Recipes Your Heart and Tastebuds Will Love

[This article was written by Cristina Cavanugh, a registered dietitian on Amwell.]

According to the American Heart Association, heart disease is the leading cause of death in America and when it comes to your heart health, what you eat matters. The risk of developing heart disease can be greatly reduced with a few dietary changes. 

Follow these tips to keep your family’s meals “heart-smart!” 

• Aim to keep sodium intake to less than 2,400 mg per day which is equal to 1 teaspoon of salt. Flavor food with herbs/spices and limit processed and canned foods that are preserved with sodium.  Look for products that state on the label “low sodium” or “no salt added.” 

• Swap saturated fat and trans fat with healthier monounsaturated and polyunsaturated fats. Excellent options are olive oil, nuts, seeds, and avocados!

• The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons per day for women and 9 teaspoons per day for men. Too much sugar in the diet can contribute obesity and diabetes which are both risk factors for heart disease. 

• Eat a wide variety of fruits, veggies and whole grains that will fill you up with less calories and provide fiber. Aim for 25-30 grams of fiber per day.

Looking for some inspiration? Try these heart healthy recipes created by the dietitians on Amwell.  Each recipe contains around 350 calories, are under 500 mg of sodium and less than 5 grams of saturated fat and are PACKED with flavor.