by RYAN MILEJCZAK
Your heart is the engine of your body, and it’s one of the most important organs in your body when it comes to maintaining good health. One of the cornerstones of heart health is your diet, and while there are a variety of heart healthy foods, some stand above the rest; these are what are known as “superfoods.”
Some of the best heart healthy superfoods include:
- Fatty fish like salmon, which is rich in omega-3 fatty acids that help protect against heart disease and promote healthy cholesterol levels
- Tree nuts, such as walnuts, which have been shown to help prevent heart disease and decrease bad cholesterol levels
- Berries, such as blueberries, which are rich in antioxidants that protect against the oxidative stress and inflammation that can contribute to heart disease
- Avocados, which are rich in heart-healthy monounsaturated fats
- Leafy green veggies such as collard greens, which provide artery protecting vitamin K
- Beans, which have a huge range of health benefits, including reducing cholesterol
Let’s take a look at a few of our favorite heart healthy superfood recipes.
Honey-Glazed Salmon and Collard Greens
Adapted from Maplewood Road
Ingredients
- Two 6 oz pieces of salmon
- 1 tbsp honey
- ¼ tsp cayenne
- 2 tbsp plus 2 tbsp olive oil
- 10 oz collard greens, ribs removed and cut into strips
- 1 tsp kosher salt
- 2 cloves garlic, minced
- ¼ tsp red pepper flakes
- 1 tsp white vinegar
- Salt and pepper to taste
Instructions
Begin by heating 2 tbsp olive oil over medium high heat in a saute pan. Add chopped collards and cook for about 30 seconds, then reduce heat to medium and cook for another 4 minutes. Add garlic, red pepper flakes, salt, pepper, and vinegar, let cook for about another minute, then remove from heat and set aside.
Next, coat the salmon evenly with honey, salt, pepper, and cayenne. Heat 2 tbsp olive oil over medium high in a saute pan, then place the salmon in the pan skin side up and let cook for four minutes. Reduce heat, then flip and cook another four minutes skin side down. Remove from heat and serve over a bed of collard greens.
Blueberry Walnut Salad
Adapted from Haute and Healthy Living
Ingredients
- 6 cups mixed greens
- 1 cup plus ¼ cup fresh blueberries
- ½ cup crumbled feta
- ¼ cup chopped walnuts
- ¼ cup extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1 tbsp lemon juice
- 1 tbsp honey
- Salt and pepper to taste.
Instructions
First, add ⅓ cup blueberries and 2 tbsp balsamic in a jar with a lid. Muddle blueberries with the vinegar, then add lemon juice, honey, salt, and pepper. Seal the jar and shake vigorously to make the dressing.
Combine remaining ingredients in a large bowl and toss with the dressing. Serve immediately.
Avocado Tuna Poke Bowl
Adapted from Love One Today
Ingredients
- 2 tbsp naturally brewed soy sauce
- 2 tsp rice wine vinegar
- 1 tsp toasted sesame oil
- 12 oz sushi-grade tuna, cut into ½ inch cubes
- 1 ripe avocado, diced
- ½ cup edamame
- ½ cup carrot, shredded
- ¼ cup wakame salad
- 1 scallion, thinly sliced
- 2 cups cooked rice
- 1 tsp toasted sesame seeds
Ingredients
First, combine soy sauce, rice vinegar, and toasted sesame oil in a bowl. Stir in the tuna, edamame, and carrot; cover and let rest in the fridge for 15 minutes. Next, divide rice between four bowls, then top with tuna mixture, avocado, and wakame salad. Sprinkle scallions and sesame seeds over top and serve.
Black Bean Chocolate Brownies
Adapted from Live Eat Learn
Ingredients
- 1 15 oz can black beans, drained and rinsed
- 3 large eggs
- 3 tbsp neutral oil
- 1 tsp vanilla extract
- ¼ cup unsweetened cocoa powder
- ⅔ tsp stevia powder
- ½ tsp baking powder
- ¼ tsp salt
- ½ tsp instant coffee
- ½ cup semi-sweet chocolate chips
Instructions
First, preheat the oven to 350 F. Puree black beans in a food processor, then combine the pureed beans in a large bowl with the eggs, oil, and vanilla extract.
In a separate bowl, combine the cocoa powder, stevia, baking powder, salt, and instant coffee. Combine wet and dry ingredients, then stir in the chocolate chips. Pour the mixture into a greased, parchment lined 8×8 baking pan and bake for 40 minutes. Allow to cool before serving.