Heart-Healthy Quick Recipes (in honor of Heart Health Awareness Month)

Here are three heart-healthy quick recipes that are simple to make, delicious, and packed with nutrients to support cardiovascular health.

1️⃣ Berry & Oatmeal Heart-Healthy Breakfast

Prep Time: 5 minutes | Cook Time: 5 minutes | Serves: 1

Ingredients:
✅ ½ cup old-fashioned oats
✅ 1 cup water or unsweetened almond milk
✅ ½ cup mixed berries (blueberries, strawberries, raspberries)
✅ 1 tbsp ground flaxseeds or chia seeds
✅ ½ tsp cinnamon
✅ 1 tbsp chopped walnuts (optional)
✅ 1 tsp honey or maple syrup (optional)

Instructions:
1️⃣ In a small pot, bring water (or almond milk) to a boil. Add oats and reduce heat. Cook for about 5 minutes, stirring occasionally.
2️⃣ Remove from heat and stir in cinnamon and flaxseeds.
3️⃣ Top with berries and walnuts. Drizzle with honey or maple syrup if desired.

💡 Why It’s Heart-Healthy? Oats help lower cholesterol, berries are full of antioxidants, and flaxseeds provide heart-healthy omega-3s.

2️⃣ Mediterranean Chickpea Salad

Prep Time: 10 minutes | Serves: 2

Ingredients:
✅ 1 can (15 oz) chickpeas, drained and rinsed
✅ ½ cup cherry tomatoes, halved
✅ ½ cucumber, diced
✅ ¼ red onion, finely chopped
✅ ¼ cup feta cheese (optional)
✅ 2 tbsp olive oil
✅ 1 tbsp lemon juice
✅ 1 tsp dried oregano
✅ Salt & pepper to taste

Instructions:
1️⃣ In a large bowl, combine chickpeas, tomatoes, cucumber, and red onion.
2️⃣ Drizzle with olive oil and lemon juice, then sprinkle with oregano, salt, and pepper.
3️⃣ Toss everything together and top with feta (if using).

💡 Why It’s Heart-Healthy? Chickpeas are high in fiber and protein, olive oil contains heart-healthy fats, and tomatoes provide antioxidants that help reduce blood pressure.

3️⃣ Garlic-Lemon Baked Salmon

Prep Time: 5 minutes | Cook Time: 12 minutes | Serves: 2

Ingredients:
✅ 2 salmon fillets (about 4-5 oz each)
✅ 2 tbsp olive oil
✅ 2 cloves garlic, minced
✅ 1 tbsp lemon juice
✅ ½ tsp black pepper
✅ ½ tsp paprika
✅ ½ tsp dried parsley

Instructions:
1️⃣ Preheat oven to 400°F. Line a baking sheet with parchment paper.
2️⃣ In a small bowl, mix olive oil, garlic, lemon juice, black pepper, paprika, and parsley.
3️⃣ Place salmon on the baking sheet and brush the mixture over the fillets.
4️⃣ Bake for 10-12 minutes until salmon flakes easily with a fork.

💡 Why It’s Heart-Healthy? Salmon is rich in omega-3 fatty acids, which help lower blood pressure and reduce inflammation.