5 heart healthy recipes

The little things you do each day can make a big difference to your health and your heart.

Eating a diet that's low in saturated fat and high in fibre and plant-based foods can significantly reduce your risk of heart disease.¹ A well-balanced diet is also key to managing risk factors like blood pressure, cholesterol levels and type 2 diabetes.²

So, how can you adjust your eating habits to improve your heart health?

The Heart Foundation recommends making small, steady adjustments to your diet that you can continue long term.³

This could include:

• swapping out salt for herbs and spices
• using healthy fats and oils (like avocado and extra virgin olive oil)
• increasing your fibre by eating a variety of fruits, vegetables and wholegrains
• eating more legumes, nuts, seeds and seafood
• choosing reduced fat, unsweetened yoghurts, milk and cheese if you have been diagnosed with heart disease or high cholesterol.

Try our 5 dietitian approved healthy heart recipes for some nutritious and delicious inspiration.

Looking for a quick and easy way to start your day? These muffins are the perfect option if you find yourself running out the door every morning. You can bake them the night before, set one aside and store the rest in the fridge or freezer. Served alongside a leafy salad, they're a great way to get some extra greens into your day.

Eggs are an important source of protein and vitamins, and the Heart Foundation considers them to be part of a healthy eating pattern. There are no limits on how many eggs you should eat unless you have type 2 diabetes, high LDL ('bad') cholesterol or heart disease (in which case, the Heart Foundation recommends a maximum of 7 eggs a week).⁴

Making heart healthy changes to your diet doesn't mean you have to abandon your favourite recipes and flavours; sometimes, you can just make some small adjustments to the ingredients you use or your portion sizes. Luckily, a plateful of smoked salmon and poached eggs is an Australian breakfast staple. This classic dish is simple, satisfying, and a handy way to start getting some wholegrains, healthy fats and protein into your diet.

This bolognaise is absolutely packed with veggies and legumes. A healthy twist on a family favourite, the red kidney beans and lentils are an excellent (and cheap) source of protein and fibre.⁵ Choose your favourite wholegrain pasta option, and store any leftover sauce in an airtight container in the freezer for the next time you need some weeknight comfort food.

Want to learn how you can switch salt for healthier seasonings? This recipe for jerk chicken and pineapple salsa is a fantastic way to get to know the herbs and spices hidden in the back of your pantry. With moist, charred chicken and a vibrant, flavour filled salsa, this recipe is light enough for sizzling summer days and has all the right spices to keep you warm when the weather changes.

This healthy lemon tart was created by a clinical dietitian and nutritionist, and is creamy, zesty, and sweet. The curd is made with eggs and Greek yoghurt, which is a good source of protein and calcium.⁶ Be sure to choose a low fat, unsweetened option as a lot of yoghurts are high in added sugar.

The Heart Foundation has created a brochure detailing what heart healthy eating patterns are, the changes you can make if you have heart disease or its risk factors, and a healthy eating action plan. They also offer information, tools and support to help you reduce your risk and prevent or manage heart disease.