When it comes to managing triglycerides, many people turn to medication or drastic lifestyle changes. However, what if you could achieve lower triglyceride levels through simple and delicious dietary adjustments? The key lies in incorporating heart-healthy ingredients and meals into your daily routine. In this article, we’ll share 20 mouth-watering recipes that will not only tantalize your taste buds but also help to naturally lower your triglycerides.
From baked salmon with lemon and dill to oatmeal with chia seeds and berries, and from quinoa and black bean salad to roasted Brussels sprouts with olive oil, these recipes showcase a variety of flavors and textures that are not only easy to make but also packed with nutrients. In the following pages, we’ll dive deeper into each recipe, exploring the specific ingredients and cooking methods that make them so effective in promoting heart health.
Baked salmon with lemon and dill
A classic combination of flavors, this baked salmon recipe is a simple yet impressive dish perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then top each fillet with a lemon slice and sprinkle with chopped dill.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Quinoa and black bean salad
This quinoa and black bean salad is a flavorful and nutritious dish that’s perfect for a quick lunch or dinner. With the combination of protein-rich black beans, fiber-filled quinoa, and crunchy veggies, this recipe is a great way to fuel your body.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 can (15 ounces) black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, diced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water.
2. In a large bowl, combine cooked black beans, bell pepper, onion, and garlic.
3. Add the cooked quinoa to the bowl and stir to combine.
4. Drizzle olive oil and lime juice over the top and season with salt and pepper to taste.
5. Garnish with chopped cilantro or scallions if desired.
Cooking Time: 20-25 minutes
Avocado and spinach smoothie
Start your day with a boost of nutrients from this creamy and invigorating smoothie, featuring the best of avocado and spinach. This recipe is perfect for health-conscious individuals seeking a quick and easy breakfast or snack.
Ingredients:
– 1 ripe avocado
– 2 cups fresh baby spinach leaves
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Peel the avocado and remove the pit.
2. Add the spinach, almond milk, and honey to a blender.
3. Blend the mixture until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Add the peeled avocado and blend until well combined and smooth.
5. Taste and adjust sweetness or consistency as desired.
6. Serve immediately, garnished with a sprinkle of spinach leaves if desired.
Cooking Time: None! Blend and enjoy in under 2 minutes.
Grilled chicken with steamed broccoli
This recipe combines the flavors of grilled chicken with the crunch and nutrients of steamed broccoli, making for a well-rounded and satisfying meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cups broccoli florets
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, salt, and black pepper.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, steam broccoli florets in a steamer basket over boiling water for 3-4 minutes, or until tender but still crisp.
6. Serve grilled chicken with steamed broccoli and a squeeze of lemon juice (if desired).
Cooking Time: 15-20 minutes
Oatmeal with chia seeds and berries
Start your day off right with a nutritious and delicious oatmeal bowl packed with the benefits of chia seeds and sweet-tart berries.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon chia seeds
– 1 cup water or milk (dairy or non-dairy)
– 1 tablespoon honey or maple syrup (optional)
– 1/2 cup mixed berries (blueberries, strawberries, raspberries)
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats and chia seeds, stir to combine, and reduce heat to low.
3. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
4. Stir in honey or maple syrup if using.
5. Top with mixed berries and serve warm.
Cooking Time: 10-12 minutes
Lentil and vegetable soup
This comforting soup is a perfect blend of protein-rich lentils, tender vegetables, and aromatic spices. It’s an easy and nutritious meal option for a quick lunch or dinner.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion, minced garlic, sliced carrots, and celery stalks. Cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40 minutes
Walnut and flaxseed energy balls
A nutritious and delicious snack that’s packed with protein, fiber, and healthy fats to keep you energized throughout the day.
Ingredients:
– 1 cup rolled oats
– 1/2 cup chopped walnuts
– 1/4 cup ground flaxseed
– 1/4 cup dates, pitted
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a food processor, combine oats, walnuts, and flaxseed. Process until coarsely chopped.
2. Add pitted dates and process until well combined and slightly sticky.
3. Stir in honey until the mixture forms a dough-like consistency.
4. Use your hands to shape the dough into small energy balls, about 1 inch in diameter. You should end up with around 12-15 balls.
5. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy balls are ready to eat straight away.
Tips:
– Store leftover energy balls in an airtight container in the refrigerator for up to 5 days.
– You can also customize this recipe by adding your favorite nuts or seeds, such as almonds or chia seeds.
Roasted Brussels sprouts with olive oil
Roasted Brussels Sprouts with Olive Oil Recipe
Get ready to elevate your vegetable game with this simple yet flavorful recipe that brings out the best of Brussels sprouts! With just a few ingredients and some gentle roasting, you’ll be enjoying a deliciously caramelized side dish in no time.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt, to taste
– Optional: 1/4 teaspoon black pepper, 1/4 teaspoon red pepper flakes
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and any desired additional seasonings until they’re evenly coated.
