5 Heart-Healthy Dishes

Swordfish with Citrus NotesNot only is February home to Valentine's Day, it is also American Heart month, which serves as a good reminder to take care of ourselves and our bodies so that we are around for many more Februarys to come. Cardiovascular disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention, so it's important that we take action and improve the quality of our diet and lifestyle.

Slideshow: 10 Heart-Healthy Dishes with Recipes

Grim statistics aside, making these changes doesn't have to be a daunting, miserable experience. In fact, it can bring lots of positive and delicious improvements to your life. For instance, popular U.K. chef Antony Worrall Thompson recently published a cookbook that's about "good healthy eating for every day." Titled The Essential Low Fat Cookbook, it includes tips from a nutritionist on the importance of following a low-fat diet and keeping your heart healthy in order to decrease the chances of developing cardiovascular disease.

Click here to see the Swordfish with Citrus Notes Recipe.

In terms of overarching lifestyle changes, maintaining a healthy body weight and losing excess weight is a first step to keeping your heart in top shape. Thompson suggests becoming more active to aid in weight management because "aerobic exercise is not just good for your muscles in your legs and arms, it's also good for your heart - remember it's a muscle, too." He advises to check with a doctor before beginning a new workout routine if you're not used to exercising regularly. Similarly, reducing your salt intake overall can help improve your heart health because high blood pressure can negatively impact your heart.

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Continue reading to learn more of Thompson's advice for eating better, plus tips for what types of foods to incorporate into your diet to get you started. Based off his advice, we pulled together a list of low-fat, tasty, and heart-healthy recipes so you can begin making a change.

Whole-Grain Rice Salad
Whole-Grain Rice Salad"We know whole-grain foods are linked to healthy hearts, so whole-grain bread, brown rice, whole grain bread and pasta" are good foods to substitute into your diet, says Thompson. This salad from natural foods guru Heidi Swanson is made with crumbled goat cheese, spinach, nuts, herbs, and sweet cherries.
Click here to see the Whole-Grain Rice Salad recipe.




Oat Porridge
Oat PorridgeSoluble fiber is another key addition to a heart-healthy diet, according to Thompson. Soluble fiber can be found in oats like in this oat porridge recipe. Eating breakfast is another tip for maintaining a low-fat diet (as long as you eat healthy breakfast foods and skip the chocolate croissants).
Click here to see the Oat Porridge recipe.





Mustard-Baked Salmon with Pumpkin Seed Crust
Mustard-Baked Salmon with Pumpkin Seed CrustThompson recommends "aiming to have at least one portion of oily fish a week - omega-3's, which are found in oily fish, are important for heart health." Try making this easy salmon recipe that's cooked in a crushed nut crust. This is a double whammy of a recipe as it corporates more monosaturated fats found in olive oil, avocado, and seeds that are good for the heart.

Click here to see the Mustard-Baked Salmon Recipe.


Green Beans with Caramelized Shallots and Gremolata
Green Beans with Carmelized Shallots and GremolataThis is an example of a great vegetable side dish to serve alongside fish or grilled meats for easy weeknight dinners. Incorporating more fruits and vegetables into your daily meals is an important part of eating a healthy, low-fat diet.
Click here to see the Green Beans recipe.






Zucchini Pasta with Goat Cheese, Lemon, and Pine Nuts
Zucchini Pasta with Goat Cheese, Lemon, and Pine NutsInstead of using bleached pasta or even whole-grain, try replacing it with raw zucchini ribbons for a low-fat dish. The texture is surprisingly similar to pasta (though of course not a perfect substitute), but it is delicious and a lot healthier.
Click here to see the Zucchini Pasta recipe.






Click here to see More Heart-Healthy Dishes with Recipes

- Yasmin Fahr, The Daily Meal