When you have high blood pressure or heart disease, eating can be a challenge. You need to make sure the recipes are low in salt, cholesterol, and fat. These recipes are not only delicious, but they are heart-healthy.
Vegetable Omelet Heart Healthy
This can be either breakfast or the chief share of an evening meal.
1 tablespoon (15 ml) olive oil
2 ounces (55 g) mushrooms,
Sliced ¼ cup (40 g) onion,
Diced ¼ cup (37 g) green bell peppers,
Diced ¼ cup (28 g) zucchini,
Sliced ½ cup (90 g) tomato,
Diced 1 cup (240 ml) egg substitute,
2 tablespoons (30 g) fat-free sour cream,
2 tablespoons (30 ml) water,
2 ounces (55 g) Swiss cheese shredded
Add olive oil to a huge skillet and saute mushrooms, onion, green bell pepper, zucchini, and tomato until soft, adding tomato last. Paddle together egg substitute, sour cream, and water until fuzzy. Coat an omelet pan or skillet with nonstick vegetable spray and place over medium to high heat.
Dispense egg mixture into the pan. Lift the boundaries as it cooks to allow uncooked egg to run beneath. When eggs are nearly set, cover half the eggs with the cheese and sauteed vegetables and fold the other half over. Stay cooking until eggs are entirely set.
Sausage Frittata Heart Healthy
We like this for breakfast on those intermittent times when the whole family is around, but it also makes a good dinner with a salad and a slice of newly baked bread.
1 cup (240 ml) egg substitute,
¼ cup (60 ml) skim milk,
8 ounces (225 g) Sausage,
½ cup (75 g) green bell pepper,
Chopped 4 ounces (115 g) low-fat cheddar cheese shredded
Preheat broiler. Combine egg substitute and milk in a bowl; paddle until finely blended. Set aside. Place a 12-inch broiler-proof nonstick skillet over medium-high heat until hot. Add sausage; cook and mix for 4 minutes or until no longer pink, breaking up sausage with a spoon.
Drain sausage on paper towels; set aside. Add pepper to the same skillet; cook and stir for 2 minutes, or until crisp-tender. Return sausage to skillet. Add egg mixture; stir until blended.
Cover; cook over medium to low heat for 10 minutes, or until eggs are almost set. Sprinkle cheese over frittata. Broil for 2 minutes, or until cheese is heated and eggs are set. Cut into slices.
These potato chips are very stress-free to make in the microwave. Also, they are healthier since they are not cooked in any oils. They can be made pure or with your choice of herbs and spices. They requisite to be sliced equally thin to get crisp, but not paper-thin.
You may need to spray the dishes with a slight nonstick vegetable oil spray to keep them from sticking.
4 medium potatoes
Your choice of spices or herbs.
If the potatoes are old, peel them before cutting. If the potatoes are new or have good skins, do not peel, just brush well. Slice potatoes 1/16 inch in thickness, cutting across the potato. Sprinkle with your choice of spices or herbs. If you have a microwave tray, place the sliced potatoes flat on the tray in a single layer.
Cover with a microwavable, round, heavy plastic cover. If you do not have a bacon tray, place potatoes between two microwave-safe plates. Microwave on high for 7 to 8 minutes. Cooking time could vary slightly, depending on your microwave. You do not have to turn the sliced potatoes over. Plates will be hot by the time potatoes are done. Continue to microwave the rest of the sliced potatoes, as mentioned above.
Delicious Bean Bake Heart Healthy
This makes a great Mexican-flavored vegetarian meal.
2 cups (460 g) refried beans,
4 cups (660 g) cooked rice,
2 cups (450 g) canned black beans,
Drained 1 cup (225 g) salsa,
1 cup (120 g) low-fat cheddar cheese shredded.
Preheat oven to 375°F or 190°C. In a 9 × 9-inch baking dish, spread out the refried beans. Coat cooked rice on top. Sheet black beans on top of rice. Spread with salsa. Sprinkle with cheese. Bake for 15 to 20 minutes, or until heated through and cheese is melted.
Eggplant and Mozzarella Bake
This can be either a meal or a side dish with other Italian food. The fresh mozzarella adds a diverse flavor and has the advantage of being low in sodium.
6 ounces (170 g) fresh mozzarella,
2 cups (470 ml) low sodium spaghetti sauce,
1 eggplant, peeled and sliced
Preheat oven to 375°F or 190°C. Slice mozzarella finely and place on paper towels to soak up excess moisture. Cover the bottom of an 8 × 8-inch baking dish with spaghetti sauce, sheet eggplant on top of the sauce, then cheese on top of eggplant. Repeat coats, ending with a layer of sauce. Bake for 30 minutes or until bubbly and cheese is melted.
Tuna steaks are a decent inexpensive, as well as comprising lots of omega-3 fatty acids. The basic is not to overdo them and dry them out. It’s well for them to be medium or even medium to rare. Soaking in a guileless dressing also helps to keep them humid and flavorful.
2 tablespoons (30 ml) olive oil,
2 tablespoons (30 ml) lemon juice,
6 ounces (170 g) tuna steaks,
½ teaspoon (1 g) freshly ground black pepper
Combine the olive oil and lemon juice. Soak the steaks in the mixture for at least half-hour . Heat a skillet over high heat. Add the steaks and cook 2 minutes. Sprinkle with pepper, turn over, and cook 2 minutes longer.
