15 Delicious and Easy Cardiovascular Healthy Recipes

Introduction
When someone says “cardiovascular health,” you may just think of the heart itself but
the entire cardiovascular system should be considered.

Cardiovascular health is about more than just the heart. While the heart is the hardest
working muscle in the body, its ability to function properly and efficiently is dependent
on a large and complex network of veins, arteries, and capillaries that supply vital
blood and oxygen to the heart.

Unfortunately, cardiovascular healthis ranked as the number one medical concern in

America. Cardiovascular disease accounts for nearly 800,000 American deaths per
year.* For women, heart-related illnesses surpass breast cancer as the leading cause of
death.

By following a few key diet and nutrition tips, you can keep your heart strong and
healthy for years to come. After all, you are what you eat.

Like everything in health, diet is often your first line of defense against disease and the
first step to claiming your health. In addition to taking targeted supplements, you’ll
also want to tweak your diet to support your overall well-being.

However, making the transition from your current way of eating to one that supports
your health can be very challenging. While some people are extremely comfortable
making the lifestyle changes so necessary to regaining great health, others have found
it much more difficult and slow going to change longstanding unhealthy lifestyle
habits. But if you are determined to heal and persevere, you will eventually get there
and enjoy every bit as dramatic and positive a recovery.

To help you on your journey, we’ve provided you with 15 cardiovascular healthy
recipes across three areas that support a healthy heart:

1. Superfoods
2. Inflammation
3. General Cardiovascular Health

You’ll find breakfast ideas, soups, salads, main dishes, and even dessert. And every
recipe in each section incorporates foods known to support that area of health.

So sit back, let your mouth water, and get ready to appease your taste buds AND
improve your health.

Source: Centers for Disease Control

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15 Delicious and Easy Cardiovascular Healthy Recipes

Green foods are packed with so many nutrients, it’s no wonder they are called the
super foods of the nutrition world. They are exceptionally rich sources of chlorophyll
and vital minerals, and have been found to alleviate depression and fatigue, support
your immune system, eliminate toxins, promote a healthy gut and bowel, inhibit
Candida, aid in weight loss, and even banish bad breath.

Study after study has shown that the best way to take advantage of all of these benefits
is to eat plenty of fruits and vegetables. Research has shown that a diet high in plant-
based foods helps to lower cholesterol, reduce your risk for heart disease, balance
blood sugar levels, promote a healthy weight, and even reduce your risk of cancer.

Green superfoods in particular are rich in carotenoids, antioxidants, trace elements,

enzymes, and other phytonutrients. They help detoxify your body, boost your immune
system, promote healthy digestion and nutrient absorption, balance your body’s pH
levels, and ease inflammation.

Fortunately, there is an easy—and delicious—way to reap the rewards of these

“superfoods”—incorporate these amazing foods into your daily diet.

Spectacular Superfoods
You cannot go wrong with green superfoods. Several of the standouts include:
• Alfalfa
• Aloe vera
• Parsley
• Watercress
• Spinach
• Broccoli
• Green tea
• Kale

Several antioxidants also qualify to be called superfoods, such as:

• Acerola cherries
• Raspberry
• Apple
• Citrus foods
• Pomegranate
• Mango
• Papaya
• Pineapple

Best of all, these incredible powerhouses combine mouthwateringly well in a variety of

recipes. Be sure to look for the bolded superfoods in each recipe.

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15 Delicious and Easy Cardiovascular Healthy Recipes

The Banana Split

Ingredients: Directions:
1 cup plain, unsweetened kefir 1. Combine all ingredients in a blender
and process until smooth.
2 tablespoons unsweetened cocoa
2. Serve chilled.
1/2 cup frozen strawberries
3. Serves 1.
1/2 cup frozen pineapple
half a banana
1 cup fresh spinach

Veggie Quinoa Salad

Ingredients: Directions:
½ cup quinoa 1. Combine quinoa and water in small
1 cup water saucepan. Bring to a boil, reduce heat,
1 green pepper and cook for 10-15 minutes, or until all
1 cup carrots, sliced liquid is absorbed.
2. Put quinoa in a large salad bowl. Add green
1 cup cabbage, chopped
pepper, carrots, cabbage, broccoli, and
1 cup broccoli flowerets
cauliflower.
1 cup cauliflower flowerets
3. Add olive oil and tamari and mix well.
1 tablespoon olive oil
4. Serves 4.
2 teaspoons tamari sauce

