Are you looking for ways to naturally lower your triglyceride levels? The good news is that incorporating healthy fats, whole grains, and lean proteins into your diet can make a big impact. In fact, studies have shown that a diet rich in omega-3 fatty acids, fiber, and antioxidants can help reduce triglyceride levels and promote overall heart health.
To get started, we’ve put together 20 delicious and easy-to-make recipes that are specifically designed to support heart health. From baked salmon with lemon and dill to roasted Brussels sprouts with olive oil, these recipes are packed with nutrients and flavor. In this article, we’ll explore the top 20 heart-healthy recipes to lower triglycerides naturally, including salads, soups, smoothies, and more.
Baked salmon with lemon and dill
A bright and citrusy twist on classic baked salmon, this recipe combines the freshness of lemon and dill for a flavorful and moist dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet, leaving space between each.
4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
5. Brush the mixture evenly over the salmon fillets.
6. Sprinkle chopped dill over the top of each fillet.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Quinoa and black bean salad
This flavorful salad combines the nutty taste of quinoa with the creamy texture of black beans, perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, and red bell pepper.
2. In a small bowl, whisk together olive oil and lime juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Stir in chopped cilantro.
5. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Avocado and spinach smoothie
Kick-start your day with a nutritious and delicious smoothie packed with the goodness of avocados, spinach, and other wholesome ingredients.
Ingredients:
– 1 ripe avocado, peeled and pitted
– 2 cups fresh spinach leaves
– 1/2 cup frozen pineapple chunks
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
– Fresh mint leaves for garnish (optional)
Instructions:
1. Add the avocado, spinach, pineapple, and almond milk to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the honey and blend until well combined.
4. Taste and adjust sweetness or consistency as desired by adding more honey or ice cubes.
5. Pour into a glass and garnish with fresh mint leaves, if desired.
Cooking Time: 2-3 minutes (blending time)
Servings: 1
Grilled chicken with steamed broccoli
Savor the flavors of a classic combination: juicy grilled chicken paired with tender steamed broccoli.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 teaspoon lemon juice
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 4 cups broccoli florets
– 2 tablespoons water
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, lemon juice, and garlic powder.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Season with salt and pepper as desired.
5. Grill chicken for 5-6 minutes per side, or until cooked through.
6. Meanwhile, bring a pot of water to a boil. Add broccoli florets and cover.
7. Steam broccoli for 3-4 minutes, or until tender but still crisp.
8. Serve grilled chicken with steamed broccoli and enjoy!
Cooking Time: 15-20 minutes
Oatmeal with chia seeds and berries
This recipe is a perfect blend of fiber-rich oats, nutrient-dense chia seeds, and sweet-tart berries. It’s a quick and easy breakfast that will keep you full and satisfied until lunchtime.
Ingredients:
– 1 cup rolled oats
– 2 tablespoons chia seeds
– 1/4 cup mixed berries (fresh or frozen)
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– 1 cup water or milk
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the chia seeds and cook for an additional minute.
4. Add the mixed berries and honey or maple syrup (if using). Cook for another minute to allow the flavors to meld together.
5. Remove from heat and season with salt.
6. Serve warm, garnished with additional berries if desired.
Cooking Time: 10-12 minutes
Lentil and vegetable soup
This hearty soup is a perfect blend of protein-rich lentils and flavorful vegetables, making it a great option for a quick and nutritious meal. With its comforting aroma and taste, this recipe is sure to become a family favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium carrots, chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium potatoes, peeled and cubed
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, carrots, and garlic in a little water until tender.
2. Add the lentils, potatoes, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Walnut and flaxseed energy balls
Revitalize your day with these nutritious energy balls packed with walnuts, flaxseeds, and wholesome goodness.
Ingredients:
– 1 cup rolled oats
– 1/2 cup chopped walnuts
– 1/4 cup ground flaxseeds
– 1/4 cup honey
– 1 tablespoon almond butter
– Pinch of salt
Instructions:
1. In a medium bowl, combine oats, walnuts, and flaxseeds.
2. In a small saucepan, heat the honey over low heat until warm.
3. Add the almond butter to the honey and stir until smooth.
4. Pour the honey-almond mixture over the oat mixture and stir until well combined.
5. Use your hands to shape the mixture into 6-8 energy balls, about 1 inch in diameter.
6. Refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy balls are ready to go straight from the fridge.
Enjoy a boost of protein, fiber, and healthy fats with each delicious bite!
