Heart-Healthy Edamame & Veggie Rice Bowl This vegan grain bowl not only offers a convenient make-ahead option for a work lunch but also contributes to heart health. The wholesome combination of brown rice, roasted vegetables, and edamame is enhanced by the refreshing tang of citrus dressing. The sweet caramelization of the roasted veggies adds a delightful twist to this heart-friendly recipe. Ingredients: ½ cup cooked brown rice (see associated recipes) 1 cup roasted vegetables (see associated recipes) ¼ cup edamame ¼ avocado, diced 2 tablespoons sliced scallions 2 tablespoons chopped fresh cilantro 2 tablespoons Citrus-Lime Vinaigrette (see associated recipes) Directions: Arrange brown rice, roasted vegetables, edamame, and diced avocado in a 4-cup sealable container or bowl. Top the mixture with sliced scallions and chopped fresh cilantro. Just before serving, drizzle the heart-healthy Citrus-Lime Vinaigrette over the bowl for a burst of refreshing flavor. This nutrient-packed bowl not only satisfies your taste buds but also supports your heart health with its wholesome ingredients and vibrant flavors. Enjoy! Heart-Healthy Speedy Scallion-Ginger Salmon Cakes These quick and delightful scallion-ginger salmon cakes are an ideal choice for hectic weeknights. Infused with the invigorating flavors of ginger and scallions, and featuring water chestnuts for a crisp bite, these salmon cakes are not only delicious but also heart-friendly. The sesame-ginger sauce adds a creamy and cooling touch. You can either use fresh salmon fillets or canned salmon to simplify the preparation. Ingredients Creamy Sesame-Ginger Sauce ¼ cup sour cream 3 tablespoons mayonnaise 1 teaspoon toasted sesame oil 1 teaspoon rice vinegar ½ teaspoon grated fresh ginger ¼ teaspoon ground pepper Salmon Cakes 1 (14 3/4-ounce) cooked salmon fillet or 1 (14 3/4-ounce) can salmon, drained 1 large egg, lightly beaten 1 tablespoon reduced-sodium soy sauce 1 teaspoon Dijon mustard 1 ¾ cup fresh whole-wheat breadcrumbs (see Tip) ½ cup chopped scallions ¼ cup chopped water chestnuts 1 ½ teaspoons grated fresh ginger ¼ teaspoon ground pepper 2 teaspoons extra-virgin olive oil, divided Directions Creamy Sesame-Ginger Sauce: Whisk sour cream, mayonnaise, sesame oil, vinegar, 1/2 teaspoon ginger, and pepper together in a small bowl until smooth. Cover and refrigerate until ready to use. Salmon Cakes: Place salmon in a medium bowl and flake apart using a fork (remove and discard any skin or bones). Add egg, soy sauce, and mustard; stir to combine. Add breadcrumbs, scallions, water chestnuts, ginger, and pepper; stir until well combined. Divide the mixture into 8 portions; shape into patties about 2 1/2 inches wide and 1/2-inch thick. Heat 1 teaspoon oil in a large nonstick skillet over medium-low heat. Add 4 patties; cook, turning once, until golden brown and heated through, about 3 minutes per side. Repeat with the remaining 1 teaspoon oil and 4 patties. Serve with Creamy Sesame-Ginger Sauce and lime wedges, if desired. To make ahead:Cover and refrigerate sauce (Step 1) for up to 2 days. Tip:To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear the bread into pieces and pulse in a food processor until coarse crumbs form. One slice makes about 1/2 cup fresh breadcrumbs. Heart-Healthy Avocado Tuna Spinach Salad Avocado adds creaminess, while sunflower seeds provide texture and crunch in this easy tuna-spinach salad. Additionally, this dish is beneficial for heart health. Ingredients: ½ can (5 ounces) water-packed tuna ¼ cup diced avocado ¼ cup halved cherry tomatoes 1 ½ tablespoons poppy seed dressing 1 tablespoon diced red onion 1 tablespoon extra-virgin olive oil 2 cups baby spinach 1 tablespoon sunflower seeds Directions: In a medium bowl, combine tuna, avocado, tomatoes, dressing, onion, and oil. Serve the mixture over spinach and sprinkle with sunflower seeds. Heart-Healthy Stuffed Sweet Potato with Hummus Dressing Indulge in a delightful and heart-conscious meal with this stuffed sweet potato recipe featuring black beans, kale, and a luscious hummus dressing. Packed with wholesome ingredients, this 5-ingredient lunch is not only hearty but also simple to prepare, making