12 Heart Healthy Dinners That Taste Like Comfort Food, Not a Diet

Eating for your heart does not mean bland chicken and sad steamed broccoli every night. The American Heart Association suggests filling your plate with vegetables, fruit, whole grains, beans, nuts and fish, cooking with plant oils and keeping salt and saturated fat in check. These heart healthy dinners do exactly that while still tasting like real, cozy food your whole family will want. Here is to good food and many happy years around the table..

Herb Crusted Baked Salmon, a Heart Healthy Classic

Salmon is one of the easiest heart healthy dinners you can make. Fatty fish like salmon is rich in omega 3 fats, and heart experts suggest eating fish about twice a week. A simple crust of herbs, garlic and lemon adds big flavor without extra salt. Roast green beans and cherry tomatoes on the same tray and dinner is done in about 20 minutes. How often does your family eat fish? A) weekly, B) monthly, C) rarely, or D) never?

You will need: 4 salmon fillets (5 oz each), 1 tbsp olive oil, 2 garlic cloves (minced), 1 tbsp fresh dill or parsley, zest of 1 lemon, black pepper, 1 pinch salt, 3 cups green beans, 1 cup cherry tomatoes, lemon wedges.

How to make it: 1. Heat the oven to 400F and line a sheet pan. 2. Toss the green beans and tomatoes with half the oil and spread them out. 3. Place the salmon in the middle. 4. Mix the remaining oil, garlic, herbs, lemon zest and pepper and brush it on the fish. 5. Bake 12 to 15 minutes until the salmon flakes easily. 6. Serve with lemon wedges.

Cozy Red Lentil Soup

Lentils are tiny nutrition heroes. They are packed with fiber and plant protein and naturally low in fat, and beans and lentils are a big part of a heart healthy eating pattern. This silky red lentil soup with carrots, cumin and a squeeze of lemon cooks in about 30 minutes and costs very little. It freezes well too, so make a double batch for busy nights. Would you add spinach or keep it smooth?

You will need: 1 tbsp olive oil, 1 onion, 2 carrots, 2 garlic cloves, 1 tsp cumin, 1/2 tsp smoked paprika, 1 cup red lentils (rinsed), 4 cups low sodium vegetable broth, 1 can no salt added diced tomatoes, juice of 1/2 lemon, black pepper.

How to make it: 1. Cook the onion and carrots in the oil for 5 minutes. 2. Add the garlic, cumin and paprika for 1 minute. 3. Add the lentils, broth and tomatoes. 4. Simmer 20 to 25 minutes until the lentils are soft. 5. Blend part or all of the soup for a creamy texture. 6. Stir in the lemon juice and pepper.

Turkey and Bean Chili With Extra Veggies

Chili night does not have to be heavy. Lean ground turkey, two kinds of beans and plenty of peppers make a hearty pot that is high in fiber and protein. Using no salt added tomatoes and rinsed canned beans, plus lots of spices, keeps the sodium lower without losing flavor, which makes this a heart healthy chili the whole family can enjoy. Top it with plain Greek yogurt instead of sour cream. Do you like your chili mild, medium or fiery?

You will need: 1 lb lean ground turkey, 1 tbsp olive oil, 1 onion, 1 bell pepper, 3 garlic cloves, 2 tbsp chili powder, 1 tsp cumin, 1 tsp oregano, 1 can no salt added crushed tomatoes, 1 can kidney beans and 1 can black beans (rinsed), 1 cup low sodium broth, Greek yogurt, cilantro.

How to make it: 1. Brown the turkey in the oil and break it up. 2. Add the onion, pepper and garlic and cook 5 minutes. 3. Stir in the spices for 1 minute. 4. Add the tomatoes, beans and broth. 5. Simmer 25 minutes. 6. Serve topped with yogurt and cilantro.

Heart Healthy Stuffed Peppers With Brown Rice

Stuffed peppers are a fun, colorful dinner that kids love to pick apart. This version fills sweet peppers with brown rice, lean turkey or beans, tomatoes and herbs, then bakes them in a light tomato sauce. Brown rice is a whole grain that adds fiber and staying power. Make them meatless with black beans and corn. Which color pepper is your favorite: red, yellow or green?

You will need: 4 bell peppers (tops cut off, seeds removed), 1 cup cooked brown rice, 1/2 lb lean ground turkey or 1 can black beans, 1 small onion, 2 garlic cloves, 1 cup no salt added tomato sauce, 1 tsp Italian herbs, black pepper, 1/4 cup shredded part skim mozzarella.

