Heart-healthy foods include lean meats, fish, plant-based proteins, fruits, vegetables, leafy greens, whole grains, fat-free and low-fat dairy, and healthy fats. Leafy greens like spinach supply potassium, calcium and magnesium – nutrients linked to heart health and blood pressure regulation. Fish and seafood, like tuna, salmon, trout and shrimp, consumed twice a week contribute heart-protective omega-3 fatty acids. Nuts also contain omega-3s that lower triglycerides, prevent dangerous heart rhythms and reduce the risk of developing blood clots. In fact, walnuts have the most omega-3s of any other tree nut (2.5g/oz of ALA). Eat nuts in small portions – consuming too many eliminates their benefits!
What combination of heart-healthy ingredients will you try in a salad for your next lunch or dinner?

Ingredients:

• 2/3 cup California walnuts, coarsely chopped
• 1/2 cup finely chopped red onion
• 1/2 cup chopped red bell pepper
• 2 (5-oz.) cans water packed chunk tuna
• 1 (15.5-oz.) can garbanzo beans, rinsed and drained

• 2 Tbsps. lemon juice
• 2 Tbsps. extra virgin olive oil
• 2 Tbsps. chopped fresh parsley
• 4 cups shredded or baby romaine lettuce
• Salt and pepper to taste (optional)

Ingredients:

• 1/2 cup olive oil
• 1/4 cup vinegar, champagne or white wine
• 1 Tbsp. honey
• 1 tsp. poppy seeds
• salt and pepper to taste

• 6 cups broccoli florets, bite-sized pieces
• 1-1/2 cups California walnuts, toasted
• 4 strips bacon, cooked and roughly chopped
• 1 cup red grapes, halved or quartered
• 1/2 cup red onion, julienne strips