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15 Delicious and Easy Cardiovascular Healthy Recipes

Spicy Vegetable Soup

Ingredients: Directions:
2 tablespoons olive oil 1. Sauté onion, carrots, celery, garlic, and
1 medium onion, chopped potato in olive oil until soft.
2 medium carrots, chopped 2. Add V8 juice and broth, and bring to a
boil.
2 medium celery stalks, chopped
3. Reduce heat and add zucchini and
1 teaspoon minced garlic
broccoli. Cover and simmer 15-20
1 russet potato, peeled and cubed
minutes.
32 ounces spicy, low-sodium V8 juice
4. Add parsley, spinach, and kale. Cover
32 ounces low-sodium vegetable broth
and simmer 15-20 minutes.
2 medium zucchini, sliced 5. Serve warm.
1 cup broccoli flowerets 6. Serves 6.
¼ cup fresh parsley
1 cup baby spinach
1 bunch kale, chopped

Perfect Primavera
Ingredients:
16 ounces buckwheat pasta 1 tablespoon dried parsley
3 tablespoons olive oil ½ teaspoon sea salt
1 onion, chopped Black pepper, to taste
1 tablespoon garlic, minced ¼ cup fresh basil, chopped
1 red bell pepper, chopped 1 1 cup cherry tomatoes, halved
green bell pepper, chopped ¼ cup Parmesan cheese, grated
3 carrots, julienned
1 cups fresh spinach, chopped
2 cups broccoli flowerets

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15 Delicious and Easy Cardiovascular Healthy Recipes

Directions:
1. Cook pasta in a large pot of boiling, salted water until al dente. Drain and set aside.
2. In a large saucepan, heat oil over medium heat. Add onion, garlic, red pepper,
green and pepper. Cook until vegetables are soft.
3. Add carrots, green beans, broccoli, Italian spices, sea salt, and black pepper. Cook
until carrots and broccoli are tender, but still slightly crisp.
4. Add basil and tomato and cook for 5–10 minutes.
5. Pour pasta into a large bowl. Add vegetables and mix well.
6. Top with Parmesan cheese and serve warm.
7. Serves 6.

Papaya-Mango Custard
Ingredients: Directions:
4 ounces lowfat, plain, organic Green 1. Place all ingredients into a blender until
yogurt thick and pudding-like.
1 cup papaya 2. Serve chilled.
1 cup mango 3. Serves 2.
1 teaspoon honey

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15 Delicious and Easy Cardiovascular Healthy Recipes

Inflammation has been the topic of many a health conversation over the past few
years. It has been linked to everything from bruises and joint pain to heart disease and
cancer.

Researchers are just now beginning to truly understand the long-term and potentially
fatal consequences of unchecked, chronic inflammation and silent inflammation. First,
there’s the connection between inflammation and weight gain.

Many people feel that inflammation of the digestive organs can cause bloating and
swelling in the abdominal area, leading to “false fat.” By reducing the inflammation,
you can reduce the excess water gain and actually lose inches around the waist.

Next, inflammation plays a key role in arthritis and joint pain. Reducing inflammation
can ease the swelling and stiffness in the joints and provide pain relief.

Inflammation has also been identified as a significant factor in the development of

heart disease. In fact, stacks upon stacks of research and peer-reviewed studies show
that inflammation contributes to all stages of coronary artery disease, including heart
attack and stroke.

Lastly, research has established a clear link between chronic inflammation and a
variety of cancers, including breast, colorectal, lung, pancreatic, esophageal, stomach,
skin, and prostate cancers. Many of these studies show that the COX-2 enzyme is a
likely culprit in the formation of these cancers.

Fortunately, you don’t have to live in an inflamed state day in and day out. One of the
easiest ways to reduce inflammation is to stop feeding it…literally.

Anti-Inflammatory Foods
There are several foods that trigger inflammation. The main offenders include:
• Sugar
• Trans fats
• Red meat
• Dairy products

Ideally you’ll want to eliminate or at least limit these foods. Instead, aim for
inflammation fighters, particularly those rich in omega-3 fatty acids.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Omega-3 essential fatty acids (EFAs) are important for the production of series 1 and
3 prostaglandins, potent hormone-like substances with a wide range of health
benefits. Certain prostaglandins, particularly the series 2, are inflammatory in nature.