How to make it: 1. Heat the oven to 375F. 2. Cook the onion, garlic and turkey until browned. 3. Stir in the rice, half the tomato sauce, the herbs and pepper. 4. Fill the peppers and stand them in a baking dish. 5. Pour the remaining sauce around them, cover and bake 35 minutes. 6. Sprinkle with cheese and bake 10 more minutes.

Shrimp and Eggplant Stir Fry

A stir fry is one of the quickest ways to get lots of vegetables on the table. Shrimp is lean and cooks in about three minutes, and soft eggplant soaks up a garlicky ginger sauce. Low sodium soy sauce and a little sesame oil keep the flavor big and the salt lower. Serve it over brown rice or quinoa for a filling, balanced plate. Do you love eggplant, or would you swap in broccoli?

You will need: 1 lb shrimp (peeled), 1 large eggplant (cubed), 1 red bell pepper, 1 tbsp canola or avocado oil, 3 garlic cloves, 1 tbsp grated ginger, 2 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp honey, 1 tsp sesame oil, green onions, cooked brown rice.

How to make it: 1. Stir fry the eggplant in the oil over high heat for 6 to 8 minutes until soft. 2. Add the pepper, garlic and ginger for 2 minutes. 3. Add the shrimp and cook 3 minutes until pink. 4. Stir together the soy sauce, vinegar, honey and sesame oil and pour it in. 5. Toss well and top with green onions. 6. Serve over brown rice.

Whole Wheat Pasta Primavera

Pasta can absolutely be part of a heart healthy week. Choose whole wheat pasta for more fiber, then load it with vegetables like zucchini, peas, cherry tomatoes and broccoli. A light sauce of olive oil, garlic, lemon and a little parmesan lets the vegetables shine. It is colorful, quick and tastes like a meal at a little Italian trattoria. Which vegetable would you add first?

You will need: 8 oz whole wheat spaghetti or penne, 2 tbsp extra virgin olive oil, 3 garlic cloves, 1 zucchini, 1 cup broccoli florets, 1 cup cherry tomatoes, 1/2 cup peas, zest and juice of 1 lemon, 2 tbsp grated parmesan, fresh basil, black pepper.

How to make it: 1. Cook the pasta, adding the broccoli for the last 3 minutes. 2. Save 1/2 cup pasta water and drain. 3. Warm the oil and garlic in a large pan. 4. Add the zucchini, tomatoes and peas and cook 4 minutes. 5. Toss in the pasta and broccoli with the lemon and a splash of pasta water. 6. Finish with parmesan, basil and pepper.

Lemon Herb Baked Cod in 15 Minutes

Mild white fish is perfect for people who think they do not like fish. Cod is lean, flaky and high in protein, and it bakes in about 12 minutes. A topping of lemon, garlic, parsley and a few whole wheat breadcrumbs gives it a little crunch. Pair it with roasted vegetables or a big green salad for a light, heart healthy dinner that still feels satisfying. Have you tried baked cod before?

You will need: 4 cod fillets, 1 tbsp olive oil, 2 garlic cloves (minced), zest and juice of 1 lemon, 2 tbsp chopped parsley, 2 tbsp whole wheat breadcrumbs, paprika, black pepper, lemon slices.

How to make it: 1. Heat the oven to 400F. 2. Place the cod in a lightly oiled dish. 3. Mix the oil, garlic, lemon zest, juice and parsley and spoon it over the fish. 4. Sprinkle with the breadcrumbs, paprika and pepper. 5. Bake 12 to 15 minutes until the fish flakes. 6. Serve with lemon slices.

Lemon Rosemary Grilled Chicken

Skinless chicken breast is a lean protein that soaks up a marinade beautifully. This one uses olive oil, lemon, garlic and rosemary, so it is full of flavor with very little salt. Grill it, broil it or cook it in a grill pan, then slice it over salads, grain bowls or wraps all week long. It is the simplest kind of heart healthy meal prep. What would you serve it with?

You will need: 4 boneless skinless chicken breasts, 2 tbsp olive oil, juice and zest of 1 lemon, 3 garlic cloves, 1 tbsp fresh rosemary, 1 tsp paprika, black pepper, lemon slices.

