Quick and Easy Heart-Healthy Meals

Heart disease is the leading cause of death for adults in the United States. While some risk factors for heart disease are hereditary, one of the top risk factors is an unhealthy diet. With a healthy diet, you can reduce your cholesterol, maintain a healthy weight and reduce your chances of developing diabetes, all of which contribute to your risk of heart disease. February is American Heart Month, making it a great time to incorporate these quick and easy heart-healthy meals into your routine.

Heart-Healthy Breakfast

It’s essential to start your day with the proper nutrition to wake up your body and keep it energized throughout the day.

• Egg white and vegetable scrambler- If you’re a fan of omelets and scrambled eggs, consider making a scrambler filled with egg whites and your favorite vegetables. Start by separating 2-3 egg yolks from the egg whites and discarding the cholesterol-filled yolks. Next, whisk up the egg whites with a tablespoon of soy, oat, or almond milk. Chop up your favorite vegetables such as spinach, broccoli, and peppers, and add them to the egg and milk mixture. Cook the egg whites and vegetables in a skillet on medium heat until eggs are no longer runny.
• Savory oatmeal- Most people create a sweet oatmeal dish with fruits and nut butter, but mixing eggs and vegetables into your oatmeal can be a tasty savory option. Start with rolled or steel-cut oats and cook according to packaging. Next, cook up some egg whites and vegetables and add to the cooked oatmeal. If you’re not a fan of oatmeal, you can substitute the oatmeal for quinoa.
• Greek yogurt parfait- If you enjoy a sweet breakfast, try a Greek yogurt parfait. Start by layering your favorite berries on the bottom of a small bowl. Next, add a layer of Greek yogurt on top of the fruit. Add another layer of berries, then another layer of yogurt until the bowl is almost full. Add a handful of granolas on top and enjoy. If you want something sweeter, you can substitute one of the fruit layers with a fruit jam. Be sure to use a fruit jam made with real fruits to avoid added sugars.

Heart-Healthy Dinners

It’s easy to fall into the same easy meals at dinnertime, but consider breaking your dinnertime rut with these healthy options.

• Baked Italian chicken- Baked chicken can be a bland recipe, but it can be a delicious and healthy dinner with the proper seasonings. Start by combining two teaspoons of oregano, one teaspoon of thyme, one teaspoon of paprika, four cloves of minced garlic, three tablespoons of olive oil, and juice from half a lemon. Mix well and add the chicken breast. Coat the chicken with the seasoning mixture and place the chicken into a baking dish. On top of the chicken, place six halved Roma tomatoes. Cover the dish with tin foil and bake at 400 degrees for 10 minutes. Remove the tin foil and bake for another 10-12 minutes or until the chicken is no longer pink inside.
• Turkey meatballs and whole-grain pasta- Turn your favorite spaghetti and meatball dish into a healthy favorite by substituting ground beef with turkey and spaghetti with whole grain pasta. In a large mixing bowl, add 2lbs of ground turkey, 1 cup of breadcrumbs, ½ cup of grated parmesan cheese, two eggs, three cloves of minced garlic, ½ cup of freshly chopped parsley, one teaspoon of basil, and one teaspoon of oregano. Mix well and form the mixture into 1-inch balls. Bake the meatballs in the oven at 400 degrees for 18 minutes. Cook the whole-grain pasta according to the package. Put your favorite sauce on top, then add the meatballs and enjoy.
• Citrus salmon- The American Heart Association recommends eating fish filled with omega-3 fatty acids, which benefit heart health. One flavorful way to cook a salmon fillet is to bake it with citrus. Start by placing two salmon fillets on a baking sheet. Sprinkle with nutmeg and cinnamon. Next, slice up a navel orange and place the slices on top of the fish. You can also set each fillet on top of an orange slice and around the fish. Bake at 425 degrees for 10-12 minutes or until fish is thoroughly cooked. Serve with brown rice or quinoa.

How Visiting Angels Can Help

Visiting Angels helps if you or an aging loved one needs assistance preparing heart-healthy meals. Our compassionate caregivers can assist with grocery shopping and meal preparation to ensure clients properly nourish their bodies. Caregivers can also help with light housekeeping, laundry, medication reminders, and personal grooming. Our Canton office currently serves those in Canton, Massillon, and other areas in Stark County. If you’d like to learn more about our services, call 330.497.5995 to schedule a free consultation.