Avocado Black Bean Salad
A protein-rich salad with creamy avocado and black beans.
Ingredients: 1 avocado, 1 cup black beans, 1/2 cup corn, 1/2 cup cherry tomatoes, 1 tbsp lime juice
Categories: Heart Disease • Vegetarian
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Avocado Chickpea Toast
Avocado and chickpeas make a creamy, heart-healthy spread that’s perfect for quick meals.
Ingredients: 1 ripe avocado, 1 cup cooked chickpeas (canned, rinsed), 1 tbsp lemon juice, 1 tsp olive oil, Pinch of cumin, Pinch of salt, Whole-grain bread slices
Categories: High Cholesterol
Mushroom & Spinach Risotto (No Cream)
Creamy, elegant risotto made lighter with olive oil instead of butter.
Ingredients: 1 cup Arborio rice, 2 cups low-sodium vegetable broth, 1 cup mushrooms, sliced, 2 cups spinach leaves, 1 onion, finely chopped, 2 cloves garlic, minced, 2 tsp olive oil, 2 tbsp nutritional yeast or grated parmesan, Pinch of black pepper
Categories: Vegetarian
Mediterranean Stuffed Bell Peppers
Colorful peppers filled with a quinoa, olive, and herb mix — a real crowd-pleaser.
Ingredients: 4 bell peppers, halved and seeded, 1 cup cooked quinoa, 1/4 cup Kalamata olives, chopped, 1/4 cup feta cheese (optional), 1 tomato, diced, 2 tbsp olive oil, 1 tsp dried oregano, Pinch of salt and pepper
Categories: Heart Disease
Couscous Veggie Salad
Fluffy couscous with mixed vegetables and herbs.
Ingredients: 1 cup cooked couscous, 1/2 cup bell peppers, 1/2 cup cucumber, 1 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
Chickpea Cucumber Salad
Light and filling chickpea salad with fresh cucumber.
Ingredients: 1 cup cooked chickpeas, 1 cucumber, 1/4 cup red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
Sweet Potato & Black Bean Tacos
Potassium-rich sweet potatoes and fiber-packed beans help regulate blood pressure.
Ingredients: 2 small sweet potatoes, diced, 1 cup canned black beans, rinsed, 1 tsp olive oil, 1 tsp cumin, 1/2 tsp smoked paprika, Whole-grain tortillas, 1/2 avocado, sliced, Fresh cilantro leaves
Categories: Blood Pressure • Vegetarian
Tomato Mozzarella Basil Salad
Classic Italian caprese salad with heart-friendly olive oil.
Ingredients: 2 tomatoes, 1/2 cup mozzarella, Fresh basil leaves, 2 tbsp olive oil
Categories: Blood Pressure
Tofu Asian Slaw
Crispy tofu with shredded cabbage and sesame dressing.
Ingredients: 1 cup shredded cabbage, 1/2 cup carrots, 1/2 cup baked tofu cubes, 1 tbsp sesame oil, 1 tbsp rice vinegar
Categories: High Cholesterol • Heart Disease • Blood Pressure
Garlic Spinach & Quinoa Bowl
Packed with fiber and plant protein, great as a light lunch or dinner.
Ingredients: 1 cup cooked quinoa, 2 cups fresh spinach leaves, 2 cloves garlic, minced, 1 tsp olive oil, 1 tbsp lemon juice, Pinch of salt and pepper
Categories: High Cholesterol
Grilled Salmon with Garlic Spinach
Rich in omega-3s, antioxidants, and leafy greens — a perfect heart-healthy dinner.
Ingredients: 2 salmon fillets, 2 tsp olive oil, 2 cloves garlic, minced, 2 cups fresh spinach leaves, 1 tbsp lemon juice, Pinch of salt and pepper
Categories: High Cholesterol • Heart Disease
Mediterranean Lentil Salad
A fiber-rich salad with lentils, tomatoes, cucumber, and herbs.
Ingredients: 1 cup cooked lentils, 1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Heart Disease • Blood Pressure