How to make it: 1. Pound the chicken to an even thickness. 2. Mix the oil, lemon, garlic, rosemary, paprika and pepper. 3. Marinate the chicken for 30 minutes to 4 hours in the fridge. 4. Grill over medium high heat for 5 to 6 minutes per side until it reaches 165F. 5. Rest 5 minutes and slice.

Heart Healthy Mediterranean Salad Dinner

The Mediterranean way of eating is often praised by heart experts, and this big salad is a tasty way to try it. Crunchy lettuce, cucumber, tomatoes and creamy avocado meet chickpeas for fiber and protein, and an olive oil and lemon dressing pulls it all together. Add grilled chicken or fish to make it extra filling. Poll: what is the best salad topping? A) feta, B) olives, C) nuts, or D) avocado?

You will need: 6 cups chopped romaine, 1 cucumber, 1 cup cherry tomatoes, 1 avocado, 1 can chickpeas (rinsed), 1/4 red onion, 2 tbsp feta (optional); dressing: 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, 1 garlic clove, black pepper.

How to make it: 1. Whisk the dressing ingredients in a jar. 2. Chop all the vegetables. 3. Add the chickpeas, avocado and onion to a big bowl with the greens. 4. Toss with the dressing just before serving. 5. Sprinkle with feta and serve.

Chicken Vegetable Barley Soup

Barley is a chewy, nutty whole grain that contains a soluble fiber called beta glucan, the same type found in oats. A heart healthy soup like this is a cozy way to eat more whole grains and vegetables. The pot is full of chicken, carrots, celery, corn and herbs in a low sodium broth. It tastes like the soup grandma made when you were sick, and the leftovers taste even better the next day.

You will need: 1 tbsp olive oil, 1 onion, 2 carrots, 2 celery stalks, 2 garlic cloves, 3/4 cup pearl barley, 8 cups low sodium chicken broth, 2 cups cooked shredded chicken, 1 cup corn, 1 tsp thyme, black pepper, parsley.

How to make it: 1. Cook the onion, carrots and celery in the oil for 6 minutes. 2. Add the garlic and thyme. 3. Add the barley and broth and simmer 35 to 40 minutes until tender. 4. Stir in the chicken and corn and warm through. 5. Season with pepper and top with parsley.

Rainbow Grain Bowl, Healthy and Heart Smart

Eat the rainbow is great advice, and this bowl makes it easy. Start with a whole grain like quinoa or brown rice, then pile on colorful vegetables, fruit, beans and a sprinkle of seeds. Different colors bring different nutrients, and the mix of fiber, healthy fats and protein keeps you full for hours. Set out the toppings and let everyone build their own. What colors would go in your bowl?

You will need: 2 cups cooked quinoa or brown rice, 1 cup shredded red cabbage, 1 cucumber, 1 carrot (ribboned), 1 cup edamame, 1 orange (segmented), radishes, 1 avocado, 2 tbsp pumpkin seeds; dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tsp maple syrup, water to thin.

How to make it: 1. Cook the grain and let it cool slightly. 2. Slice all the vegetables thinly. 3. Whisk the tahini dressing until smooth and pourable. 4. Divide the grain among bowls. 5. Arrange the vegetables, edamame, orange and avocado on top. 6. Drizzle with the dressing and sprinkle with seeds.

Sheet Pan Chicken and Vegetables, a Heart Healthy Weeknight Hero

When you are tired, a sheet pan dinner is a gift. Chicken and a rainbow of vegetables roast together with olive oil, garlic and herbs while you relax. Herbs and spices instead of heavy sauces keep it light and tasty. So, which of these heart healthy dinners will you make first? For more meatless ideas, try these hearty vegetarian dinners. Please note: these are general healthy eating ideas, not medical advice. If you have a heart condition, ask your doctor or a dietitian what is right for you.

You will need: 4 skinless chicken thighs or breasts, 3 carrots, 2 cups broccoli florets, 1 red onion, 2 tbsp olive oil, 3 garlic cloves, 1 tsp smoked paprika, 1 tsp dried thyme, black pepper, lemon.

How to make it: 1. Heat the oven to 425F. 2. Toss the carrots and onion with half the oil and spread them on a sheet pan. 3. Rub the chicken with the remaining oil, garlic and spices and nestle it in. 4. Roast 20 minutes, then add the broccoli. 5. Roast 15 to 20 minutes more until the chicken reaches 165F. 6. Squeeze lemon over everything.