The Be(a)st Heart-Healthy Meal Ideas

By: Roxana Ehsani, MS, RD, CSSD, LDN

When was the last time you thought about your heart? Unless you’ve had a recent health scare (or breakup) it might not be top of mind. But your heart is one of your body’s most vital organs - it works around the clock to pump blood, deliver oxygen and carry nutrients to every part of your body.

Heart disease is still the leading cause of death worldwide, and common conditions like high cholesterol, blood pressure and triglycerides raise your risk. The good news? These numbers can often be improved or even reversed by eating a more nutritious, whole-food based diet.   

Whether you’re whipping up meals from scratch or blending a quick smoothie, adding more whole food into your day is one of the most powerful ways to support your heart. 

Below, we’ll break down why heart-healthy eating matters, what a heart-healthy plate actually looks like, and share some simple, delicious meal ideas - including a dietitian created heart-healthy smoothie powered by your Beast blender.

Why Eating for Heart Health Matters

One of the simplest and most powerful ways to support your heart is through your diet. Foods high in unhealthy fats, added sugar and salt - like french fries or baked goods - can raise your blood pressure, cholesterol and triglycerides over time. On the flip side, filling your plate with nutrient-rich whole foods can help to improve blood flow, lower cholesterol, and support a healthy heartbeat. 

What is a Heart-Healthy Diet?

Eating for heart health doesn't mean bland salads or giving up your favorite dishes. A heart-healthy diet is colorful, flavorful and satisfying and built around real, whole foods. 

What to Add to Your Plate For a Healthier Heart:

• Fruits and vegetables: Blueberries, raspberries, beets, spinach, kale, broccoli, tomatoes, carrots, bell peppers, mushrooms, eggplant, oranges, grapes, pomegranates. 

• Pro tip: Toss a few fruits and veggies into your smoothies, soups, or sauces using your Beast - it's an easy way to sneak more servings each day!

• Whole grains: Oats, brown rice, quinoa, farro, buckwheat, whole-wheat bread, and whole-wheat pasta.

• Lean proteins: Chicken breast, turkey breast, salmon, herring, mackerel, eggs, lentils, black beans, chickpeas, Greek yogurt and cottage cheese

• Healthy fats: Avocados, olive oil, avocado oil, almonds, walnuts, pistachios, chia seeds, flaxseeds, hemp seeds, and almond butter.
  
  

What to Limit for Better Heart Health:

• Saturated fats: Fatty cuts of meat, processed meats like sausage, bacon, hot dogs, unhealthy cooking or baking fats like butter or ghee, and full-fat dairy products like ice cream, cheese, and creamers. 

• Trans fat: Packaged baked goods like cakes, cookies, pastries, fried fast food. Look for “partially hydrogenated oils” listed in the ingredient list  - it's an indicator there's trans fat in the food. 

• Added sugars: Sweetened beverages such as sodas, sports drinks, sweetened juices, sweet tea or coffee drinks, mixed alcoholic drinks, pastries, candy, and sugary cereals. 

• High in sodium: Many pre-made foods such as canned soups, frozen meals, restaurant dishes, and snack foods like chips or pretzels are high in sodium. Look for low-sodium or no-salt-added versions.

4 Steps to Building a Heart-Healthy Meal

1. Fill Half Your Plate with Color

Fill at least half your plate or bowl with an assortment of fruits and vegetables. Only about 1 in 10 Americans eat enough produce daily - yet these foods are heart-health superstars, packed with vitamins, minerals, dietary fiber, antioxidants, and water. These nutrients work together to help reduce cholesterol, support healthy blood pressure, lower inflammation, manage weight and ultimately protect against heart disease. 

My #1 tip: Instead of thinking about removing foods from your plate, focus on adding fruits and veggies into meals you already love. If you’re a fan of oatmeal, toss some berries on top. Love smoothies? Blend in a handful of spinach or kale into your Beast Blender. Making pasta? Puree cooked veggies like cauliflower into the sauce. 

2. Swap in Whole Grains

Instead of refined grains like white bread or pasta, opt for whole grains whenever you can. Whole grains like oats, brown rice, quinoa, whole-wheat bread, and barley are packed with fiber, vitamins, and minerals that support a healthy heart. 

Research shows that people who eat more whole grains have a significantly lower risk of cardiovascular disease. The fiber found in whole grains can actually bind to LDL (bad) cholesterol in the body and help remove it, which can help lower your numbers. Whole grains also are rich in key nutrients like B vitamins, magnesium and iron - all of which play a role in keeping your heart strong. 

Quick Tip: Love a sandwich for lunch? Swap white bread with 100% whole wheat bread for more fiber. Pasta lover? Try whole-wheat or bean-based pasta like chickpea pasta, we promise you won’t even taste the difference. Cereal fan? Swap sugary cereal for a bowl of bran, oatmeal or whole-wheat flakes. 