it a perfect choice for a nourishing solo meal. Ingredients: 1 large sweet potato, scrubbed ¾ cup chopped kale 1 cup canned black beans, rinsed ¼ cup hummus 2 tablespoons water Directions: Prick the sweet potato all over with a fork. Microwave on High until cooked through, approximately 7 to 10 minutes. While the sweet potato is cooking, wash the kale and drain, leaving water to cling to the leaves. Place in a medium saucepan, cover, and cook over medium-high heat, stirring occasionally, until wilted. Add black beans and a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally until the mixture is steaming hot, for about 1 to 2 minutes. Split the sweet potato open and top it with the kale and bean mixture. In a small dish, combine hummus and 2 tablespoons of water. Adjust the consistency by adding additional water as needed. Drizzle the heart-healthy hummus dressing over the stuffed sweet potato for a burst of flavor and added nutritional benefits. Enjoy this wholesome and satisfying stuffed sweet potato as a nutritious addition to your heart-conscious culinary repertoire. Heart-Healthy Mixed Greens Salad with Lentils & Sliced Apple Elevate your heart health with this nutritious mixed greens salad featuring lentils, feta, and apple slices. This vegetarian entree is not only satisfying but also quick and easy to whip together for a wholesome lunch. To save time, opt for drained canned lentils, ensuring they are low-sodium and rinsed before adding to the salad. Ingredients: 1 ½ cups mixed salad greens ½ cup cooked lentils 1 apple, cored and sliced (divided) 1 ½ tablespoons crumbled feta cheese 1 tablespoon red-wine vinegar 2 teaspoons extra-virgin olive oil Directions: Arrange the mixed salad greens on a serving plate. Top the greens with cooked lentils, approximately half of the apple slices, and crumbled feta cheese. Drizzle the salad with red-wine vinegar and extra-virgin olive oil for a burst of flavor and heart-healthy benefits. Serve the salad with the remaining apple slices on the side for a refreshing touch. Enjoy this delightful mixed greens salad as a nourishing and heart-conscious meal option. Heart-Healthy Mahi-Mahi Fish Tacos Recipe Indulge in a delightful culinary experience with these heart-healthy mahi-mahi fish tacos. The chili-coated fish develops a delightful crust in a hot pan, while the creamy avocado sauce perfectly complements the crisp jicama. This quick and easy recipe comes together in just 20 minutes. Ingredients: 4 skinless mahi-mahi fillets (4 ounces each) 1 teaspoon chili powder ½ teaspoon ground pepper 1 tablespoon extra-virgin olive oil ½ teaspoon salt, divided 1 ripe avocado ⅓ cup plain whole-milk Greek yogurt ⅓ cup water 2 tablespoons lime juice 6 (6-inch) corn tortillas, warmed ½ cup jicama matchsticks 1 red Fresno chile or jalapeño pepper, seeded and sliced ½ cup loosely packed fresh cilantro leaves Directions: Sprinkle chili powder and ground pepper evenly over the mahi-mahi fillets. Heat olive oil in a large nonstick or cast-iron skillet over medium-high heat. Add the fish and cook until golden brown and cooked through, approximately 3 minutes per side. Transfer the cooked fish to a paper-towel-lined plate, sprinkle evenly with 1/4 teaspoon salt, and set aside. In a blender, combine the ripe avocado, Greek yogurt, water, lime juice, and the remaining 1/4 teaspoon salt. Process until well combined and smooth, about 30 seconds. Use a fork to flake the fish into large pieces. Top each warmed tortilla with the flaked fish, jicama matchsticks, avocado sauce, sliced chile (or jalapeño), and fresh cilantro. Serve these heart-healthy mahi-mahi fish tacos immediately and enjoy a flavorful and nutritious meal. Heart-Healthy Chickpea & Quinoa Grain Bowl Grain bowls are a canvas for endless creativity, and there's no right or wrong way to craft one! For a classic and nourishing twist, we've embraced simplicity with hummus, quinoa, avocado, and an abundance of veggies, creating a deliciously heart-healthy meal. Ingredients: 1 cup cooked quinoa ⅓ cup canned chickpeas, rinsed and drained ½ cup cucumber slices ½ cup cherry tomatoes, halved ¼ avocado, diced 3 tablespoons hummus 1 tablespoon finely chopped