10 Healthy Recipes for the Heart

Healthy recipes for the heart are a good alternative to keep your heart and general health up to date. A fit heart depends on healthy eating. Studies prove that the organ benefits from foods rich in fiber and monounsaturated and polyunsaturated fats that help reduce bad cholesterol (LDL), one of the main risk factors for cardiovascular diseases.

Every day, during our meals, we ingest the nutrients that our body will use to keep itself functioning. We are often not aware of the composition of food, which can harm the work of our organs when consuming high amounts of sugars, fats or processed and processed foods.

On the other hand, some foods are precious sources of nutrients that are highly beneficial to the heart. Their consumption can help reduce bad cholesterol (LDL) levels, increase good cholesterol (HDL), reduce triglycerides, as well as lower blood pressure. So, Check out 10 Heart Healthy Recipes

1. Healthy recipes for the heart: Anti-cholesterol cake
Yield: 12 servings
Preparation time: 1h

Ingredients:

• 3 eggs.
• 1 cup (tea) of oats in fine flakes.
• 1 and 1/2 cup (tea) of whole wheat flour.
• 1 cup of skimmed milk (tea)
• 1/2 cup canola or corn oil.
• Salt and  Oregano to taste.
• 1 tablespoon of baking powder.
• Oil and wheat flour for greasing.

Filling:

• 100g of mine cheese, in cubes.
• 2 chopped seedless tomatoes.
• 3 tablespoons of chopped parsley.

Method of preparation: 

• In a bowl, mix all the dough ingredients until smooth.
• Add the mixed ingredients of the filling and transfer to a greased and floured 24cm diameter hole in the middle and bake in a medium oven, preheated, for 4 minutes or until golden.
• Let cool, unmold and, if desired, serve with a green salad (source of insoluble fiber) and light curd.

2. Healthy recipes for the heart: Torta de leges light
Yield: 6 servings
Preparation time: 1h30

Ingredients:

• 200g of chopped green beans.
• Salt to taste.
• 2 tablespoons of light margarine.
• 1 chopped onion.
• 2 grated carrots 4 peeled and seeded tomatoes, chopped.
• 1 chopped red pepper.
• 1 tablespoon of chopped parsley.
• 1 tablespoon of chopped chives.
• 4 eggs 1 tablespoon of grated Parmesan cheese.
• Black pepper to taste.
• 1 cup (tea) of frozen peas .
• Margarine for greasing.

Preparation method: 

• Cook the beans with a little salt. Drain and reserve.
• Heat the margarine and brown the onion. Add the green beans, carrots, tomatoes, peppers, parsley, chives and sauté well. Reserve.
• Beat the eggs with the Parmesan cheese, pepper and the remaining salt. Add the peas and seasoned vegetables.
• Pour in a greased shape with margarine and light to bake in medium oven for 30 minutes.
• Unmold and serve.

3. Healthy Recipes for the Heart: Spinach Souffle
Yield: 6 servings
Preparation time: 1h 15

Ingredients:

• 2 cups (tea) of skimmed milk.
• Nutmeg, salt and pepper to taste.
• 1 bunch of boiled and squeezed spinach.
• 3 tablespoons of wheat flour.
• 2 egg whites.
• Margarine for greasing.

Preparation mode:

• In a pan, place 1 cup (tea) of milk, salt, nutmeg, pepper and bring to a boil.
• In a blender, beat the remaining milk, spinach and flour. Add the milk mixture from the pan and cook until it thickens.
• Pour into a bowl, let it cool and mix the egg whites gently.
• Place in a greased refractory and take it to the oven, preheated, for 40 minutes or until lightly golden.
• Remove and serve.

4. Healthy Recipes for the Heart: Natural snack
Yield: 4 servings
Preparation time: 14 minutes

Ingredients:

• 1 cup of fresh ricotta.
• 2 Tomatoes .
• 1 cup (200ml) of natural yogurt.
• Salt to taste.
• 8 slices of light bread.
• 4 lettuce leaves.
• 150g of sliced ​​chester.

