If you are concerned about heart health, making changes to your diet can help prevent and even reverse heart disease. Here are a few tips you can make in your diet to improve your heart health:

  • Add fruit, vegetables, whole grain, and high-fiber foods to your meals
  • Eat foods such as fish that are high in omega-3 fatty acids
  • Select foods low in saturated fat, trans fat and cholesterol
  • Decrease your sodium intake
  • Minimize your intake of foods with added sugar
  • Maintain a healthy weight and increase physical activity

Try out some of our heart healthy recipes below:

Low Fat Recipes for a Heart Healthy Diet


2 cans chick peas
1-2 cloves garlic minced
juice of 2 lemons
a little bit of olive oil
1/4 tsp. cumin
water as needed to thin

Place all ingredients in food processor and blend.  You may add whatever you like for more flavoring i.e. parsley, red peppers, mushrooms, jalapenos.

Black Bean Dip

1 can chick peas
1 can black beans
1-2 cloves garlic
1-3 seeded jalapeno peppers
juice of 1 lime
1/4 cup chopped cilantro
water to thin

Place all ingredients in food processor and blend.  Serve with baked tortilla chips


1 large white onion finely chopped
1 large can peeled whole tomatoes drained
1-3 whole seeded jalapenos
1-2 cloves garlic chopped
1/2 cup chopped cilantro

Mix in bowl.   This will keep for 24 hours

Turkey-Wild Rice Soup

Prep: 10 min
Cook: 26 min
10 servings


1 tablespoon butter
2 tablespoons canola or soybean oil
½ cup all-purpose flour
2 cups water
2 cups cut-up cooked turkey, chicken or ham
2 can (14 ounces each) chicken broth
1 jar (4-1/2 ounces) sliced mushrooms, drained
2 tablespoons instant chopped onion
1 package (6 ounces) original-flavor long-grain and wild rice mix
2 cups 8th Continent original soymilk or fat-free (skim) milk
¼ cup slivered almonds, toasted


1. Melt butter in 5-quart Dutch oven over medium heat.  Stir in oil and flour with wire whisk until well blended.  Stir in turkey, broth, mushrooms, onion, rice and rice seasoning packet.

2. Heat to boiling over high heat, stirring occasionally.  Reduce heat to medium low.  Cover and simmer about 25 minutes or until rice is tender.

3. Stir in soymilk; heat just to boiling.  Remove from heat.  Sprinkle each serving with almonds.

*To toast nuts, bake uncovered in ungreased shallow pan in 350 degree oven about 10 minutes, stirring occasionally, until golden brown.  Or cook in ungreased skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, and then stirring constantly until golden brown.

Nutritional Information:

1 serving:   Calories 190 (Calories from fat 80); Fat 9g; Saturated Fat 2g (9%of Calories from Saturated Fat); Cholesterol 25mg; Sodium 480 mg; Trans Fat 0g; Carbohydrates 14g (Dietary Fiber 1g); Protein 13g

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