roasted red pepper 1 tablespoon lemon juice 1 tablespoon water, plus more if desired 1 teaspoon chopped fresh parsley (Optional) Pinch of salt Pinch of ground pepper Directions: Arrange quinoa, chickpeas, cucumbers, tomatoes, and avocado in a wide bowl. In a separate bowl, stir together hummus, roasted red pepper, lemon juice, and water. Adjust the consistency by adding more water until desired. Add parsley, salt, and pepper; stir to combine. Serve the heart-healthy dressing with the Buddha bowl, elevating your meal with a burst of flavors and beneficial nutrients for your cardiovascular well-being. Heart-Healthy Diet: Beneficial Foods for Cardiovascular Health Heart disease stands as the foremost threat to human life, and ensuring a healthy heart starts with our daily dietary choices. As World Heart Day approaches on September 28th, it is crucial to ask yourself: do you truly understand what contributes to heart health? Let's explore essential foods that promote cardiovascular well-being. I. Nuts Nuts play a crucial role in regulating blood pressure, boosting antioxidant levels, reducing inflammation, improving metabolism, and lowering the risk of ischemic heart diseases without adding excessive weight. Additionally, the rich content of vitamin E in nuts acts as a renowned antioxidant, preventing cell aging and reducing the risk of heart diseases. Top recommendations: Almonds, walnuts, hazelnuts, peanuts, pistachios, and walnuts. II. Vegetables and Fungi Vegetables boast rich concentrations of vitamins, fiber, calcium, potassium, and low-fat, low-energy attributes. They aid in reducing cholesterol levels, maintaining clear blood vessels, and lowering the risk of heart diseases. Fungi, known for their strong nourishing properties, contribute valuable nutrients for cardiovascular health. Top recommendations: Spinach, carrots, eggplants, cabbage, black fungus, and mushrooms. III. Legumes Legumes, rich in protein and fat-free, are cholesterol-free and contain fiber, iron, calcium, and potassium. A diet incorporating legumes can significantly reduce the risk of heart diseases and certain cancers. For women, consuming legume-based products is particularly beneficial, effectively reducing the risk of heart disease. Top recommendations: Black beans, soybeans, fava beans, green beans, peas, and red beans. IV. Fish Fish, known to prevent fat deposition and arterial blood clotting, plays a vital role in reducing the chances of stroke, heart disease, irregular heartbeats, fat deposition, arterial hardening, and sudden cardiac arrest. Regular consumption of fish, excluding deep-fried varieties, contributes positively to overall heart health. Top recommendations: Tuna, freshwater trout, mackerel, sardines, salmon, and tilefish. V. Berries Many berries are rich in vitamins, with higher fiber content compared to other fruits, and some boast high levels of antioxidants. Regular consumption of berries supplements the body with vitamin C, trace amounts of iron, calcium, and vitamin A, simultaneously lowering the risk of heart attacks. Top recommendations: Blueberries, blackberries, strawberries, raspberries, acai berries, and cranberries. Heart Health and Aerobic Exercise Exercise gifts you a robust heart. The efficiency of the heart's function relies on the adequacy and strength of myocardial contractions. Exercise not only increases myocardial strength but also enhances coronary blood flow, alleviating nutritional deficiencies in the heart. In a time when cardiovascular diseases are increasingly affecting young and middle-aged individuals, embracing physical activity adds an extra layer of safety. I. Brisk Walking Walking is the simplest and most effective aerobic exercise for improving cardiorespiratory function and increasing oxygen intake. Recommended frequency: approximately 4.5 kilometers of walking daily, for at least 30 minutes, around 5 times a week. II. Swimming Swimming provides excellent exercise for the nervous, respiratory, digestive, muscular, and circulatory systems, serving as a delightful full-body workout. III. Dancing Dancing, being a full-body exercise, relaxes the body and mind, enhances mood, reduces stress, promotes blood