165 kcals Ingredients:

  • 3 tbsp chia seeds

 

  • 1 cup milk
  • 1 tsp honey (optional)
  • 6 chopped almonds chopped

Method:

  • Mix chia seeds and milk in a bowl. Add honey if desired.
  • Refrigerate overnight or for at least 4 hours until thickened.
  • Top with almonds before serving.

Benefits:

  • This is rich in ALA, beneficial for heart health, support digestion and blood sugar control, provide monounsaturated fats that protect the heart.
  • The high fiber content from chia seeds aids digestion, promotes bowel regularity, and supports gut health by acting as a prebiotic, which helps maintain healthy gut flora.
  • The antioxidants in chia seeds and honey help reduce inflammation in the body, which is a key contributor to heart disease. Lowering inflammation can protect the blood vessels and heart from damage.

References:

  • Li, Y., Zhang, J., & Wang, J. (2013). Omega-3 fatty acid content and health benefits of chia seeds (Salvia hispanica L.). Journal of Food Science, 78(7), C1009–C1013.
  • Banel, D. K., & Hu, F. B. (2009). Effects of walnut consumption on blood lipids and blood pressure: A meta-analysis and systematic review. The American Journal of Clinical Nutrition, 90(1), 56-63.
  • Sabaté, J., & Wien, M. (2010). Nuts and health outcomes: New insights and clinical perspectives. Nutrition Reviews, 68(9), 513-521.
  • McRae, M. P. (2018). Health benefits of chia seeds: A review of the literature. Journal of Clinical Medicine, 7(10), 56.
  • Zabel, B. L., & McCann, C. M. (2016). The role of fiber in the management of blood glucose in patients with type 2 diabetes. The Journal of Clinical Nutrition, 101(5), 1150-1157
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