Heart healthy meals are an important component of healthy living. Cooking together or for someone you love only adds to the positive aspects of a heart healthy meal.  Here are easy and healthy recipes that caregivers can make for themselves and the seniors they care for. They are designed to be simple and provide nutrition

Breakfast

Fat – Free Streusel Muffins

The fat free streusel muffin is a heart healthy summer breakfast muffin that you can easily make ahead and freeze.  You’ll get your fill and get a boost of energy to start your day.

Omelets

Eggs are a wonderful source of protein and are low in saturated fat and carbohydrates. Omelets are great eaten hot or cold. They make a wonderful breakfasts sandwich if you are on the go. Traditional thinking had put eggs as a high cholesterol item however, studies have shown that many individuals (70%) do not react negatively to eggs in regard to cholesterol. As always, you should consult with your doctor.

Omelets offer many flexible options to add as a filling such as your favorite vegetables, a sprinkle of cheese and or turkey bacon.  If you short on time try this 2-Minute Egg Omelet in a Mug from Joyful Healthy Eats!

Lunch

Summer Corn Soup

Corn is the go-to summer ingredient. This soup is vegan and gluten free and can be prepared two different ways- blended smooth or chunky. This 30-minute dish is easy prepare and contains only 9 ingredients.  This recipe is from the Minimalist Baker can be stored and reheated when you’re ready for a second serving.

Summer Vegetable Minestrone Soup

This colorful soup is hearty and healthy and tastes great hot or cold. Take advantage of your local farmer’s market and get creative with a variety of vegetables.  This recipe is flexible and can be found here by All That I Am Eating.

Dinner 

Beef  

Beef is great option and is high in protein, iron, B12 and Zinc.  There are many delicious beef recipes for easy weeknight dinners and lunch. Prepare beef in a variety of ways by grilling, roasting, baking, broiling or in a pressure cooker.  Try some of these heart healthy recipes from Beef. It’s What’s for Dinner. 

Salmon 

Salmon has long been touted as a heart healthy fish with its high amount of Omega-3s, a fatty acid that has been shown to reduce the plaque that can build up on arterial walls. It is recommended that salmon, or another fatty fish like mackerel or sardines, to be a part of your weekly meals at least twice a week.

Salmon is a very versatile fish and can be eaten hot or cold and easy to compliment with a variety of light sauces, vegetables and grains. Whether it’s baked, pouched, pan seared or grilled it will be a great addition to your dinner menu.  Try your hand at these Salmon recipes. 

Legumes 

Another great option is legumes. Legumes are beans that include black beans, red beans and white beans. It also includes items that you might not think of as a bean like tofu and chickpeas. Beans are naturally low in fat and are considered to be very heart healthy. The American Heart Association has a long list of recipes with beans as the primary protein source but some favorites include black beans and rice, hummus or Tuscan bean soup. For the full recipe, click here to make Tuscan bean soup,

Cooking heart healthy recipes doesn't have to take a lot of time to be delicious. Be creative with your meals. For more recipes, visit the American Heart Association's website or try the Mayo Clinic 2-day heart healthy menu.

There is no shortage in heart healthy recipes for you to prepare. Remember when preparing your meal, a key ingredient to support heart health is serving size and preparation.  We hope you give these menu ideas a try.

To learn more about more about Church Homes long-term and short-term rehabilitation services, we invite you to contact us.