Heart-healthy recipes

Heart-healthy recipes

Heart disease is one of the leading causes of death in women over 45. In the U.S., almost one in every five women dies from heart disease. These disturbing statistics point to the need for women over 45 to adopt heart-healthy eating to lower the risk of heart disease. I’ve gathered simple and quick heart-healthy recipes to help you maintain a healthy cardiovascular system.


Stir-fried ginger chicken with pepper

This is a delicious dish you can make at home in a matter of minutes. It’s low in saturated fat, sugar and salt, making it a perfect recipe for the heart. This dish is packed with peppers, vegetables and authentic Asian flavors, which are a good choice for a healthy heart. Consider using red bell peppers as they contain high amounts of antioxidants and lycopene which help to lower cholesterol levels. The key ingredients you’ll need for stir-fried ginger chicken include lean chicken, cornflour,  sodium soy sauce, brown sugar, sunflower oil, fresh root ginger, garlic, and onions. Ideally, you’ll take 20 minutes to prepare this recipe.


Healthy banana bread

The heart-healthy banana bread is not only delicious; it will also get your taste buds buzzing with its mouthwatering banana flavor. This heart-healthy and low-fat recipe for women over 45 provides a natural way to lower blood cholesterol levels. To make heart-healthy banana bread, you’ll need wholemeal flour, self-raising flour, mashed banana, eggs, low-fat yogurt, agave syrup and bicarbonate of soda.


Spaghetti with sardines and cherry tomatoes

 Along with being an easy way to incorporate fish into your diet, this recipe reduces your intake of saturated fat. Cherry tomatoes contain potassium and lycopene, which are good for the heart, while sardines lower your risk of heart disease and stroke. All you need or this heart-healthy recipe for women over 45 is dried wholewheat spaghetti, chilli flakes, cherry tomatoes, passata, sardines, and fresh basil leaves. This heart-healthy recipe for women over 45 takes about 10 minutes to prepare and another 14 minutes of cooking time.


Beetroot hummus

Beetroot hummus is a quick heart-healthy meal for busy women over 45 and plain simple to make. This recipe is packed with compounds that help to lower blood pressure and promote heart health. The necessary ingredients you need to prepare beetroot hummus include fresh beetroot,  olive oil,  wholemeal pitta bread, lemon juice, coriander, cumin, garlic, and black pepper to taste.   This heart-healthy recipe for women over 45 takes only 5 minutes to prepare.


Spiced Okra

Spiced Okra is a perfect curry recipe for women over 45, and it’s usually delicious and easy to prepare. This heart-healthy recipe for women over 45 helps to control blood sugar, which is key to the prevention of heart disease. If you are a busy mom and want a recipe that reduces your intake of fat, salt and sugar, spiced Okra is an excellent dish for you.  Ingredients for making spiced Okra include okra, cumin seeds, olive oil, chillies, coriander leaves, lemon juice and tomatoes.

These are just but a few of the heart-healthy recipes for women over 45 you can try at home.  You can check out some of the essential kitchen tools on https://cookfactor.com/ that can make preparation of heart-healthy meals easier