Heart-Healthy Recipes to Support a Balanced, Nourishing Diet

Thrive Market’s content is produced by skilled writers, fact-checked by experts, and updated regularly. This article was reviewed and edited by:
Sabrina Wildermuth, MS, Certified Food Scientist (CFS) and Director of Nutrition & Regulatory Compliance and Michelle Leonetti, MS, Registered Dietitian Nutritionist (RDN) and Quality Assurance Nutrition & Regulatory Manager.

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Eating for heart health doesn’t have to be complicated—or boring. An eating pattern that focuses on whole foods like vegetables, fruits, whole grains, legumes, lean proteins, and unsaturated fats can help support overall wellness as part of a balanced lifestyle.

To make it easier to put those principles into practice, we’ve rounded up heart-healthy recipes from the Thrive Market blog—from fiber-forward breakfasts to satisfying dinners. These recipes highlight ingredients like olive oil, nuts, seeds, legumes, vegetables, and omega-3-rich seafood that naturally fit into a heart-healthy way of eating.

What is a heart-healthy diet? 

While you should always consult your doctor for any medical advice, you can begin to take care of your heart by maintaining a diet that’s filled with whole foods and that avoids overly processed foods. 

To better understand how your diet can support your heart health, it’s important to understand how certain foods can negatively affect your heart health. An imbalanced diet can contribute to: 

• High cholesterol
• Type 2 Diabetes
• High blood pressure
• Obesity 
• Atherosclerosis (plaque build-up in arteries)
  
  All of these can increase your risk of heart disease, heart attack, stroke, and other conditions. 

Foods to prioritize for a heart-healthy diet: 

• Fruits
• Nonstarchy vegetables 
• Lean meats and seafood (that are low in saturated fats)
• Whole grains 
• Legumes
• Nuts and seeds

Foods to limit or avoid for a heart-healthy diet: 

• Fast food 
• Baked goods and sugary desserts 
• Processed snack foods 
• High-sodium prepared meals 
• Sugary soft drinks and juices
• Red meats and processed meats 

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Heart-Healthy Breakfasts

Starting your day with nourishing ingredients can help you feel energized and satisfied throughout the day. These breakfasts are low in saturated fats—and free of processed ingredients—and prioritize things like nuts, seeds, whole grains, fruits and vegetables. 

Quinoa Porridge
A low-sugar porridge made with whole ingredients like quinoa and almonds makes a great way to support your heart first thing in the AM. (Tip: For a less processed version, replace the jam with fresh fruit.)

Superfood Breakfast Cookies

Loaded with nuts, seeds, and flavorful spices, these “cookies” are a more wholesome  alternative to sugary breakfast bars.

Egg Whites Three Ways

While whole eggs may be too high in saturated fats for many heart-healthy diets, egg whites fit well into this type of eating plan. This recipe will show you three ways to separate egg yolks from egg whites so you can use them in your breakfast. 

Raw Honey Granola Cups
Made with oats, nuts, and coconut, these granola cups are great for breakfast or a snack paired with yogurt and fruit.

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Heart-Healthy Lunch Ideas

Lunch is a great opportunity to load up on vegetables, fiber, and protein, which are key components of a heart-supportive eating pattern. Skip the drive-thru in favor of these wholesome, tasty lunch ideas.

Tomato Chickpea Soup
A cozy, plant-forward soup that highlights legumes and vegetables for a filling midday meal without the dairy. 

Broccolini Salad
Crisp broccolini paired with a simple dressing makes for an easy, veggie-forward lunch or make-ahead side.

Tuna Temaki (Tuna Hand Rolls)

To reduce your saturated fat intake, opt for chunk light tuna instead of other types of tuna—like the canned version used in this simple recipe. 

Sesame Salmon Salad Rolls
Salmon, fresh vegetables, and rice paper wraps come together for a light but satisfying lunch option.

Zucchini Noodle Cacio e Pepe
Swapping traditional pasta for zucchini noodles adds more vegetables to your midday meal while keeping flavors satisfying and familiar.

Plant-Based Grain Bowl With Lime Tahini
Grain bowls made with whole grains, vegetables, and olive oil align well with heart-supportive eating patterns that emphasize fiber and unsaturated fats.

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Heart-Healthy Dinner Recipes

Dinner recipes that emphasize vegetables, whole foods, and thoughtful cooking methods can help round out a heart-healthy day of eating. These ideas will help you to avoid the takeout temptation and stick to your health goals. 

Poached Cod in Tomato Sauce 
This heart-healthy dinner recipe features tender cod gently poached in a rich tomato sauce for a flavorful, light meal that feels comforting without being heavy. Lean fish paired with tomatoes and aromatics makes this an easy, nutrient-dense option for anyone looking for healthy seafood dinner ideas.

One-Pot Chile-Ginger Chicken and Rice
Looking for an easy heart-healthy dinner? This one-pot chicken and rice recipe brings together lean protein, warming spices, and aromatic ginger in a single pan.  

Jackfruit Jambalaya
This plant-forward twist on jambalaya is a flavorful heart-healthy dinner idea that highlights vegetables, legumes, and spices. Jackfruit and chickpeas create a hearty texture, while peppers, celery, and onions add color and fiber—making this a satisfying option for plant-based and meatless meals.

Italian Baked Chicken With Cherry Tomatoes
Inspired by Mediterranean flavors, this healthy baked chicken dinner pairs juicy chicken breasts with cherry tomatoes, garlic, and herbs. Roasted in one pan, it’s a simple, heart-healthy dinner recipe that works well with whole grains or roasted vegetables for an easy, balanced meal.

Banza Rotini One-Pot Kale and Mushroom Pasta
Packed with plant-based ingredients and hearty greens, this one-pot pasta is a great option for anyone searching for heart-healthy pasta recipes or vegetarian dinner ideas.

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Heart-Healthy Sides & Snacks

Pumpkin Hummus
A seasonal spin on classic hummus that adds extra fiber and flavor to wraps, bowls, or snack plates.

Olive Oil Granola Bark
A crunchy, lightly sweet snack made with oats, almonds, and a mix of seeds, all brought together with olive oil for a satisfying bite.

Omega-3 Maple Almond Butter
This homemade almond butter features chia, flax, and hemp seeds, making it a simple way to add more plant-based fats to toast, fruit, or smoothies.

Other heart-healthy snack ideas: 

• Apple slices with nut butter
• Non-starchy vegetables with hummus
• Roasted chickpeas
• Popcorn with herbs or nutritional yeast
• Dried fruits like raisins or dates
• Sourdough crackers with low-sodium canned tuna