Other prostaglandins, such as the series 1 and 3, are anti-inflammatory, helping

regulate blood pressure, the breakdown of fat or cholesterol in your blood, heart rate,
blood clotting, and your immune system’s response to injury and infection. EFAs
also help reduce fatigue by decreasing inflammation and boosting immune function.
Foods rich in EFAs include:
• Cold-water fish
• Flaxseed
• Walnuts
• Organic soy
• Avocados

Other foods that are potent inflammation-fighters are:

• Aloe vera
• Tart cherries
• Beets
• Bell peppers
• Garlic and onion
• Sweet potato

Finally, there are also several herbs that are anti-inflammatory, including:
• Cumin
• Curry
• Ginger
• Parsley
• Basil

Not only are these foods ideal for quelling the fire of inflammation, but they are
delicious! Check out these inflammation-fighting recipes and look for the
bolded healthy foods in each one.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Cherry Banana Smoothie

Ingredients: Directions:
1½ cups organic soy milk 1. Combine all ingredients in a blender
and process until smooth.
3 tablespoons ground flax seeds
2. Serve chilled.
¾ cup aloe vera juice
3. Serves 2.
¾ cup frozen tart cherries
1 banana

Roasted Vegetable Salad

Ingredients: Directions:
1 red onion, cut in large chunks 1. Preheat oven to 425°F.
1 red bell pepper, cut in large 2. Add all vegetables to roasting pan.
chunks 3. Top with basil and lemon pepper.
1 green bell pepper, cut in large 4. Drizzle with olive oil and bake for 45 minutes.
chunks 5. Place ½ cup lettuce on each of four plates.
5 cloves garlic 6. Divide veggie mixture evenly among the plates
2 beets, cubed and serve warm.
1 sweet potato, peeled and cubed 7. Serves 4.
2 tomatoes, cut in large chunks
1 tablespoon basil, sliced
1 teaspoon lemon pepper
2 teaspoons olive oil
2 cups romaine lettuce

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15 Delicious and Easy Cardiovascular Healthy Recipes

Miso Soup
Ingredients:
4 cups water
2 carrots, sliced
1 onion, sliced
1 cup tofu, organic and cubed
4 tablespoons miso
2 tablespoons dried wakame, chopped
½ tablespoon fresh parsley, chopped

Directions:
1. In a large pot, heat ½ cup water.
2. Add carrots and onion and cook for 8-10 minutes.
3. Add another ½ cup water and tofu. Cook for 5-7 more minutes.
4. Add the rest of the water and bring to a boil.
5. Lower heat, cover and simmer for 15 minutes.
6. In a small bowl, add 2 tablespoons of boiled water to miso and create a thin paste.
7. Add miso paste, wakame and parsley to pot and stir.
8. Cook for 5 more minutes and serve warm.
9. Serves 4.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Thai Turbot
Ingredients:
2 teaspoons sesame oil, divided 4 teaspoons tamari sauce
2 garlic cloves, minced 1 tablespoon stevia
2 teaspoons fresh ginger, peeled and minced 22 ounces coconut milk, divided
1 cup red pepper, chopped 2 tablespoons fresh cilantro, chopped
1 cup red onions, chopped 4 6-ounce turbot fillets olive oil
1 teaspoon curry powder 3 teaspoons sesame seeds
2 teaspoons curry paste 2 cups quinoa, cooked in 2 cups
½ teaspoon ground cumin water, 2 cups coconut milk

Directions:
1. Preheat broiler.
2. Heat 1 teaspoon of sesame oil over medium high heat.
3. Add garlic and ginger and cook for 1-2 minutes, until fragrant.
4. Add pepper and onion and cook 2 minutes.
5. Stir in curry powder, paste, and cumin and cook 1 minute.
6. Add tamari, xylitol, and coconut milk and bring to a simmer.
7. Add cilantro and immediately remove from heat.
8. Brush fish with remaining teaspoon of sesame oil and sprinkle with sesame seeds.
9. Place on broiler pan brushed with olive oil and broil for 8 minutes (or until fish
flakes easily).
10. Place fish on top of quinoa and top with sauce.
11. Serve hot.
12. Serves 4 (each serving ½ cup quinoa, one fillet, ½ cup sauce).

