Heart-Healthy Recipes for Seniors
American Heart Month has arrived! February is an excellent time to focus on heart health and make choices that support cardiovascular wellness. With the weather currently less than ideal for exercising, focusing on eating well is one of the best ways to maintain heart health this month.
A diet rich in fruits, vegetables, whole grains and lean proteins can support your cardiovascular health, as well as overall well-being. Here are three simple and delicious heart-healthy recipes perfect for seniors to enjoy during American Heart Month and beyond.
1. Salmon Quinoa Salad
Rich in omega-3 fatty acids, salmon helps reduce inflammation and supports heart health.
Ingredients (for two servings)
- 1 cup of cooked quinoa, cooled or chilled
- 2 cups of arugula
- ¼ cup chopped onion
- ¼ cup chopped tomato
- ½ pound wild salmon, skinned, (2-3 fillets)
- Salt + pepper to taste
- 3 tablespoons balsamic vinaigrette
- 1 tablespoon olive oil
- Lemon wedges, optional
Instructions
In a large bowl, add cooked and cooled quinoa, arugula, onion, tomato and balsamic vinaigrette. Season with salt and pepper. Gently toss and set aside.
Generously season salmon filets with salt and pepper. In a skillet, heat olive oil over medium heat. Place salmon on a skillet, skin side up and cook for 4 minutes, undisturbed, until golden brown and crispy. Flip the filets and cook until the fish feels firm to the touch, about another 3-4 minutes. Transfer to a plate to cool.
Once the salmon fillets have cooled, break them apart using a fork and toss in the quinoa salad. Squeeze some lemon juice, if desired. Serve and enjoy!
(Source: A Sassy Spoon)
2. Oatmeal With Berries and Nuts
Oats are high in fiber, which can help lower cholesterol and keep blood sugar levels stable.
Ingredients (for two servings)
- ¾ cup old-fashioned rolled oats
- 1 ½ cups water
- 2 tablespoons ground flaxseeds
- 1 tablespoon chia seeds
- ¼ teaspoon salt
- 1 cup organic berries
- ¼ cup walnuts or mixed nuts
Instructions
Bring 1 ½ cups water, oatmeal, ground flax, chia seeds and salt to a boil.
Turn down the heat and simmer for about 7-10 minutes until the water has evaporated and the oatmeal is soft. Chop berries into bite-sized pieces.
Serve oatmeal topped with the berries and nuts with soy yogurt or nut milk.
(Source: Plant-Based Cooking)
3. Mediterranean Chickpea Salad
Chickpeas are an excellent source of plant-based protein and fiber, promoting heart health.
Ingredients (for four servings)
- 2 tablespoons lemon juice or red wine vinegar
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes
- ½ medium onion, diced (about ½ cup)
- 1-2 cloves garlic, minced (about 1 teaspoon)
- 1 (15-ounce) cans no-salt-added chickpeas (garbanzo beans), drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- ½ medium cucumber, unpeeled and diced (about ½ cup)
- ½ medium bell pepper, diced (about ½ cup)
Instructions
In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano and red pepper flakes to make a dressing.
Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
Serve immediately, or chill before serving if desired.
(Source: nutrition.va.gov)
Make This Heart Month Your Healthiest With Masonicare
These heart-healthy recipes are not only easy to prepare but are also packed with essential nutrients to keep seniors feeling their best. This American Heart Month, take the opportunity to nourish your body with wholesome meals that promote a healthy heart and a happy lifestyle!
Prioritize your heart health this month and beyond. Discover the resources and support Masonicare offers at www.masonicare.org or call us at 888.332.0033 to learn more.