Roasted Brussels sprouts with olive oil
Elevate your vegetable game with this simple yet flavorful recipe that brings out the natural sweetness in Brussels sprouts. Roasting them with olive oil and a pinch of salt enhances their texture and taste.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt, to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the Brussels sprouts with olive oil, until they’re evenly coated.
3. Sprinkle salt to taste over the sprouts and toss again.
4. Spread the Brussels sprouts in a single layer on a baking sheet lined with parchment paper.
5. Roast for 20-25 minutes or until tender and caramelized, shaking the pan halfway through.
Cooking Time: 20-25 minutes
Garlic and herb roasted turkey breast
Elevate your turkey game with this flavorful roasted breast recipe, perfect for a special occasion or everyday dinner.
Ingredients:
– 1 (2-3 pound) boneless turkey breast
– 4 cloves of garlic, minced
– 2 tablespoons olive oil
– 2 tablespoons chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together minced garlic, olive oil, rosemary, thyme, salt, and pepper.
3. Place the turkey breast in a roasting pan and brush the garlic-herb mixture evenly over both sides of the breast.
4. Roast the turkey for 45-50 minutes or until it reaches an internal temperature of 165°F (74°C).
5. Let the turkey rest for 10-15 minutes before slicing and serving.
Cooking Time: Approximately 45-50 minutes
Kale and apple salad with walnuts
Celebrate the flavors of autumn with this refreshing salad, combining the earthy sweetness of kale with the crunch of apples and walnuts.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 large apple, diced (Granny Smith or Honeycrisp work well)
– 1/2 cup chopped walnuts
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale leaves with your hands for about 2 minutes to tenderize them.
2. Add the diced apple to the bowl and toss gently to combine.
3. Sprinkle the chopped walnuts over the top and toss again.
4. Drizzle the olive oil and apple cider vinegar over the salad, then season with salt and pepper to taste.
Cooking Time: 5-7 minutes (prep time included)
Grilled mackerel with asparagus
Savor the rich flavors of grilled mackerel paired with tender asparagus and a hint of citrus.
Ingredients:
– 4 mackerel fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Season mackerel fillets with salt and pepper.
3. Grill mackerel for 4-5 minutes per side, or until cooked through.
4. Meanwhile, toss asparagus with olive oil, salt, and pepper. Grill alongside the mackerel for 3-4 minutes, or until tender.
5. Squeeze lemon juice over the grilled fish and vegetables.
6. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Brown rice and vegetable stir-fry
This recipe is a flavorful and healthy combination of brown rice and mixed vegetables, cooked to perfection with minimal ingredients and effort. Perfect for a weeknight dinner or a quick lunch option.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, broccoli, etc.)
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Cook the brown rice according to package instructions using 2 cups of water.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the diced onion and minced garlic, cooking until the onion is translucent.
4. Add the mixed vegetables and cook until they are tender-crisp.
5. Stir in the cooked brown rice and soy sauce. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Greek yogurt with almonds and honey
A sweet and satisfying snack or dessert, this recipe combines the creaminess of Greek yogurt with the crunch of almonds and the sweetness of honey.
Ingredients:
– 1 cup Greek yogurt
– 1/4 cup sliced almonds
– 2 tablespoons pure honey
– Optional: pinch of salt
Instructions:
1. In a small bowl, combine the Greek yogurt, sliced almonds, and honey.
2. Mix until well combined, but still slightly chunky from the almonds.
3. Taste and add a pinch of salt if desired to balance out the sweetness.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None! This recipe is ready in just a few minutes.
Baked cod with tomato and basil
A flavorful and healthy recipe that combines the delicate taste of cod with the sweetness of tomatoes and the freshness of basil.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. In a bowl, mix together diced tomatoes, chopped basil, olive oil, lemon zest, salt, and pepper.
