You want to eat healthier, and you’re focusing on meals that not only taste good, but can also help keep your heart healthy.
And for good reason: more and more people are dying cardiac disease in the United States than any other disease.
We are here to help you on your journey to better heart health. Try one of these five easy and delicious heart-healthy lunch options from cardiac dietitian Kate Patton, RD, LD. Each one will give you the energy you need to face your afternoon.
Also learn what constitutes a heart-healthy meal so you can make smart lunchtime decisions.
What makes a breakfast “heart healthy”?
When deciding what to eat for lunch, how do you know if what you choose is heart-healthy? Patton suggests following these tips:
- Add more fiber. You can add fiber in your lunches by eating vegetables, fruits, beans and whole grains. Fiber can help reduce low-density lipoprotein, or LDL, cholesterol, and can reduce blood pressure and inflammation.
- Reduce the amount of saturated fats you consume. saturated fat has the potential to raise your LDL cholesterol levels, which increases your risk of heart disease and stroke. Saturated fats are typically found in foods like fatty meats, high-fat dairy products, pizza, and hamburgers. Opt for lean meats and fat-free or low-fat dairy products.
- Watch your sodium. Eating too much salt can raise your blood pressure, which can lead to heart disease and stroke. Patton says you can reduce your salt intake by opting for foods low in sodium or without added salt.
- Flavor your meal with healthier unsaturated fats like monounsaturated fats. Choose an olive oil and vinegar dressing. Also consider garnishing your salad with olives, avocado, nuts or crushed seeds. For a healthier sandwich spread, consider using avocado, hummus, or opt for a good old-fashioned natural peanut butter sandwich.
Heart-Healthy Lunch Ideas
Looking for heart-healthy lunches to take on the go? Start with one of these five options:
Minestrone soup
Minestrone soup is usually prepared with vegetables like onionscelery, carrots, cabbage and tomatoes, all of which are packed with good-for-you nutrients. This recipe also includes heart-healthy extra virgin olive oil and legumes like kidney beans, which are a good source of fiber.
Drizzle a small amount of extra virgin olive oil over each serving. Your meal can also include a small whole grain baguette with extra virgin olive oil and spices for dipping.
“Most of us eat too much animal protein and not enough plant protein,” says Patton. “Choosing a bean-based soup a few days a week will significantly reduce saturated fat and cholesterol intake and increase soluble fiber intake.”
DIY salad
We all know salad is good for us, so it’s a no-brainer for a heart-healthy lunch.
Create your custom salad starting with any type of dark leafy greens like arugula, kale or spinach. From there, you can include your favorite vegetables like broccoli, Brussels sprouts, sweet potatoes or beets, all of which are great heart-healthy options. Add legumes or nuts for protein.
And the key to a heart-healthy salad? Make your own vinaigrette from a simple mixture of extra virgin olive oil and vinegar.
You can also include a fresh fruit in your meal.
“Salad is a good option because it fills you up and fills you up. All the fiber, protein, and healthy fats that salads contain will take some time to digest, keeping you feeling full for hours,” notes Patton. “A salad with lots of texture will keep you chewing longer, allowing you to feel full after eating for 15 minutes.”
Turkey wrap
If you’re craving a turkey club, you can satisfy that craving while preparing a heart-healthy, protein-rich meal.
Using a whole grain wrap, layer low-sodium deli turkey or boneless turkey, spinach and roasted red peppers. Before rolling everything, add a little extra virgin olive oil, vinegar or hummus.
“If you’re on the go or don’t have a lot of time for lunch, a turkey wrap is quick and convenient,” says Patton. “It’s a balanced, on-the-go meal that provides you with complex carbohydrates, lean proteins and healthy fats.”
Tuna sandwich
This might not be the tuna sandwich you’re used to – a sandwich loaded with mayonnaise.
Instead, mix canned tuna with extra virgin olive oil and red wine vinegar and sandwich it between two slices of sprouted grain bread. You will always have a tasty sandwich that will now be better for you. Add a side salad to complete your meal.
“Tuna is rich in omega-3 fatty acids. Omega-3 fats are a type of fat that has anti-inflammatory and heart-health benefits, but most of us don’t get enough of them,” says Patton. “I say canned tuna is better than no tuna.”
Build your own cereal bowl
Top a bed of greens like arugula or kale with 1 cup cooked quinoa (or any grain you prefer farro or barley).
Add your favorite flavors to your quinoa. For example, add salsa, corn, peppers and black beans or make a Greek quinoa salad with cucumber, tomato, red onion, feta and Greek dressing.
You can also eat fresh fruit.
“Grain bowls are a vessel for adding many healthy ingredients,” says Patton. “Choose a variety of colorful vegetables and herbs to maximize the antioxidant benefits. »
Although it may be tempting to go to a fast food drive thru or go to the local delicatessen near your office. With a little planning and organization, you can set yourself up for lunchtime success by making heart-healthy recipes. Your heart will thank you.
“Heart-healthy meals aren’t difficult to prepare, but it takes a little planning and awareness to choose the right foods,” says Patton.
