Heart-Healthy Foods For Your Pantry + 40 Recipes with Heart-Healthy Ingredients

February 8, 2021

Learn about heart health, heart-healthy foods to keep stocked in your pantry, plus get 40+ recipes using the ingredients in this post!

We know how important it is to keep our heart in tip-top shape and since February is American Heart Month, I wanted to share a few tips and heart-healthy foods with you. You probably already know that food and nutrition play an essential role in preventing heart disease and maximizing heart health, but did you know that heart disease is the number one killer in the United States for both men and women? It’s often shocking to learn but there is a lot we can do to reduce our risk of heart disease! Below you’ll find 10 foods that you can keep stocked in your pantry that are great for heart health, plus there are 40+ recipes featuring the heart-healthy ingredients in this post so be sure to scroll all the way through the post for new recipe inspiration!

What Impacts Our Heart Health?

Heart health includes understanding your risk and making positive choices or changes to your current habits to reduce your risk of heart disease. The heart is responsible for pumping blood throughout our bodies, but when we eat a diet that is high in fat, added sugars, and processed foods we are putting added strain on our heart causing it to work harder. Over time, plaque can build up on the walls of our arteries which makes it harder to pump blood efficiently. This plaque build up can increase the risk of having a heart attack or a stroke.

I know this sounds very scary but the good news… it’s never too late to start caring about your heart and lowering your risk!

How To Live Heart-Healthy

Now let’s look at some of the things you can start doing right now to decrease your risk of heart disease. You may already be familiar with a few these, and maybe you’ve implemented some changes in your lifestyle to help keep your ticker healthy!

Ways to reduce your risk of heart disease include:

Eating a heart-healthy diet
Regular physical activity
Maintaining a healthy weight
Managing your stress
Limiting alcohol
Quitting smoking

Let’s dive into those 10 Heart-Healthy Foods that you can keep in your pantry year-round!

10 Heart Healthy Foods For Your Pantry

Canned Salmon

Salmon is a great source of omega-3 fatty acids which are important for both the heart and brain. Canned salmon includes all of the health benefits of fresh salmon without having to worry if it will go bad. You can use canned salmon to make salmon patties for an easy weekday dinner the whole family will enjoy. There are a few delicious salmon patty recipes below!

Chia Seeds

Chia seeds are a pantry staple to always have on hand. Noted to be one of the most healthy foods because of their amazing health benefits, chia seeds are high in omega-3 fatty acids, protein and are rich in fiber. The protein and fiber also help to provide that full feeling and can help with weight loss. Chia seeds swell when they are added to liquid which can make for a fun new take on an old favorite. Try my Coconut Chia Pudding or one of the chia pudding recipes below!

Flax Seeds

Flax seeds are very versatile and have numerous health benefits. In addition to being high in omega-3 fatty acids, flax seeds are also high in fiber which is beneficial for digestive health and can even help to lower your cholesterol. Flax seeds can be added to smoothies, salad dressings, granola, on top of yogurt, or even in place of eggs while baking. Versatile with lots of health benefits? What’s not to love!

Nuts

Walnuts and almonds are both recommended to eat to reduce your risk of heart disease since they are packed full of fiber, vitamins, and micronutrients. They also contain monounsaturated fats which are essential for the body, and great for the heart! Nuts like almonds, walnuts, and pistachios can aid in weight loss and weight maintenance. Throw them in recipes or add them as a topping to yogurt parfaits, oatmeal, salads, and so much more!

Olive Oil

This is one of my favorite cooking staples to always have on hand. Whether it’s to cook with or use as part of a salad dressing, olive oil is a great addition. Olive oil contains beneficial fatty acids and is full of antioxidants. Research has shown that individuals who use olive oil are less likely to develop heart-related diseases because it prevents LDL “bad” cholesterol from sticking to the sides of arteries.

Garlic

There’s nothing quite like garlic! It’s something I always keep on hand to flavor dishes. And not only does it taste and smell amazing but garlic also been shown to improve heart health and may help to prevent the formation of blood clots. The other good news is that it can last for six months in your pantry. Woohoo!

Oats

Oats are a whole grain, loaded with fiber, antioxidants, and are high in the micronutrient manganese. Manganese helps to dilate blood vessels and can prevent strokes and heart disease. Not to mention they are also very filling and can help with maintaining a healthy weight. Enjoy some of the tasty oat recipes below!

Beans and Legumes

Fun fact: individuals who eat beans regularly have better heart health and are less likely to die from a heart attack or stroke. This is because beans and legumes are full of fiber, protein, micronutrients, and antioxidants which can help to promote weight loss or help to maintain a healthy weight. With so many different varieties to choose from, beans and legumes can be a great addition to any meal, like this Kale & Roasted Beet Salad that includes garbanzo beans!

Green Tea

Green tea is high in antioxidants and polyphenols which may help to reduce inflammation in the body. Another way green tea protects the heart is by preventing plaque from sticking to the sides of arteries. Studies have shown that people who drink green tea have a lower risk of heart disease. Try my Fruity Green Tea Spritzer for something refreshing!

Dark Chocolate and Red wine

Saving the best for last! In moderation, these can be a way to get in extra antioxidants that promote heart health. Red wine contains the polyphenol, resveratrol, which has been shown to improve blood flow and help prevent plaque build-up on the inside of blood vessels. To get the health benefits from chocolate, make sure you pick chocolate with over 70% cacao. One thing to keep in mind… Too much of a good thing can still be too much, so be sure to enjoy these favorites in moderation.