As February marks American Heart Month, it’s the perfect time to focus on the choices we make for our health—starting with the food we eat. Heart disease remains a leading cause of death, but incorporating heart-healthy foods into your diet can significantly reduce your risk. This month, it’s all about cooking for a cause and fueling your body with nutritious ingredients that protect your heart while still enjoying delicious meals.

Below, we explore some of the best foods for heart health and share three recipes to inspire your journey toward better cardiovascular health.

Foods for a Healthy Heart

Salmon: Packed with omega-3 fatty acids, salmon can reduce inflammation and lower triglycerides, supporting heart function.
Leafy Greens: Vegetables like spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants that benefit heart health.
Berries: Strawberries, blueberries, and raspberries are loaded with antioxidants like anthocyanins, which reduce oxidative stress and inflammation.
Whole Grains: Brown rice, quinoa, and whole wheat provide fiber that can lower cholesterol and improve heart health.
Avocados: Avocados are full of healthy fats and potassium, and they can help reduce blood pressure.
Nuts: Almonds and walnuts are high in unsaturated fats, fiber, and omega-3s, making them an excellent heart-healthy snack.
Legumes: Lentils, chickpeas, and black beans are protein-packed and help lower cholesterol while regulating blood sugar.

Heart-Healthy Recipes

Grilled Salmon with Spinach and Quinoa Salad

Ingredients:

2 salmon fillets
2 tbsp olive oil
1 tsp garlic powder
1/2 tsp paprika
1 cup cooked quinoa
2 cups fresh spinach
1/4 cup crumbled feta cheese
2 tbsp lemon juice

Instructions:

Preheat the grill to medium heat. Brush the salmon fillets with olive oil and season with garlic powder and paprika. Grill for 5-7 minutes on each side or until fully cooked.
In a large bowl, combine quinoa, spinach, and feta cheese. Drizzle with lemon juice and toss.
Serve the grilled salmon on the salad for a light, nutritious meal.

Berry and Walnut Overnight Oats

Ingredients:

1/2 cup rolled oats
1/2 cup unsweetened almond milk
1 tbsp chia seeds
1/4 cup mixed berries (blueberries, raspberries, blackberries or strawberries)
2 tbsp chopped walnuts
1 tsp honey (optional)

Instructions:

Combine oats, almond milk, and chia seeds in a mason jar or bowl. Stir well.
Top with berries and walnuts, and drizzle with honey if desired. Cover and refrigerate overnight.
In the morning, stir and enjoy a heart-healthy breakfast.

Lentil and Kale Soup

Ingredients:

1 tbsp olive oil
1 small onion, diced
2 carrots, chopped
2 celery stalks, chopped
3 cups vegetable broth
1 cup dried lentils, rinsed
2 cups chopped kale
1 tsp ground cumin
1/2 tsp smoked paprika
Salt and pepper to taste

Instructions:

Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery until softened.
Add broth, lentils, cumin, and paprika. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
Stir in kale and cook for an additional 5 minutes. Season with salt and pepper before serving.

Simple Tips for Heart-Healthy Cooking

Cut back on salt: Use herbs and spices to enhance flavor without adding sodium.
Choose healthy fats: Opt for olive oil or avocado instead of butter.
Focus on fiber: Add whole grains, fruits, and vegetables to every meal to support cardiovascular health.
Cook at home: Preparing meals at home allows you to control ingredients and portion sizes.

Cooking heart-healthy meals doesn’t mean sacrificing flavor. With these recipes and ingredients, you can nourish your body while showing your heart some love. This American Heart Month, join the movement to prioritize heart health—because every healthy choice is a step toward a stronger, happier you.