3. Incorporate Heart Healthy Fats

Replace unhealthy fats high in saturated fats - like butter, ghee or margarine - with heart-healthy fats rich in unsaturated fats like olive or avocado oil. When cooking, use these oils, and consider using cooking spray to help control the amount that comes out. Swap full-fat dairy products like creamers or cheese for lower-fat options like low-fat milk or cheese. 

Pro Tip: Love butter? Keep a small bowl of olive oil in your fridge. It will harden and work as a heart-healthy butter substitute.  

4. Choose Lean, Heart-Healthy Proteins

Protein is essential for keeping you full, maintaining muscle mass, and repairing tissues -  but choosing the right types of protein is key for heart health. Focus on filling about a quarter of your plate with lean, minimally processed, and simply seasoned protein options.

Choose fatty fish like salmon, mackerel, or sardines, which are rich in omega-3 fats that help lower inflammation and support heart health. Go meatless at least once a week by swapping in plant-based proteins like beans, lentils or tofu. Include non-fat or low-fat dairy options like Greek yogurt or cottage cheese - both are high in protein along with potassium, an important mineral that helps regulate blood pressure.

Heart-Healthy Meal Ideas

Start your day with one of these heart-healthy breakfasts 

• Spinach and Blueberry Smoothie

• Packed with antioxidants from blueberries and blood pressure supporting nitrates from the spinach, this smoothie is a quick way to nourish your heart. 

• Tropical Green Fusion Smoothie 

• This tropical smoothie adds a sneaky serving of veggies but any picky eater won’t even taste it!

• Veggie Cottage Cheese Scramble

• Start your morning strong with this veggie packed egg scramble. It also incorporates cottage cheese for an additional protein boost. 

• Carrot Cake Pancakes

• These carrot-cake pancakes are loaded with whole-grains and are topped with omega-3 rich walnuts for heart support.

• Avocado Toast

• Smash an avocado on a slice of whole-grain bread and top it with sliced tomatoes, cucumbers and leafy greens, and sprinkle with hemp seeds. Pair with a smoothie made in your Beast for a balanced meal. 

Whip up lunch or dinner with one of these heart-supporting options 

• Mediterranean Salmon Whole Grain Bowl 

• Marinated veggies eggplant, broccoli, zucchini in olive oil and sprinkle oregano. Roast in the oven, alongside salmon. Pair with a side of brown rice or quinoa and finally drizzle on our Lemon Tahini Dip for heart-healthy sauce. 

• Lentil Soup

• Whip up a batch of lentil soup filled with veggies like carrots, celery, sweet potatoes and mushrooms. For a creamy consistency, puree in your blender until smooth.(When using the Beast, remember to let your ingredients cool before blending.)

• White Bean Chili

• Beans are a heart-healthy superfood, high in both fiber and protein and help support healthy cholesterol levels. If using canned beans, be sure to rinse them thoroughly to remove sodium. 

• Sheet-Pan Meal of Roasted Chicken and Veggies

• This simple sheet-pan meal is packed with lean protein and a rainbow of produce like bell peppers, zucchini, and Brussels sprouts. Drizzle with olive oil and season with herbs for extra heart-healthy benefits.

• Chickpea Pasta 

• Cook up a box of chickpea pasta - it's naturally high in both protein and fiber to help keep you full and support heart health. For a nutrient-packed sauce, blend your favorite dressing in your Beast Blender with leafy greens and cooked cauliflower. Toss with the pasta. 

• Chicken and Hummus Wrap

• Spread a layer of hummus in a whole-wheat wrap and layer grilled chicken, spinach, tomatoes, cucumbers, or any other veggies you have on hand. Pair with a Beast fruit smoothie. 

• Veggie Tofu Stir-Fry

• Sautee veggies like onions, bell peppers, broccoli, snap peas in olive oil. Add ginger, garlic, and tofu. Serve over a bowl of quinoa for a fiber-rich meal. 

Craving a Snack? Whip up one of these heart-smart options

• Colin’s Dessert Blend

• Chocolate Avocado Mousse

• Berry Banana Smoothie Bowl

• Pair an Apple or Pear with our Date Dip

• Three Ingredient Banana Soft Serve 
  

The Be(a)st Smoothie for Heart-Health: Spinach-Mango Heart Smoothie

Start your day with a smoothie that's as good for your heart as it is for your taste buds! Packed with potassium from orange juice, mango, and avocado, this drink helps balance sodium and supports healthy blood pressure. The spinach adds natural nitrates to promote healthy blood flow, while avocado, flaxseeds, and chia seeds give you a boost of fiber to keep cholesterol in check. 

Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.