Foods Good for Your Heart

Friday, February 1, 2019

Heart Healthy Foods Blog Photo

Protect your heart health by eating foods that are good for your heart! We have some tips for the types of foods you should choose, and some recipes to follow that use heart-healthy foods.

  • Eat leaner meats, such as poultry and fish instead of red meat like pork and beef.
  • Eat whole grains, like brown rice and whole wheat bread instead of other starches like potatoes and white rice.
  • Eat unsaturated fats like nuts, avocados, and olive oil instead of saturated fats like butter and full-fat dairy products.
  • Eat foods you prepare instead of processed foods to lower your sodium intake.
  • Eat fruits and veggies instead of snack foods like chips.

Get these recipes and dozens more in the free cookbook Good for Your Heart from Bon Secours.

Spinach Salad with Fruit Flavors

Makes 6 servings


  • 10 ounces chopped spinach
  • 10 strawberries, chopped
  • 10 oz. can mandarin oranges, drained and rinsed
  • ½ cup unsalted sunflower seeds or slivered almonds
  • ¼ cup fat-free raspberry vinaigrette

Toss ingredients together and serve.

All-in-One Meal

Makes 6 servings


  • 3 boneless skinless chicken breasts, halved
  • 2 cans French-style green beans
  • 6-8 red potatoes, quartered
  • 1 stick trans-fat-free margarine
  • 1 packet of zesty Italian seasoning


  1. Preheat oven to 375 degrees.
  2. Season chicken breast halves to your taste. Place in middle of glass casserole dish facing down.
  3. Drain most of the liquid out of the green beans, leaving about ½ can. Place along one side of the chicken.
  4. Place quartered potatoes on the other side of the chicken.
  5. Place margarine on top of vegetables. Sprinkle seasoning over all.
  6. Cover with aluminum foil and bake for 45-60 minutes.

Slow Cooker Tacos

Makes 8 servings


  • 1 pound cooked and chopped chicken breasts
  • 3 cups finely chopped fresh tomatoes
  • 2 cups fresh corn
  • 2 cups low-sodium canned black beans
  • 2 cups low-sodium canned red kidney beans
  • 1 envelope ranch seasoning mix
  • 2 tablespoons low-sodium taco seasoning
  • 1 small onion, chopped
  • 1 bell pepper, chopped


Place all ingredients in a slow cooker and cook on low for 4-6 hours.

Easy Banana Ice Cream

Makes 1 serving


  • 1 very ripe medium-size banana

Peel the banana and cut it into chunks. Put the uncovered chunks on a plate or tray in a freezer and freeze for at least an hour.

When you are ready to serve, put the frozen pieces of banana in a blender or food processor and process until smooth, scraping down the sides as necessary. As the banana thaws slightly, the texture will become smooth and creamy.

If you’re concerned about your heart health, speak to your primary care doctor or a cardiologist. For more guidance eating a heart-healthy diet, make an appointment with a dietitian.