circulation, and increases oxygen intake. Experts suggest tailoring dance routines according to individual physical conditions. IV. Cycling Research indicates that a cycling habit enhances cardiovascular function, with heart rate variations depending on pedaling speed and terrain fluctuations. Climate and Heart Diseases The last Sunday of September marks World Heart Day, prompting us to reflect on the prevalent threat of heart diseases to human health. Climate, as we know, significantly impacts health and emotions, contributing to conditions like arthritis and heart disease. Climate change often leads to various health issues. Let's explore the relationship between climate and heart diseases. Cold Weather and Increased Cardiovascular Burden Low temperatures increase the burden on the cardiovascular system. Consequently, deaths due to heart diseases are more common in winter, as low temperatures cause blood to flow from the skin into the body, requiring the heart to work harder to maintain body warmth. Hot Summer Leading to Heart Disease Mortality Summer also sees a peak in heart disease-related deaths. Intense heat causes the heart to beat more vigorously, increases sweating, and raises blood pressure. Overheating can burden the immune system and weaken the body's resistance, making individuals more susceptible to infectious diseases. Age and Weight Sensitivity to Climate Elderly individuals are more sensitive to climate changes due to the natural weakening of the cardiovascular system with age. Additionally, body weight influences people's perception of climate – overweight individuals find it uncomfortable in hot weather, while those with lower body weight struggle in cold conditions. Similar Climate Responses in Men and Women Experiments reveal that both men and women exhibit almost identical responses to climate changes. Poor Air Quality Triggering Myocardial Infarction Heart disease patients face a higher likelihood of developing diseases when breathing polluted air. Environmental pollution from industrial and vehicular emissions increases airborne particulate pollutants, leading to systemic inflammation and triggering myocardial infarction. The significance of environmental factors is evident in health surveys of American firefighters, where 50% of deaths are attributed to cardiovascular diseases, with 10%-100% of heart attacks occurring while inhaling large amounts of smoke during firefighting. Headaches Caused by Air Conditioning and Dryers Air conditioners and dryers help individuals avoid extreme cold or heat, but they absorb negative ions from the air, adversely affecting the body, brain, and emotions. Prolonged exposure to air with excessive positive ions released by air conditioners can cause headaches after more than 8 hours of exposure. In conclusion, adopting a heart-healthy diet, engaging in regular aerobic exercise, and being mindful of climate conditions contribute to maintaining a healthy heart and reducing the risk of cardiovascular diseases. For individuals with specific health conditions, consulting a healthcare professional before making significant changes to diet or exercise routines is advisable. Heart-Healthy Copycat Olive Garden Chicken & Gnocchi Soup Indulge in the comforting goodness of this heart-healthy copycat Olive Garden chicken and gnocchi soup. With its creamy texture and chewy, pillowy gnocchi, this soup not only satisfies your appetite but also nourishes your heart. Pair it with a vibrant green salad and some wholesome breadsticks for a delightful meal. Ingredients: 3 tablespoons extra-virgin olive oil 1 ½ cups chopped yellow onion ¾ cup sliced celery 2 tablespoons minced garlic 2 teaspoons fresh thyme leaves 5 cups lower-sodium chicken broth ¾ cup matchstick carrots ½ teaspoon ground pepper ⅛ teaspoon salt 1 (14 ounce) bone-in chicken breast, skin removed 1 (12 ounce) package refrigerated potato gnocchi 3 cups baby spinach, coarsely chopped ½ cup half-and-half 2 tablespoons cornstarch Directions: Heat oil in a large Dutch oven over medium heat. Add onion and celery; cook, stirring occasionally, until softened, about 5 minutes. Stir in garlic and thyme; cook, stirring often, until fragrant, about 