5. Spoon the tomato-basil mixture evenly over each cod fillet.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Chickpea and cucumber salad
A simple yet flavorful salad that combines the creaminess of chickpeas with the coolness of cucumbers, perfect for a light and satisfying meal or snack.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 medium cucumbers, sliced
– 1/4 cup red onion, thinly sliced
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the chickpeas, cucumber slices, and red onion.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 10 minutes
Steamed edamame with sea salt
This simple yet flavorful recipe brings out the natural sweetness of edamame, paired with the savory goodness of sea salt. Perfect as a snack or side dish for your next meal.
Ingredients:
– 1 cup fresh or frozen edamame
– 2 tablespoons water
– 1/4 teaspoon sea salt
Instructions:
1. Rinse the edamame under cold running water, and drain well.
2. In a medium-sized pot, add the edamame and 2 tablespoons of water.
3. Cover the pot with a lid and bring to a boil over high heat.
4. Once boiling, reduce the heat to low and steam for 5-7 minutes or until the edamame are tender but still crisp.
5. Remove from heat and immediately sprinkle with sea salt to taste.
6. Serve hot and enjoy!
Cooking Time: 5-7 minutes
Berry and flaxseed smoothie bowl
Start your day with a nutrient-packed smoothie bowl packed with antioxidants and fiber-rich berries and flaxseed. This refreshing treat is perfect for a quick breakfast or snack.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 1/2 cup unsweetened almond milk
– 2 tablespoons chia seeds
– 1 tablespoon ground flaxseed
– 1 tablespoon honey
– Pinch of salt
– Toppings: sliced almonds, shredded coconut, fresh mint leaves
Instructions:
1. In a blender, combine frozen berries, almond milk, chia seeds, and flaxseed.
2. Blend until smooth and creamy.
3. Add honey and blend until well combined.
4. Pour the mixture into a bowl.
5. Top with sliced almonds, shredded coconut, and fresh mint leaves.
Cooking Time: 5 minutes
Tips:
– Use any combination of frozen berries you like.
– Substitute almond milk with another non-dairy milk alternative if needed.
– Feel free to customize toppings to your liking!
Grilled shrimp and zucchini skewers
A flavorful and colorful summer treat that’s perfect for a quick dinner or outdoor gathering.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together garlic, salt, and pepper.
3. Add shrimp and zucchini to the bowl; toss to coat with garlic mixture.
4. Thread shrimp and zucchini alternately onto skewers, leaving a small space between each piece.
5. Brush skewers with olive oil.
6. Grill for 8-10 minutes, turning occasionally, until shrimp are pink and zucchini is tender.
Cooking Time: 8-10 minutes
Spinach and mushroom omelet
A flavorful and nutritious breakfast option, this spinach and mushroom omelet is perfect for a quick morning meal or as a satisfying brunch. With the earthy flavor of mushrooms and the nutrients of spinach, you’ll be starting your day off right.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini work well)
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: 1 tablespoon grated cheddar cheese for extra flavor
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Add mushrooms and cook until tender, about 3-4 minutes.
4. Pour in eggs and cook until edges start to set, about 2 minutes.
5. Add chopped spinach and stir to combine.
6. Use a spatula to gently fold the omelet in half.
7. Cook for an additional minute, then slide onto a plate.
8. Serve hot, garnished with additional spinach leaves if desired.
Cooking Time: 8-10 minutes
Whole wheat pasta with garlic and olive oil
This classic Italian-inspired dish is a staple for a reason – the combination of al dente whole wheat pasta, savory garlic, and rich olive oil creates a comforting and flavorful meal that’s quick to prepare.
Ingredients:
– 8 oz whole wheat pasta
– 3 cloves garlic, minced
– 1/4 cup extra virgin olive oil
– Salt, to taste
– Freshly ground black pepper, to taste
Instructions:
1. Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package instructions until al dente.
2. In a separate pan, heat the olive oil over medium-low heat. Add the minced garlic and cook for 4-5 minutes or until golden brown and fragrant.
3. Once the pasta is cooked, drain it and add it to the pan with the garlic and olive oil. Toss to combine, seasoning with salt and black pepper to taste.
4. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Summary
20 Heart-Healthy Recipes to Lower Triglycerides Naturally