Preparation mode:

• Mash the ricotta and cut the tomatoes into slices.
• Mix the yogurt with the ricotta and season with salt.
• Spread on all slices of bread.
• In 4 slices, place the lettuce leaves, the chester slices and the tomato slices.
• Cover with the rest of the bread.

5. Healthy Recipes for the Heart: Fruit Salad
Yield: 1 serving
Preparation time: 10 min

Ingredients:

• 1 cup (tea) with the following chopped fruits: melon, watermelon, papaya, pineapple, (these are fruits with calories).
• 3 tablespoons of skimmed yogurt.
• 1 tablespoon of granola.

Preparation mode:

• Place the fruits in a bowl, cover with yogurt and sprinkle with the granola. Serve immediately.

6. Healthy Recipes for the Heart: Light Salad
Yield: 4 servings
Preparation time: 10 minutes

Ingredients:

• 3 diced apples.
• Pure juice of 1 lemon .
• 1 cup of chopped celery.
• 1 cup \9 tea) grated carrots .
• 1 cup (tea) of Cucumber in cubes.
• 1/2 cup (tea) of white raisins without seeds.
• Salt and pepper to taste.
• 1 pot (170g) of skimmed natural yogurt.
• 1 bunch of washed iceberg lettuce.

Preparation mode:

• In a bowl, place the apple with the lemon juice so it doesn’t brown.
• Then, place on a platter and add the celery, carrots, cucumber and raisins.
• Season with salt, pepper and mix in the yogurt.
• On the platter where you will serve, place the lettuce in the bottom and distribute the salad on top. Serve immediately.

7. Healthy Recipes for the Heart: Anti-cholesterol juice
Yield: 1 serving
Preparation time: 5 minutes

Ingredients:

• 1/4 eggplant, chopped and cooked.
• Pure juice of 2 oranges.
• 3 ice cubes.

Preparation mode:

• Blend the ingredients in a blender, strain and drink immediately.

8. Healthy Recipes for the Heart: Anti-cholesterol apple juice
Yield: 1 unit
Preparation time: 10 minutes

Ingredients:

• 1 apple, peeled and seeded.
• 1 orange in wedges, without peel.
• 1 tablespoon of flaxseed .
• 1 tablespoon of oats .
• 1 glass (250ml) of water.
• Honey, sweetener or brown sugar to taste.

Preparation mode:

• In a blender, blend all ingredients until smooth. Sweeten to taste and drink.

9. Healthy Recipes for the Heart: Banana Pancake
Yield: 12 units
Preparation time: 30 minutes

Ingredients:

• 1 cup (tea) of wheat flour.
• 1/2 tablespoon of powdered sweetener.
• 1 teaspoon of baking powder.
• 1 pinch of salt.
• 1 (tea) + 4 tablespoons of skimmed milk.
• 1 tablespoon of oil.
• 1/2 teaspoon of vanilla essence.
• 1 egg.
• 1 and 1/2 cup (tea) of honey.
• 1 teaspoon of cinnamon and powder.
• 1 tablespoon of lemon juice.
• 2 tablespoons of rum.
• 3 tablespoons of chopped peanuts.

Preparation mode:

• Add the flour, sweetener, baking powder, salt and mix well.
• In another bowl, beat the milk, oil, vanilla and egg.
• Add to the flour mixture and add the bananas.
• Heat some oil in a non-stick frying pan, add 1/2 cup of cream and fry the pancakes on both sides.
• In another pan, heat the honey and add the cinnamon, lemon juice and rum.
• Serve the pancakes with the melted honey mixture and sprinkle peanuts on top.

10. Healthy Recipes for the Heart: Pear with chocolate
Yield: 4 servings
Preparation time: 30 minutes

Ingredients:

• 2 pears.
• 2 teaspoons of sugar.
• Cinnamon to taste.
• 100g melted semisweet chocolate.

Preparation mode:

• Peel the pears. Cut them in half and remove the central part of the seeds.
• Sprinkle the sugar and cinnamon. Wrap each half of the fruit in aluminum foil.
• Place in preheated oven for 15 minutes.
• Unwrap and serve with the semisweet chocolate.