3. Spread the Brussels sprouts in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally to ensure even cooking.
Cooking Time: 20-25 minutes
Turkey and kale stir-fry
This recipe is a flavorful and nutritious combination of turkey, kale, and aromatics, perfect for a weeknight dinner or meal prep. With only 15 minutes of cooking time, it’s a great option when you’re short on time.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into bite-sized pieces
– 2 cups curly kale, stems removed and chopped
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the turkey and cook until browned, about 3-4 minutes. Remove from the skillet.
3. Add the onion and garlic; cook until softened, about 2 minutes.
4. Add the kale and cook until wilted, about 2-3 minutes.
5. Return the turkey to the skillet and stir in soy sauce.
6. Cook for an additional minute, then season with salt and pepper to taste.
7. Serve hot over rice or noodles.
Cooking Time: 15 minutes
Garlic and herb roasted chickpeas
Elevate your snack game with these flavorful roasted chickpeas infused with garlic and herbs. Perfect for munching on the go or as a satisfying side dish.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1/2 tsp paprika
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together chickpeas, garlic, olive oil, thyme, paprika, salt, and pepper.
3. Spread the mixture on a baking sheet lined with parchment paper.
4. Roast for 30-35 minutes, shaking the pan halfway through, until the chickpeas are crispy and golden brown.
5. Remove from oven and let cool completely.
6. Garnish with chopped fresh herbs if desired.
Cooking Time: 30-35 minutes
Spinach and mushroom omelet
A classic breakfast or brunch option, this spinach and mushroom omelet is a flavorful and nutritious meal that’s quick to prepare. With its creamy texture and earthy flavors, it’s sure to become a morning favorite.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini work well)
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: 1-2 tablespoons shredded cheddar cheese for added flavor
Instructions:
1. In a medium bowl, whisk together eggs and a pinch of salt.
2. Heat the butter in a small non-stick skillet over medium heat.
3. Add mushrooms and cook until they release their moisture and start to brown (about 3-4 minutes).
4. Pour in egg mixture and cook until edges start to set (about 1-2 minutes).
5. Sprinkle chopped spinach on half of the omelet, then fold the other half over.
6. Cook for an additional minute, until cheese is melted (if using) or eggs are fully cooked.
7. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Brown rice with steamed asparagus
This simple yet flavorful side dish pairs perfectly with your favorite main course. With only a few ingredients and minimal cooking time, you can have this delicious combination on the table in no time.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon olive oil
– Salt to taste
– 1 pound fresh asparagus, trimmed
– 2 tablespoons lemon juice
Instructions:
1. Rinse the brown rice in a fine-mesh strainer and drain well.
2. In a medium saucepan, combine the rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until the water is absorbed and the rice is tender.
3. Meanwhile, preheat the oven to 425°F (220°C).
4. Place the asparagus on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt.
5. Roast in the preheated oven for 12-15 minutes or until tender and slightly caramelized.
6. Stir in lemon juice and serve hot alongside the cooked brown rice.
Cooking Time: 40-45 minutes
Almond and blueberry yogurt parfait
Almond and Blueberry Yogurt Parfait Recipe
A sweet and refreshing treat that combines the crunch of almonds with the sweetness of blueberries, perfect for a quick dessert or snack.
Ingredients:
– 1 cup plain yogurt
– 1/2 cup fresh or frozen blueberries
– 1 tablespoon honey
– 1 tablespoon sliced almonds
– 1/4 teaspoon vanilla extract
Instructions:
1. In a small bowl, mix together the yogurt, honey, and vanilla extract until smooth.
2. Spoon half of the yogurt mixture into a glass or parfait dish.
3. Top with blueberries.
4. Sprinkle sliced almonds over the blueberries.
5. Repeat the layers, starting with the yogurt, then the blueberries, and finally the almonds.
Cooking Time: 0 minutes (no cooking required!)
Enjoy your delicious Almond and Blueberry Yogurt Parfait!
Grilled shrimp and zucchini skewers
Grilled Shrimp and Zucchini Skewers: A flavorful and healthy summer treat!
