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Easy heart-healthy recipes

Eat up for heart health

From SheKnows Canada
Cooking nutritious meals for you and your family doesn't have to be stressful or take up hours of your time. These heart-healthy recipes will have you eating well from morning straight through to dinnertime.

Tuna salad

Tuna-and-cabbage salad

Serving size 1 large or 2 small portions

The World's Healthiest Foods reports that tuna is rich in heart-healthy niacin and anti-inflammatory omega-3 fatty acids. Cabbage, too, is high in the omega-3 fatty acid alpha-linolenic acid, and omega-3s can help lower blood pressure. Incorporating these nutritious ingredients into your diet is easy, thanks to this super-simple and budget-friendly tuna-and-cabbage salad. Take it with you on the go for the perfect midday meal.


  • 1 can of flaked tuna in water, drained
  • 1 bag of coleslaw blend or 5 cups shredded green cabbage, purple cabbage and carrots
  • 2/3 cup dill pickles, diced
  • 1/2 cup diced celery
  • 3 tablespoons light mayonnaise
  • 4 tablespoons pickle vinegar from pickle jar
  • Salt and pepper (to taste)


  1. In a large bowl, toss to combine the tuna, coleslaw blend, pickles and celery.
  2. In a small bowl, stir together the mayonnaise, pickle vinegar, salt and pepper. Pour over the salad.
  3. Toss thoroughly, and serve.

We have plenty more heart-healthy main dish ideas >>

Berry green smoothie

Berry green smoothie

Serving size 1

Just about everything in this tasty green smoothie can assist in improving heart health. Flaxseeds and almonds are rich in heart-attack-preventing omega-3 fatty acids; spinach is filled with blood-clot-preventing B-complex vitamins; and berries are loaded with important vitamins and minerals. So whipping one up for breakfast will ensure you have a healthy start to your day.


  • 2 cups packed spinach leaves
  • 1 cup frozen berries
  • 1/2 cup frozen banana slices
  • 1 tablespoon ground flaxseeds
  • 1 cup unsweetened almond milk
  • 1/2 cup cold water
  • Pinch of stevia or 1–2 teaspoons of your favourite sweetener (optional)


  1. Place all the ingredients in a blender in the order listed, and blend until fully combined.
  2. Transfer the smoothie to a large glass to enjoy at home or into a bottle to take with you on the go.

Try out these easy, tasty, heart-healthy snacks >>

Vegetarian whole wheat pasta

Vegetarian whole-wheat pasta

Serving size 4

Between the almonds, which are rich in heart-healthy unsaturated fats, the B-complex-vitamin-filled spinach and bell peppers, which protect against blood clots, and the tomatoes that are loaded with heart-protective antioxidants, called carotenoids, this is one super-heart-healthy dish. Plus, if you use whole-wheat pasta that has been enhanced with omega-3-rich flaxseeds, you'll really be helping out your ticker.


  • 4 cups uncooked whole-wheat rotini
  • 1/2 cup raw almonds
  • 2 tablespoons olive oil
  • 2 medium cooking onions, diced
  • 3 garlic cloves, minced
  • 2 bell peppers, diced
  • 2 cups button mushrooms, sliced
  • 2 large tomatoes, diced
  • 4 cups packed spinach leaves, shredded
  • 1-1/2 cups no-salt-added tomato sauce
  • 1 tablespoon dried basil
  • 1 tablespoon dried oregano
  • 1 teaspoon salt (optional)
  • 1/2 cup shredded Parmesan cheese, plus more for garnish


  1. Cook the pasta according to the package instructions.
  2. Preheat the oven to 350 degrees F. Spread the almonds on a baking tray, and toast them in the oven for 10 minutes. Remove and chop roughly.
  3. Heat the oil in a large wok or frying pan. Add the onions, and cook them over low-medium heat for 5 minutes.
  4. Add in the garlic and bell peppers, and cook for another 5 minutes.
  5. Add in the mushrooms and tomatoes, and continue cooking until all the vegetables are tender.
  6. Add in the spinach, and stir until it is wilted.
  7. Add in the tomato sauce, basil, oregano, salt and pasta, and stir to combine.
  8. Finally, add in the Parmesan cheese and toasted almonds, and mix everything thoroughly.
  9. Serve with a sprinkling of Parmesan cheese for garnish.

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