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15 Delicious and Easy Cardiovascular Healthy Recipes

Gingerbread
Ingredients:
½ cup coconut oil, melted
½ cup Truvia
1 egg
½ cup light molasses
1 ½ cups gluten-free baking mix
3/4 teaspoon salt
3/4 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
1/2 cup boiling water

Directions:
1. Preheat oven to 350°F.
2. Cream coconut oil and Truvia for 30-45 seconds.
3. Add egg and molasses and beat thoroughly.
4. In a separate bowl, sift together baking mix, salt, baking soda, ginger, and
cinnamon.
5. Add dry ingredients to egg mixture, alternating with boiling water, until well
blended.
6. Pour mixture into a lightly greased 8x8 pan and bake for 40 minutes, or until
toothpick comes out clean.
7. Serve warm or at room temperature.
8. Serves 9.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Cardiovascular-Healthy Foods
There is no shortage of advice when it comes to a heart-healthy diet. The basic
advice is eat lots of fruits and vegetables, watch the salt and sugar, lose the trans
fats/saturated fats, up your fiber intake, and aim for lean proteins.

Or, to say it even more simply—go Mediterranean. A Mediterranean-type diet gives

you the fiber you need, the antioxidants your heart craves, and the healthy fats
your entire body uses to function at peak performance.

Studies have shown a stunning 29 percent reduction in heart disease for every 10-
gram increase in fiber. Plus, high-fiber foods also contain tremendous sources of
phytonutrients, including flavonoids, phytoestrogens, lignans and carotenoids. These
precious phytonutrients, which comprise a huge part of the Mediterranean diet,
make it the best diet for preventing heart disease.

There are two main types of fiber: insoluble fiber (doesn’t dissolve in water) and
soluble fiber (dissolves in water). Insoluble fiber is found in whole grains, most
kinds of bran, the edible skin of fruits like apples and pears, and root vegetables.

Soluble fiber is found in oatmeal, fruits, vegetables, barley, beans, and seeds, and it’s
a fermentable complex carbohydrate—meaning that friendly bacteria living inside
your colon can digest it (by fermenting it) as their primary source of food.

Antioxidants are the anti-agers of the nutrient world, working to protect your body
from free radical damage. Free radical damage has long been believed to be a risk
factor of many of the chronic diseases that accompany aging—including heart disease.

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15 Delicious and Easy Cardiovascular Healthy Recipes

This can be seen in a 2011 study published in Stroke. Researchers looked at women
who had not had a previous cardiovascular event. They found that, over the course of
11.5 years, there had been 1,322 stroke cases. They also learned that those women who
ate the foods with the most antioxidants had a 17 percent lower risk for total stroke
than those women who ate foods with the fewest antioxidants.

Foods rich in antioxidants include kidney beans, berries, prunes, apples, pecans,
cherries, plums, dark chocolate, red wine, green tea, and black beans.

Essential fatty acids (EFAs), including linolenic (an omega-3) and linoleic (an
omega-6), are fats that your body does not produce and that you must therefore obtain
through diet or supplementation. The proper amount of omega-3 in balance with the
more common omega-6 oils influences the body's immune system, inflammatory
response, blood flow, blood pressure, and coagulability or "thickness" of the blood.

Specifically, EFAs reduce the production of a dangerous substance known as

thromboxane A2, which stimulates abnormal blood clots and increases the risk of
heart attacks and strokes. Great EFA sources include wild, cold-water fish; nuts and
seeds; coconut; and avocado.

