Heart-Healthy Recipes for Atherosclerosis

6 simple, Mediterranean-inspired dishes designed to support lipid control and vascular health. Low in saturated fat, rich in fiber and unsaturated fats.

Mediterranean Oatmeal Bowl

Ingredients

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/4 cup blueberries (fresh or frozen)
• 1 tbsp chopped walnuts
• 1 tsp honey (optional)
• 1 tbsp ground flaxseed

Directions

1. Bring liquid to a simmer, stir in oats, cook 5–7 minutes until creamy.
2. Top with blueberries, walnuts, flaxseed, and a light drizzle of honey.
3. Serve warm.

Why it helps: High in soluble fiber (beta‑glucan) to help lower LDL; walnuts and flax add ALA omega‑3.

Baked Salmon with Roasted Broccoli

Ingredients

• 1 salmon fillet (120–150 g)
• 2 cups broccoli florets
• 1 tbsp extra‑virgin olive oil
• 1/2 lemon (juice + zest)
• Pinch of sea salt and black pepper

Directions

1. Preheat oven to 200°C. Line a tray with parchment.
2. Toss broccoli with half the oil; place on tray. Season salmon with remaining oil, lemon, salt, pepper.
3. Roast 12–15 minutes until salmon flakes and broccoli is tender‑crisp.

Why it helps: Provides EPA/DHA omega‑3, linked to triglyceride reduction and cardioprotective effects.

Chickpea & Spinach Stew

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can chickpeas (400 g), drained and rinsed
• 2 cups baby spinach
• 1/2 tsp smoked paprika
• 1/2 cup low‑sodium vegetable broth

Directions

1. Sauté onion in olive oil 3–4 minutes; add garlic and paprika for 30 seconds.
2. Add chickpeas and broth; simmer 5 minutes. Fold in spinach to wilt. Season to taste.

Why it helps: Fiber + polyphenols; plant protein supports satiety and lipid control.

Quinoa Tabbouleh

Ingredients

• 1 cup cooked quinoa (cooled)
• 1 cup chopped parsley + mint
• 1 cup diced tomatoes and cucumber
• 2 tbsp extra‑virgin olive oil
• 2 tbsp lemon juice
• Pinch of salt, pepper

Directions

1. Combine quinoa, herbs, tomatoes, and cucumber.
2. Whisk olive oil with lemon, salt, pepper; toss with salad.
3. Chill 15 minutes to meld flavors.

Why it helps: Whole‑grain base with unsaturated fats; low sodium; rich in potassium and nitrates from herbs.

Red Lentil & Tomato Soup

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 1 carrot + 1 celery stalk, diced
• 1 cup red lentils, rinsed
• 1 can tomatoes (400 g)
• 3 cups water or low‑sodium broth
• 1/2 tsp cumin, pinch chili (optional)

Directions

1. Sauté onion, carrot, celery 5 minutes.
2. Add lentils, tomatoes, liquid, and spices. Simmer 15–18 minutes until lentils are soft.
3. Blend partially for creaminess if desired; season to taste.

Why it helps: Soluble fiber helps LDL reduction; tomatoes add lycopene.

Mediterranean Stuffed Peppers

Ingredients

• 2 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1/2 cup cooked white beans
• 1 tbsp olive oil
• 2 tbsp chopped olives
• 2 tbsp chopped parsley, oregano
• 1 tbsp lemon juice

Directions

1. Preheat oven to 190°C. Mix quinoa, beans, olives, herbs, oil, and lemon.
2. Fill pepper halves; bake 20–25 minutes until peppers are tender.

Why it helps: High fiber, plant protein, and monounsaturated fats; naturally low in saturated fat.

Medical note: These recipes support a cardio-protective pattern (Mediterranean-style). They are not a substitute for individualized medical care. If you have hypertension, diabetes, kidney disease, or are on anticoagulants/statins, consult your clinician for personalized targets and adjustments (sodium, potassium, vitamin K, etc.).