1 minute. Stir in broth, carrots, pepper, salt, and chicken; bring to a boil over medium-high heat. Reduce heat to medium to maintain a simmer; cook, flipping the chicken occasionally, until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, 15 to 20 minutes. Transfer the chicken to a plate. Stir gnocchi into the simmering soup; cook, stirring occasionally, until tender, about 5 minutes. Meanwhile, using 2 forks, shred the chicken into bite-size pieces. Return the shredded chicken to the pot. Add spinach; stir until the spinach is wilted, about 1 minute. Whisk half-and-half and cornstarch together in a liquid measuring cup. Drizzle the mixture into the soup; cook, stirring constantly, until slightly thickened, about 2 minutes. Delight in the rich flavors of this heart-healthy soup that not only satisfies your taste buds but also contributes to your well-being. Heart-Healthy Chicken and Vegetable Stew Warm up your winter nights with this heart-healthy chicken stew, perfect for chilly evenings. Packed with lean protein and an array of colorful vegetables, this recipe is not only satisfying but also beneficial for your heart. Serve it alongside homemade biscuits for a wholesome and nourishing meal. Ingredients: 2 teaspoons canola oil 4 skinless, boneless chicken thighs, cut into 1 1/2-inch pieces (about 1 pound) 4 medium carrots, thinly sliced (2 cups) 2 stalks celery, thinly sliced (1 cup) 2 medium leeks, thinly sliced (2/3 cup) 3 cloves garlic, minced 2 cups reduced-sodium chicken broth 1 medium round red potato, cubed (3/4 cup) 1 cup frozen cut green beans 2 teaspoons snipped fresh rosemary or 1 teaspoon dried rosemary, crushed ¼ teaspoon ground black pepper ½ cup fat-free milk 1 tablespoon flour Cracked black pepper Directions: In a 4-quart Dutch oven, heat oil over medium heat. Add chicken, carrots, celery, leeks, and garlic. Cook and stir for 5 to 8 minutes or until the chicken is brown on all sides and the vegetables are starting to soften. Stir in chicken broth, potato, green beans, rosemary, and ground black pepper. Bring to a boil; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink. Meanwhile, in a small bowl, whisk together milk and flour until smooth. Stir the mixture into the cooked stew. Return to boiling; reduce heat. Cook and stir for about 2 minutes or until the mixture is thickened. To serve, ladle the stew into four bowls. Sprinkle each serving with cracked black pepper. Enjoy this heart-warming and nourishing meal. Heart-Healthy One-Pot Spinach & Tomato Whole-Wheat Pasta Experience the simplicity of a one-pot pasta dinner that not only tastes fresh and delicious but is also heart-healthy. Cooking the pasta directly in the flavorful sauce not only saves time but also minimizes cleanup. This speedy recipe is incredibly versatile, allowing for easy ingredient swaps. You can customize it with your favorite vegetables like sliced zucchini and mushrooms or enhance it with leftover chicken or crumbled sausage for added protein. Embrace the health benefits of whole-wheat spaghetti, making it a nutritious alternative to white pasta, especially when prepared in this one-pot fashion. Ingredients: 1 tablespoon olive oil 1 cup chopped onion 6 garlic cloves, finely chopped 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained 1 ½ cups unsalted chicken stock ½ teaspoon dried oregano 8 ounces whole-wheat spaghetti or linguine ½ teaspoon salt 10 ounces fresh spinach 1 ounce Parmesan cheese, grated (about 1/4 cup) Directions: Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat. Sauté onion and garlic for 3 minutes or until the onion starts to brown. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid. Cover, reduce heat to medium-low, and cook for 7 minutes or until pasta is almost done. Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand for 5 minutes. Sprinkle with cheese and serve. Tips: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells. Use fresh grape tomatoes instead and add fresh herbs. Try incorporating chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish. Chicken & Dumplings Soup with Heart-Healthy Benefits Indulge in the comforting warmth of this hearty chicken-and-dumplings soup, elevated with a heart-healthy twist. Featuring whole-wheat biscuits, these dumplings not only maintain a light texture but also provide a substantial boost of fiber. Thyme and parsley complement the traditional flavors, adding a touch of freshness to this beloved crowd-pleaser. IngredientsSoup 2 tablespoons canola oil or another neutral oil 1 cup chopped yellow onion 1 cup chopped carrots ½ cup chopped celery ½ cup chopped parsnip 1 tablespoon chopped fresh thyme 1 bay leaf ½ cup all-purpose flour, divided 6 cups lower-sodium chicken broth ¼ cup half-and-half ½ teaspoon ground pepper ¼ teaspoon salt 2 ½ cups shredded cooked chicken ½ cup frozen peas 2 tablespoons chopped fresh flat-leaf parsley DirectionsTo prepare the soup: Heat 2 tablespoons of oil in a Dutch oven over medium-high heat. Add onion, carrots, celery, parsnip, thyme, and bay leaf; cook, stirring occasionally, until tender, about 5 minutes. Add 1/4 cup all-purpose flour; cook, stirring constantly, until the vegetables are evenly coated, about 1 minute. Gradually add 1/2 cup broth, stirring until the mixture is combined and thickened. Gradually add the remaining 1/4 cup flour, stirring until combined. Gradually add the remaining 5 1/2 cups broth, stirring until combined. Stir in half-and-half, pepper, and salt, scraping up the browned bits on the bottom of the pot with a wooden spoon. Increase heat to high and bring the mixture to a boil. Reduce heat to low; simmer, stirring occasionally, until thickened, about 4 minutes. Stir in chicken, peas, and 2 tablespoons parsley. Meanwhile, prepare dumplings: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt in a large bowl. Add butter and oil, stirring until combined. Add buttermilk, scallion, and parsley, stirring until just combined. Use a 1/3-cup measure to scoop dumplings and gently drop into the soup (you should have 8 dumplings). Cover and cook over low heat until a wooden pick inserted into the center of the dumplings comes out clean, about 20 minutes. Garnish with additional parsley before serving, if desired. To make ahead: Refrigerate in an airtight container for up to 3 days. To reheat, microwave on Medium (50%) for 2 to 3 minutes. Nourishing Your Heart: 10 Delectable Recipes for a Healthy Cardiovascular System Taking care of your heart has never been so flavorful! Dive into a world of heart-healthy recipes that not only support cardiovascular well-being but also tantalize your taste buds. Here are 10 delightful dishes designed to keep your heart happy: 1. Heart-Healthy Lemon Shrimp & Orzo Salad Savor the succulence of lemon-infused shrimp combined with orzo pasta in this heart-healthy salad. Packed with omega-3 fatty acids and wholesome grains, it's a treat for your taste buds and your heart. View Recipe 2. Heart-Healthy Chickpea & Quinoa Grain Bowl Fuel your body with plant-based protein and essential nutrients in a delightful chickpea and quinoa grain bowl. A hearty and satisfying option that supports heart health. View Recipt 3. Heart-Healthy Quinoa, Avocado & Chickpea Salad over Mixed Greens Elevate your salad game with a nutrient-packed blend of quinoa, creamy avocado, and protein-rich chickpeas. A vibrant dish that's as good for your heart as it is for your palate. View Recipe 4. Heart-Healthy Fish Tacos with Preserved Grapefruit Salsa Experience the perfect fusion of flavors with heart-healthy fish tacos topped with zesty grapefruit salsa. A delightful way to incorporate lean protein and citrus freshness into your diet. View Recipe 5. Heart-Healthy Spicy Tuna Salad English Muffin Sandwich Spice up your lunch with a heart-healthy spicy tuna salad sandwich. Packed with lean protein and a touch of heat, it's a satisfying and heart-conscious choice. View Recipe 6. Heart-Healthy Orange-Mint Freekeh Salad with Lima Beans Delight in the citrusy freshness of an orange-mint freekeh salad, complemented by the heartiness of lima beans. A wholesome and heart-boosting addition to your menu. View Recipe 7. Heart-Healthy Veggie & Hummus Sandwich Indulge in a veggie and hummus-packed sandwich that's not only delicious but also promotes heart health. A colorful and satisfying choice for a wholesome meal. View Recipe 