Ingredients:
– 12 large shrimp, peeled and deveined
– 1 medium zucchini, sliced into 1/4-inch thick rounds
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
3. Thread shrimp and zucchini slices onto skewers, leaving a small space between each piece.
4. Brush the mixture from step 2 evenly over both sides of the shrimp and zucchini.
5. Grill skewers for 8-10 minutes, turning occasionally, until shrimp are pink and cooked through.
6. Remove from heat and sprinkle with chopped parsley if desired.
Cooking Time: 8-10 minutes
Sweet potato and black bean tacos
Sweet Potato and Black Bean Tacos Recipe
Get ready to revolutionize your taco game with this flavorful and nutritious recipe, combining the natural sweetness of sweet potatoes with the earthiness of black beans.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, cilantro, lime wedges
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1/2 tablespoon olive oil, cumin, and chili powder. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat remaining olive oil over medium-high heat. Add onion and bell pepper; cook until softened, about 5 minutes. Add garlic and cook for an additional minute.
4. Add black beans to the skillet and stir to combine with the vegetables. Season with salt and pepper to taste.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by filling tortillas with roasted sweet potatoes, black bean mixture, and your choice of toppings.
Cooking Time: 25-30 minutes
Chia seed pudding with almond milk
A nutritious and healthy breakfast or snack option, this chia seed pudding recipe uses almond milk to create a creamy and delicious treat.
Ingredients:
– 1/2 cup chia seeds
– 1 cup almond milk
– 1 tablespoon honey (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. If desired, add honey and salt to the mixture and stir to combine.
3. Cover the bowl with plastic wrap or a lid and refrigerate for at least 4 hours or overnight.
4. After the chia seed pudding has chilled, give it a good stir to redistribute the chia seeds.
5. Serve the pudding in individual cups or bowls and enjoy!
Cooking Time: 4 hours (or overnight)
Broiled cod with garlic and tomatoes
This recipe brings together the simplicity of broiling cod with the pungency of garlic and the sweetness of tomatoes. The result is a deliciously flavorful dish that’s ready in just 12 minutes!
Ingredients:
– 4 cod fillets (6 oz each)
– 2 cloves of garlic, minced
– 1 large tomato, diced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the broiler.
2. Rinse the cod fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together minced garlic and olive oil.
4. Place the cod fillets on a baking sheet lined with parchment paper.
5. Brush the garlic-olive oil mixture evenly over the cod.
6. Top each fillet with diced tomato.
7. Season with salt and pepper to taste.
8. Broil for 10-12 minutes or until the fish is cooked through and flakes easily.
9. Garnish with chopped parsley, if desired.
Cooking Time: 10-12 minutes
Mixed green salad with walnuts and vinaigrette
This simple yet flavorful salad combines crisp mixed greens, crunchy walnuts, and a tangy vinaigrette dressing for a perfect side dish or light meal.
Ingredients:
– 4 cups mixed green leaves (arugula, spinach, lettuce)
– 1/2 cup chopped walnuts
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar or white wine vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens.
2. Sprinkle chopped walnuts over the greens.
3. In a small bowl, whisk together olive oil, vinegar, and Dijon mustard until well combined.
4. Pour dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: None
Steel-cut oats with flaxseeds and cinnamon
Start your day off right with a warm, comforting bowl of steel-cut oats infused with the nutty flavor of flaxseeds and a hint of cinnamon.
Ingredients:
– 1/2 cup steel-cut oats
– 1 tablespoon ground flaxseeds
– 1/4 teaspoon ground cinnamon
– 1 cup water or milk (dairy or non-dairy)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a boil.
2. Add the steel-cut oats, ground flaxseeds, and cinnamon. Reduce heat to low and simmer for 20-25 minutes, stirring occasionally, until the oats have broken down and the mixture has thickened.
3. Remove from heat and add a pinch of salt. Let it sit for 5 minutes before serving.
Cooking Time: 20-25 minutes
Enjoy your delicious and nutritious bowl of steel-cut oats with flaxseeds and cinnamon!
Stir-fried tofu with bell peppers and ginger
Quickly cook a flavorful and nutritious dish by stir-frying tender tofu, crunchy bell peppers, and aromatic ginger. This recipe is perfect for a busy weeknight meal.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 bell peppers (any color), sliced
– 2 inches fresh ginger, peeled and grated
– 2 cloves garlic, minced
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tablespoon of oil in a wok or large skillet over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of oil. Add the bell peppers and cook until they start to soften, about 2 minutes.
4. Add the grated ginger and minced garlic; stir-fry for another minute.
5. Return the tofu to the pan and stir in soy sauce. Cook for an additional minute, then season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 10-12 minutes
Summary
Discover 20 heart-healthy recipes that can help naturally lower triglycerides. From savory dishes like baked salmon with lemon and dill, quinoa and black bean salad, and grilled chicken with steamed broccoli, to sweet treats like chia seed pudding with almond milk and oatmeal with chia seeds and berries, these recipes are packed with nutrients and flavor. Say goodbye to high triglyceride levels and hello to a healthier you!
