Cooking with heart: 5 simple hacks for heart-healthy meals

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Heart-healthy cooking is all about getting creative, being mindful of ingredients, and making dishes that taste great. Heart-healthy cooking isn’t just for people managing high blood pressure—it’s a smart choice for anyone looking to live well. Making intentional choices in the kitchen can boost your health and benefit everyone in your household. Below are five easy ways to incorporate heart-healthy meal prep to help improve your well-being.

  1. Build meals around whole, colorful ingredients

The foods you eat influence blood pressure, cholesterol levels, inflammation, and cardiovascular health. Fresh, unprocessed foods naturally support heart health. According to the National Institutes of Health (NIH), heart-healthy meal plans like Dietary Approaches to Stop Hypertension (DASH) have been proven to improve heart health. Aim to fill your plate with:

  • Colorful vegetables like spinach, tomatoes, peppers, and broccoli
  • Fruits, especially berries, citrus, and apples
  • Whole grains such as quinoa, oats, barley, and brown rice
  • Legumes including lentils, chickpeas, and black beans
  • Lean proteins like fish, poultry, or plant-based options
  1. Choose heart-friendly fats

The right fats can help reduce inflammation and keep arteries flexible. Healthy fats include olive oil, avocado, nuts and seeds, and fatty fish like salmon. “Nuts and olive oil are examples of healthful fats that you can easily sneak into your day. Studies show that even small amounts of nuts, avocado, or olive oil as part of a plant-based healthy meal pattern can support lower cardiac risk,” says Sasha Bayat, RD, LDN, a Mass General Brigham dietitian and a member of the Nutrition and Wellness Service at Brigham and Women’s Hospital. Aim for about 2 tablespoons of added oils daily and incorporate nuts regularly, choosing raw and unsalted versions for more health benefits.

Fats to limit include butter, heavy cream, food high in trans-fat, and processed meats like hot dogs and deli meats.

  1. Boost seasoning and lower salt

Too much sodium can raise blood pressure. Herbs and spices add depth to dishes without the risk. Try flavoring with:

  • Garlic
  • Lemon or lime zest
  • Basil, thyme, rosemary
  • Cumin, turmeric, paprika
  • Vinegar (balsamic, red wine, apple cider)

 

  1. Bring heart-healthy choices into the kitchen

How you prepare food matters just as much as what you eat. Deep-frying, using heavy cream-based sauces, or cooking in large amounts of butter or shortening can have a negative impact on even the healthiest ingredients. According to the American Heart Association, below are some great options for heart-healthy cooking techniques:

  • Grilling: Adds flavor without extra fat
  • Steaming: Preserves nutrients
  • Roasting: Brings out natural sweetness
  • Stir-frying: Uses less oil
  • Slow cooking: Perfect for soups and lean proteins
  1. Make heart-healthy swaps

Small daily substitutions can set you up on a path for improved heart health. Here are some low-effort swaps to consider:

  • Switch white bread with whole grain
  • Replace salt with herbs and spices
  • Swap full-fat dairy with low-fat options or alternatives like almond or soy milk
  • Trade red meat for fish or legumes (like chickpeas) a few times a week
  • Choose water with lemon or cucumber over sugary drinks

Next steps: Try these heart-healthy recipe ideas

The foundation for heart-healthy cooking is fresh foods, mindful preparation, and kitchen creativity. With a few simple adjustments, you can nourish your body, protect your heart, and enjoy the process every step of the way. If you’re a Mass General Brigham Health Plan member, check out the wellness benefits available to you, including health coaching and weight management programs. Below are some simple dishes to get you started on your heart-healthy cooking journey:

For additional heart-healthy recipes, check out:
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