And let’s take a look at how these scrumptious foods can come together in fabulous
recipes to keep your cardiovascular healthy and strong throughout the years. Look for
the bolded heart-healthy foods in each recipe.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Warm Blueberry Almond Quinoa

Ingredients:
1 cup quinoa
2 cups unsweetened almond
milk
1/8 teaspoon salt
1 tablespoon stevia
2 teaspoons cinnamon
¼ cup slivered almonds
1 cup fresh blueberries
1 tablespoon flaxseed

Directions:
1. Rinse quinoa.
2. Warm milk in saucepan over medium heat for three minutes.
3. Add quinoa and salt.
4. Cover and simmer for 20 minutes.
5. Remove from heat and stir in stevia, cinnamon, almonds, blueberries and flaxseed.
6. Divide evenly into two bowls and serve warm.
7. Serves 2.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Sunburst Salad
Ingredients:
4 ounces dried, unsweetened cranberries
¼ cup red wine
2 tablespoons olive oil
¼ cup red wine vinegar
2 tablespoons water
1 teaspoon stevia
1 teaspoon cinnamon
5 dashes Tabasco sauce
salt and pepper to taste
Bagged organic mixed greens
4 ounces sliced almonds
1 avocado, diced

Directions:
1. Soak the cranberries in the red wine overnight.
2. In a small mixing bowl, combine olive oil, vinegar, water, stevia, cinnamon and
Tabasco sauce, whisking until emulsified.
3. Drain the wine from the cranberries.
4. In a large salad bowl, add lettuce, almonds, cranberries and avocado.
5. Add dressing and toss well to coat.
6. Serves 4.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Seafood Bonanza
Ingredients:
2 teaspoons olive oil
2 carrots, sliced
2 stalks celery, sliced
1 red onion, chopped
3 cloves garlic, minced
2 cups low sodium vegetable broth
1 pound halibut, cut in 1/2" cubes
½ pound shrimp, peeled and halved
2 zucchini, sliced
2 yellow squash, diced
2 teaspoons herbes de Provence

Directions:
1. Heat olive oil in a large stock pot.
2. Add carrots, celery, onion, and garlic and cook until tender.
3. Add broth and bring to a boil.
4. Reduce heat, cover, and simmer for thirty minutes.
5. Add halibut, shrimp, zucchini, squash, and herbes de Provence.
6. Cover and simmer for 15 minutes or until fish flakes easily.
7. Serve warm.
8. Serves 6.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Herbed Salmon with Mango Salsa

Ingredients:
4 skinless wild-caught salmon fillets (6 to 8 ounce, 1-inch thick)
Salt and freshly ground black pepper
1 tablespoon chopped fresh thyme
1 1/2 tablespoons chopped fresh marjoram
1 tablespoon chopped fresh oregano
1/2 tablespoon chopped fresh rosemary
1 1/2 tablespoons olive oil, plus 1 teaspoon for the salsa
1 cup fresh mango, diced
½ avocado, diced
2 tablespoons chopped scallions
½ teaspoon rice vinegar

Directions:
1. Season salmon on both sides with salt and pepper and set in refrigerator for at
least 30 minutes. When ready, sprinkle and press both sides of the fillets with
herbs.
2. Heat oil in a non-stick pan until just before it begins to smoke and then place in the
fillets.
3. Sauté over high heat for 3 to 5 minutes, then turn them over and sauté for another
2 to 3 minutes on the second side.
4. If the salmon starts to brown or the oil smokes, turn the heat down to medium.
5. Cooking time should be 8 to 10 minutes per inch of total thickness depending on
how well-done you like your salmon.
6. Remove salmon from pan with spatula and pat dry on both sides with a paper towel
to eliminate fat before serving.
7. For the salsa, combine mango, avocado, scallions, 1 teaspoon olive oil and rice
vinegar in a small bowl.
8. Top each piece of salmon with ¼ cup salsa.
9. Serves 4.

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15 Delicious and Easy Cardiovascular Healthy Recipes

Chocomole
Ingredients:
1 ripe avocado, pitted
1/2 teaspoon vanilla
4 tablespoons cocoa powder
1 tablespoon powdered stevia or xylitol
1/2 cup water

Directions:
1. Pit and scoop out avocado into a food processor or high-speed mixer.
2. Add rest of ingredients and blend until mixed well and creamy.
3. Serves 1-2.

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Conclusion:
With delicious cardiovascular healthy recipes like these, it will be a snap to make a few
modifications to your diet and stay on a cardiovascular healthy path to avoiding many
of the diseases and health conditions plaguing Americans today, from inflammation
and cardiovascular health issues.

By nourishing your body with healthy foods and supplementing with targeted
nutrients as needed, you can increase your odds of maintaining good cardiovascular
health and well-being for years to come.

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