Want to know the secret to heart-healthy eating? It’s really just healthy eating. Period. Eating for heart health means balancing your diet with vegetables, fruits, whole grains, lean protein and healthy fats (think mono- and polyunsaturated). Eating less sodium (think salty foods) and more potassium may be helpful in lowering blood pressure and decreasing your risk for heart issues. To help you with heart-healthy eating, check out these low-sodium dinner recipes—all under 500mg of sodium per serving.
1. Easiest Baked Fish | Clean Eating
Grab a couple of frozen fish fillets and some leafy parsley and let your kitchen staples do the rest of the work. This recipe features a simple blend of flavors, which is all you need for a fresh and fulfilling dinner in just 20 minutes. Fish is a great source of lean protein, and provides heart-healthy omega-3 fats. Recipe makes 2 servings at 5 ounces of fish each.
Nutrition (per serving): Calories: 176; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 25mg; Sodium: 257mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 0g; Protein: 30g
2. Lemony Orzo Veggie Salad | Cooking Light
This colorful orzo and chicken main-dish salad is packed with an assortment of chopped fresh vegetables, and tossed with a tangy lemon dressing. It’s a great use for leftover rotisserie chicken, and chicken is a healthier pick compared to red and processed meats. Recipe makes 4 servings at 1 1/4 cups each.
Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g
3. Grilled Salmon with Pineapple Salsa | Eat Spin Run Repeat
Bring your grill out of winter hibernation by making this grilled salmon with sweet and sour pineapple salsa. Salmon, fresh or frozen, is a great source of heart-healthy omega-3 fats and protein. Fresh pineapple is excellent in the accompanying salsa, but you can purchase canned pineapple (in water), and use the leftover juice to marinate the salmon. Recipe makes 2 servings at 1 fillet + 3/4 cup salsa.
Nutrition (per serving): Calories: 285; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 99mg; Carbohydrate: 20g; Dietary Fiber: 1g; Sugar: 15g; Protein: 27g
4. Mediterranean Chicken Meatballs | Cook Smarts
Lean Mediterranean chicken meatballs are a versatile food you can serve for lunch or dinner. Use ground chicken instead of beef in meatballs to keep saturated fats low. These meatballs are also an excellent way to hide veggies your family should be eating–try adding chopped kale to the mix before you roll the meatballs. Recipe makes 4 servings at 2 cups each.
Nutrition (per serving): Calories: 261; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 132mg; Sodium: 132mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 1g; Protein: 24g
5. Roasted Beet Kale Salad with Candied Walnuts | The Endless Meal
Check out this hearty salad with candied nuts. Walnuts, which are a great source of heart-healthy omega-3 fats, debut with superfood kale + beets. We can hear your heart beet for this salad already! Recipe makes 8 servings at 1 cup each.
Nutrition (per serving): Calories: 248; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 175mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 15g; Protein: 4g
6. Grilled Chicken with Tomato Avocado Salad | Cooking Light
This 450-calorie dinner is full of flavor (and 39g of protein!). Grilled chicken with tomato avocado salad uses homemade buttermilk dressing to balance the heat of the chili powder. Chicken is a high-quality protein that is naturally low in sodium. Avocado delivers twice the amount of potassium than banana, and is a good source of folic acid, vitamin E and B vitamins. Recipe makes 4 servings at 1 breast + 1/4 of salad recipe.
Nutrition (per serving): Calories: 446; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 79mg; Sodium: 737mg; Total Carbohydrate: 24g; Dietary Fiber: 6g; Sugars: 7g; Protein: 40g
7. Coconut Lime Rice Noodle Salad | Clean Eating
The tangy coconut lime dressing in this cool and colorful rice noodle salad goes hand in hand with naturally sweet mango and red bell pepper. We recommend making it ahead of time and adding a little lean protein for a fresh and healthy brown bag lunch. Recipe makes 2 servings.
Nutrition (per serving): Calories: 325; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 116mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar: 12g; Protein: 5g