Poached Salmon Heart Healthy
Poaching fish is a good technique to cook it, as well as making assured it stays soggy and adding a little extra flavor.
4 cups (946 ml) water,
2 tablespoons (30 ml) lemon juice,
¼ cup (30 g) carrot,
Thinly sliced ½ cup (80 g) onion,
Thinly sliced 1 bay leaf,
1 tablespoon (4 g) fresh dill,
Chopped ½ pound (225 g) salmon fillets
Preheat oven to 350°F or 180°C. Combine all ingredients, excluding salmon in a saucepan and heat to boiling. Reduce heat and simmer 5 minutes. Place salmon in a glass baking dish huge enough to hold salmon in a single layer; dispense poaching liquid over. Cover and bake for 20 minutes, or until salmon fragments easily.
Chicken with Red Pepper Sauce
It had a pronounced flavor but wasn’t overly hot.
¼ cup (30 g) flour,
½ teaspoon (1.3 g) paprika,
¼ teaspoon (0.5 g) black pepper,
2 pounds (905 g) boneless chicken breasts
1 tablespoon (15 ml) canola oil,
¾ cup (113 g) red bell pepper (Cut in 1-inch (2.5-cm) cubes),
¼ cup (25 g) scallions sliced,
2 tablespoons (16 g) flour,
1 cup (235 ml) low sodium chicken broth,
2 tablespoons (26 g) sugar,
½ tablespoon (2.5 g) cayenne pepper,
⅓ cup (80 ml) cider vinegar.
Preheat oven to 375°F or 190°C. To make the chicken: In a plastic bag, combine flour, paprika, and pepper. Add chicken, a few fragments at a time, to the bag, shaking to coat thoroughly. Arrange chicken in a shallow baking pan. Coat with nonstick vegetable oil spray to dampen the flour.
Bake for 20 minutes. To make the sauce: Heat the oil in a medium saucepan; heat red bell pepper and scallions until tender. Stir in flour. Add chicken broth, sugar, and cayenne pepper.
Cook and stir until thickened and bubbly. Cook for 1 minute more. Remove from heat, stir in vinegar, and cool slightly. Spoon sauce over chicken. Bake for 20 minutes more, or until done, basting with the sauce 2 or 3 times during baking.
Grilled Marinated Chicken Breasts
These grilled chicken breasts make sandwiches. They are also good divided on top of a salad or stirred into a pasta salad.
¼ cup (60 ml) olive oil,
¼ cup (60 ml) red wine vinegar,
¼ teaspoon (0.8 g) minced garlic,
1 teaspoon (3 g) onion powder,
1½ teaspoons (1 g) Italian seasoning,
½ teaspoon (0.5 g) dried thyme,
2 boneless chicken breasts
Syndicate all ingredients except chicken in a resealable plastic bag and mix well. Slice breasts in half crosswise, making two thin fillets from each. Add the chicken to the bag, seal, and marinate for at least 2 hours. Remove chicken from marinade and grill overheat until done, turning once.
Sweet Potato Salad
1 large sweet potato, peeled, chopped
4 cups baby spinach, chopped
2 cups cauliflower, finely chopped,
1/4 tsp salt,
1/8 tsp ground black pepper,
Curry Red Pepper Vinaigrette Dressing:
2 Tbs red bell pepper, chopped
1 tsp curry powder
2 Tbs vinegar (red wine or apple cider),
1/8 tsp salt,
1/8 tsp ground black pepper,
1/4 cup olive oil
Cook potato in just enough water for 5-8 minutes. Place in a medium-size bowl to cool and add salt, black pepper. Blend dressing ingredients in blender or food processor until smooth. Add spinach, cauliflower, and dressing to potato mixture and stir gently to incorporate.
Kale Chicken Salad
1 cup cooked chicken,
2 cups kale, main stem removed, chopped
2/3 cup carrots, shredded,
2 Tbs red bell pepper, finely chopped,
1 cup purple cabbage, finely chopped,
Black pepper to taste
Sesame vinaigrette dressing:
2 Tbs sesame oil,
1/2 cup olive oil,
1/4 cup vinegar (apple cider),
2 Tbs sesame seeds,
1/4 tsp salt,
1/4 tsp ground black pepper,
2 garlic cloves, finely minced,
2 dashes paprika
Syndicate all ingredients except dressing in a bowl. Combine all dressing ingredients in a jar. Cover and shake vigorously. Toss about 1/4 cup dressing into the salad mixture. Serve right away.
Heart disease is the number one killer of people worldwide. People with heart disease have to modify their diet.
These recipes are easy and delicious.
My name is Phyllis Robinson MSN, RN. I have been a Registered Nurse for 27 years in the Cardiac Intensive Care Unit. I am passionate about cardiac care and heart disease. I also want this blog to be an educational tool that people can refer to for traditional and alternative treatment. I will blog on heart disorders such as high blood pressure, congestive heart failure, cardiomyopathy, and high cholesterol.
I received my Nursing degree from Baltimore Community College.
I went on to receive my Masters in Nursing from Walden University
I have worked for almost 30 years in Critical Care with a focus on heart health. I am an advocate of preventive healthcare.