- Mix quinoa with black beans to make a protein-rich burger.
- Add the grain into soups in place of noodles or rice.
- Create a next-level salad by combining quinoa with your favorite vegetables.
- Add cinnamon, honey and peaches to the grain for a delicious (and nutritious) oatmeal alternative.
Black beans
Black beans are high in fiber, which helps your body maintain healthy cholesterol levels and reduces your risk of heart disease, according to the U.S. Centers for Disease Control and Prevention.
They are also nutritionally dense and high in protein, which is why they’re sometimes referred to as a “superfood.” The U.S. Department of Agriculture (USDA) recommends eating about 1 to 3 cups of beans per week. Lower salt varieties can be especially beneficial for heart health.
Ways to enjoy black beans:
- Swap out beef for low-fat black beans in all your favorite dishes.
- Add them to quinoa for a protein-dense meal.
- Mix them into fruit and vegetable-based salsa and dips for some added fiber.
Walnuts
Walnuts contain an abundance of alpha-linolenic acid, which is converted into certain types of omega-3 fatty acids in the body, according to Harvard Health. Omega-3 fatty acids help protect your heart health in a number of ways, including lowering triglyceride fats in your body.
In addition, a study published recently in the Journal of the American College of Cardiology found that eating walnuts regularly for two years reduced a key inflammatory marker that’s associated with coronary heart disease. Since walnuts are high in calories, try to limit your portion size to less than one cup per week.
Ways to enjoy walnuts:
- Top off your favorite desserts with a handful of walnuts.
- Mix them into fruit salads for some added crunch.
- Finely chop walnuts and use them to coat your favorite lean or plant-based meat.
Salmon
Salmon not only contains heart-healthy omega-3 fatty acids, but this pink fish also has plenty of vitamin B6, which helps keep an amino acid called homocysteine in balance for optimal heart health.
Salmon is also low in saturated fat, and the AHA recommends eating two (3-ounce) servings per week to help lower your risk for cardiovascular disease and stroke.
Ways to enjoy salmon:
- Cook it in olive oil with a squirt of mango juice.
- Top it with teriyaki sauce and serve it over quinoa.
- Bake it with lemon juice, minced garlic and cilantro for a tasty dish.
To help keep your heart healthy, Dajani emphasizes that correct portion size is also very important. “Even when you eat healthy foods, it’s important not to overeat,” he shares. “Knowing what and how much to eat is a skill everyone should learn.”
You can find out more about the best foods for heart health in the 2020-2025 USDA Dietary Guidelines for Americans.