How many grams of salt do you have daily and how does it relate to heart disease? Research shows that if the level of sodium increases in the body, more may be the chances of hypertension. This has been established to be one of the factors associated with heart diseases.
But Are salt and taste like oil and water, to be kept apart? Probably, No. A lot of delectable heart-healthy dishes even without salt are available to be enjoyed. The following five meal plans that are not only heart healthy but also bursting with nature’s flavors.
1. Lemon Herb Grilled Chicken with Quinoa Salad
Chicken is a good lean protein; it is even sill better with a colorful quinoa salad. Quinoa is rich in fiber and magnesium, so at its optimum level. No salt for the chicken, simply delicious herbs: Lynched Lemon for savory chicken seasoning– basil, thyme, and rosemary.
Research Note:
A recent investigation was published by The American Journal of Clinical Nutrition which clearly correspondents with high intakes of dietary fiber, where the benefits were most pronounced with whole grains recovering from diseases.
Ingredients:
- Two pieces of chicken breast
- One cup of cooked quinoa
- A lemon
- Fresh basil, thyme and rosemary
- An olive oil
- Fresh dunked vegetables like cherry tomatoes, cucumber and bell pepper
Instructions
BBQ chicken seasoned in lemon juice, olive oil, basil, and placed in the oven with cherry tomatoes, cucumber and lemon vinaigrette quinoa salad on the side.
2. Baked Salmon with Avocado Mango Salsa.
The flesh of the salmon is rich in fats. However, these are not saturated fats; it consists of healthy omega 3 fats which help in reducing inflammation and decreasing blood pressure. In addition, there are healthy fats from the avocado used in the salsa and the sweetness and acidity of the mango.
Research Note:
In a recent study published in the National Library of Medicine in meta-analysis format, it has been noted that there was a great decline in systolic and diastolic blood pressure in people who adopted diets rich in omega-3 fatty acids from fish including salmon.
Ingredients:
- Two salmon platters
- One ripe avocado
- One mango, diced
- Green coriander
- Lime juice
Instructions:
Baked salmon topped with avocado and mango salsa. Turn the oven to 375 degrees Fahrenheit. To add flavor to the salmon, sprinkle salt and pepper on top. The burner is adjusted to the middle of the position of the oven stack.
Roast the salmon for 15-20 minutes or until it flakes when pierced with a fork. At the same time the salsa is being made. Dice the avocado mango and coriander into small pieces. Drizzle lime juice on top of everything and stir everything. Place the seasoned salmon on the top of prepared salsa.
3. Spinach and Mushroom Stir-fry
This assortment of vegetables stir-fry is so much rich on anti-oxidants but also fiber and vitamins. Spinach can also provide potassium, which generally eliminates sodium’s effect on one’s body as well as helps keep blood pressure at healthy levels.
Research Note:
And researchers, reporting their findings in Clinical Hypertension, say hypertension risk is diminished on the consumption of diets high in the potassium.
Ingredients:
- 2- cups of fresh spinach
- 1-cup of mushrooms sliced
- One onion thinly sliced
- Two cloves of crushed garlic
- Olive oil, to wade off cholesterol.
Instructions:
Scald some garlic and onion in hot oil and some mushroom to make it soft, followed by spinach to tender; mix them well with brown rice; this is their accompaniment which is all proteins.
4. Lentil Soup with Fresh Herbs
Lentils are a great source of proteins along with other nutrients like fiber. They help in the reduction of cholesterol levels and also keep blood sugar in circulation which makes your heart work well.
Ingredients:
- 1 cup dried lentils
- One carrot, diced
- One onion, diced
- Two cloves garlic, minced
- Fresh parsley, cilantro and thyme
- No salt vegetable broth
Instructions:
In a pan heat and sauté garlic and onion. Add the lentils, diced carrot and the vegetable broth. Cook till the lentils are soft. Serve with fresh herbs on top.
5. Pesto Zucchini Noodles
Zucchini noodles are low-cal and low-carbohydrate alternative pasta and to the homemade pesto sauce prepared from basil, garlic, and olive oil is rich but not salty.
Ingredients:
- 1 T-cup fresh basil leaves
- Two cloves garlic
- ¼ cup olive oil
- Pine nuts
Instructions:
Take a food processor and place basil, garlic, olive oil and pine nuts and blend these into a pesto sauce. Combine it with spiralised zucchini noodles and serve.
When it comes to heart healthy diets, there is no compromise when it comes to the taste of such dishes. It doesn’t have to be bland, it can be delicious using only fresh produce and herbal condiments.
Use these preparations, and you will soon look for cesky food like these recipes in your meal planning and then your meals will be healthier without compromising on the taste.