Heart healthy recipes for dinner

When it comes to eating heart healthy, dinner can be one of the most challenging meals. It’s easy to fall into a routine of eating heavy, indulgent foods in the evening. However, with a little planning and some simple ingredient swaps, you can make delicious, nutritious dinners that will keep your heart happy. In this article, we’ll share some of our favorite heart healthy recipes for dinner.

The key to heart healthy cooking is focusing on dishes that are low in saturated fat and rich in vegetables, fruits, whole grains and lean protein. Following a Mediterranean style of eating or a predominantly plant-based diet have consistently been linked with better cardiovascular health.

Easy heart healthy recipes for dinner

Here are some tasty, good-for-you recipes to add to your regular dinner rotation:

1. Sheet Pan Chicken Fajitas

Fajitas are a great weeknight dinner, but they can also be heavy on oil, cheese and processed tortillas. This recipe keeps things light by using just one sheet pan to cook tender chicken breast strips, peppers, onions and seasoning. Slice up some avocado, tomato and lettuce to finish off your fajita feast. The fresh flavours and mix of vegetables make this a winner.  

2. Quinoa Stuffed Peppers 

Vibrant bell peppers get a healthy makeover when stuffed with protein-packed quinoa, grated carrot, celery, onion and herbs. Roasted in the oven until perfectly tender, these colourful stuffed peppers will be your new go-to healthy meal. They come together easily and make for nice portion control.

3. Lentil & Spinach Soup

Warm up from the inside out with a big bowl of fragrant lentil and spinach soup. Lentils are an underrated high fiber food that can lower cholesterol. Paired with vitamin-rich spinach and savoury aromatics like garlic, onions and herbs, this soup is as nutritious as it is delicious. It’s also budget-friendly and excellent for meal prepping.

Heart Healthy Recipes for Dinner for family

4. Sheet Pan Teriyaki Salmon & Broccoli 

Skip takeout and make your own healthy teriyaki salmon dinner in 20 minutes flat. A simple teriyaki sauce glazes wild-caught salmon fillets and broccoli florets while they roast on a single sheet pan for fuss-free cooking and cleanup. Brown rice or quinoa completes the nourishing, Japanese-inspired meal.

5. Turkey & Vegetable Stir Fry

Lean ground turkey breast stands in for beef in this lighter version of a takeout classic. Cooked in a just little heart healthy olive oil and tossed with carrots, broccoli, bell peppers, cabbage, green onions and reduced sodium soy sauce, it’s still full of the sweet and salty flavours you crave from Chinese restaurants. Serve over brown rice or cauliflower rice.

6. Zoodle Bolognese 

A meaty, rich Bolognese sauce is made for coating noodles, but regular pasta is off the menu for heart healthy eating. No worries – just swap in spiralised zucchini noodles or “zoodles” instead. Paired with a traditional Bolognese sauce made with lean ground turkey or beef, mushrooms, tomatoes, carrots, onions, garlic and herbs, zoodles make the perfect low-carb, veggie-packed vessel for sopping up that fabulous sauce.  

7. Sheet Pan Ginger Salmon with Green Beans

Your sheet pan does double duty to make this simple ginger glazed salmon with green beans. Delicate salmon fillets roast in a zingy mixture of olive oil, reduced sodium soy sauce, honey and fresh ginger. Meanwhile, the green beans sizzle alongside, soaking up all those tasty flavours. In less than 30 minutes, a heart healthy dinner is served.

8. Chickpea & Spinach Coconut Curry

Whip up an aromatic vegetable curry loaded with chickpeas, spinach and spices like cumin, coriander and turmeric. Light coconut milk provides creaminess while keeping saturated fat in check. Served over a bed of brown basmati rice, it’s a vegan dinner that will leave you feeling nourished.

9. Sheet Pan Chicken Sausage & Squash

Fall flavours come together deliciously in this easy one-pan dinner. Prefabricated chicken apple sausage links provide a leaner alternative to pork sausage. Paired with cubes of nutrient-dense butternut squash, sliced red onion, fresh sage and maple syrup, you’ve got a hearty, comforting meal that’s healthy as can be.

10. Black Bean Veggie Enchiladas

Bursting with 2 servings of vegetables in every portion, these cheesy black bean and veggie stuffed enchiladas will become a new family favorite. They’re made with just a bit of reduced fat cheddar cheese sprinkled between flour tortillas layered with a flavourful, protein-rich black bean filling and roasted vegetables like zucchini, peppers and onions. Smothered in enchilada sauce and baked, it’s pure comfort food – but Meatless Monday or any night of the week.

The possibilities are endless when it comes to preparing heart healthy dinners. Focus on dishes that highlight vegetables, fruits, whole grains and lean proteins like fish, poultry, beans or lentils. Limit sodium, added sugars and unhealthy fats when possible by choosing healthier oils, cooking techniques and substituting more nutritious ingredients. With a little creativity and balance, you can enjoy flavourful, satisfying meals that nourish your body and your heart.