8. The Best Tuna Salad Recipe for Sandwiches Enjoy the classic goodness of tuna salad, elevated to suit heart-healthy preferences. A timeless favorite crafted with ingredients that prioritize your cardiovascular well-being. View Recipe 9. Heart-Healthy Green Goddess Wrap Wrap up your favorite greens in a heart-healthy package with the Green Goddess Wrap. Bursting with flavor and nutrients, it's a green delight that cares for your heart. View Recipe 10. Salmon Couscous Salad Delight in the omega-3-rich goodness of salmon in a refreshing couscous salad. A balanced and heart-healthy dish that combines flavors and textures to perfection. View Recipe Embark on a culinary journey that not only pleases your palate but also nurtures your heart. These recipes are crafted with your cardiovascular well-being in mind, ensuring that every bite contributes to a healthier, happier heart. Enjoy the goodness and take a step toward a heart-smart lifestyle! Heart-Healthy Lemon Shrimp & Orzo Salad Overview: Elevate your culinary experience with this Heart-Healthy Lemon Shrimp & Orzo Salad. Bursting with flavors and heart-healthy ingredients, this easy pasta salad is not only a delight for your taste buds but also a smart choice for your cardiovascular well-being. Ingredients: 8 ounces whole-wheat orzo 1 pound peeled and deveined raw shrimp (21-25 per pound), cut into bite-size pieces 4 cups sugar snap peas, cut into bite-size pieces 1/4 cup extra-virgin olive oil Zest & juice of 1 lemon 1/4 cup finely chopped dill, plus more for garnish 1 tablespoon minced shallot 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon ground pepper Directions: Bring a large saucepan of water to a boil over high heat. Add orzo and cook for 7 minutes. Add shrimp and peas, and cook until the peas are tender and the shrimp are cooked through, 2 to 3 minutes more. Drain. Meanwhile, whisk oil, lemon zest and juice, dill, shallot, mustard, salt, and pepper in a large bowl. Add the orzo, shrimp, and peas to the bowl and toss to combine. Serve warm or at room temperature, garnished with more dill if desired. Heart-Healthy Note: Indulge in the heart-healthy benefits of this Lemon Shrimp & Orzo Salad. Whole-wheat orzo provides fiber, while shrimp contributes lean protein and omega-3 fatty acids, supporting cardiovascular health. Sugar snap peas add a crunchy texture and essential nutrients. The olive oil-based dressing, infused with lemon and dill, not only enhances the flavor but also provides heart-healthy monounsaturated fats. Enjoy this vibrant and nutritious salad, a delicious choice for your heart! Heart-Healthy Chickpea & Quinoa Grain Bowl Overview: Delight your senses and support heart health with this nourishing Chickpea & Quinoa Grain Bowl. Classic and simple, this bowl features a delightful combination of quinoa, chickpeas, avocado, and an abundance of veggies. Packed with heart-healthy ingredients, it's a delicious way to care for your well-being. Ingredients: 1 cup cooked quinoa 1/3 cup canned chickpeas, rinsed and drained 1/2 cup cucumber slices 1/2 cup cherry tomatoes, halved 1/4 avocado, diced 3 tablespoons hummus 1 tablespoon finely chopped roasted red pepper 1 tablespoon lemon juice 1 tablespoon water, plus more if desired 1 teaspoon chopped fresh parsley (Optional) Pinch of salt Pinch of ground pepper Directions: Arrange quinoa, chickpeas, cucumbers, tomatoes, and avocado in a wide bowl. In a bowl, stir hummus, roasted red pepper, lemon juice, and water. Add more water to reach the desired consistency for the dressing. Add parsley, salt, and pepper, and stir to combine. Serve the heart-healthy dressing with the Buddha bowl. Heart-Healthy Note: This Chickpea & Quinoa Grain Bowl not only offers a symphony of flavors but also promotes heart health. Quinoa and chickpeas provide a wholesome source of plant-based protein and fiber, supporting cardiovascular well-being. Avocado contributes heart-healthy monounsaturated fats, while the veggies offer an array of essential nutrients. The hummus-based dressing not only enhances taste but also adds an extra dose of plant-powered goodness. Enjoy this heart-smart bowl as a delicious and nutritious addition to your meal!