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

Ingredients:

• 1/2 cup ripe, fresh avocado (halved, pitted, peeled and mashed)
• 2 large eggs
• 1 tsp. fresh lemon juice
• 3/4 cup whole wheat flour
• 1/4 tsp. baking powder

• 1/4 tsp. baking soda
• 1/4 tsp. salt
• 2 Tbsps. Sugar or monk fruit sweetener
• 1/2 tsp. vanilla extract
• 1/3 – 1/2 cup milk (dairy or plant based), as needed to thin batter
• OPTIONAL ADD-INS: plain Greek yogurt, scrambled eggs, nut butter, low-sugar fruit jelly or fresh fruit.

Ingredients:

• 4 large flour tortillas
• 1 cup shredded cooked chicken
• 4 slices cooked turkey bacon
• 8 lettuce leaves

• 1 tomato, sliced
• 1/2 cup Cheddar cheese, shredded
• 1 Tbsp. Italian dressing
• 1 ripe, fresh avocado, halved and pitted

Ingredients:

• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 1/2 large, sweet onion, sliced
• 1-1/2 tsps. chili powder
• 1-1/2 tsps. Italian seasoning
• 1 tsp. cumin

• 1/4 tsp. pepper
• 1 lb. pork tenderloin
• 8 (6-inch) whole wheat tortillas, warmed
• 1/2 bag southwest flavor chopped salad kit
• 1 small avocado, chopped
• 1/4 tsp. salt

Ingredients:

• 3 Tbsps. olive oil, divided
• 1 tsps. dried rosemary
• 1/2 tsp. pepper
• 1/4 tsp. salt
• 1-1/4 lb. pork tenderloin

• 3/4 cup chopped cauliflower
• 3/4 cup chopped broccoli
• 1/2 medium sweet onion, sliced
• 1 cup sliced mushrooms
• 1/2 lemon, juiced

Ingredients:

• 1 package steam-in-bag red potatoes
• 4 eggs
• 12 shrimp, peeled and deveined
• 4 cups baby spinach

• 2 cups baby arugula
• 1 to 1-1/2 cups yogurt-based dressing
• 8 ounces Baby Bella mushrooms, diced
• 1 cup cherry tomatoes, halved
• 1 avocado, peeled and sliced

Ingredients:

• 1 large portobello mushroom, chopped
• 1 cup spinach
• 1 Tbsp. olive oil
• 1/4 cup sun-dried tomatoes
• 1/4 cup skim milk

• 12 egg whites
• 1/2 cup shredded reduced fat Swiss cheese
• 1 tsp. hot sauce (optional)
• 1 pkg. refrigerated pie crusts

Ingredients:

• 1 cup bulgur
• 4 medium portobello mushrooms, stems removed and chopped
• 1/2 cup walnut pieces
• 3 Tbsps. crumbled feta cheese
• 3 Tbsps. Tahini
• 1/2 tsp. ground black pepper

• 1/2 tsp. ground coriander
• 1/2 tsp. ground cumin
• 1/2 tsp. kosher salt
• 1/4 cup plain nonfat Greek yogurt
• 3 Tbsps. finely chopped fresh parsley
• 3 (6-1/2-inch) whole wheat pita bread rounds, each cut into 3 wedges (1 wedge reserved for another use)
• 4 slices beefsteak tomato