For my first post in this series, I have made my list of the best heart-healthy cookbooks. There are so many good ones out there. I made up my list based on what was healthy, looked delicious, and would encourage my readers to make it. I made my list in January.
I just received a copy of Louise Stern’s “Good to Eat“ as a gift. I wanted to wait until I finished writing my series to read it. I still want to make sure I get a good look at her whole cookbook though. This is one of my favorite healthy cookbooks. She makes simple healthy meals. She is a very inspirational cook.
Her recipes are mainly healthy heart foods. I would suggest that if you want to make her recipes, you make them in batches of two or three meals and freeze them to make it easier. Her recipes are mainly veggie-based and almost always healthy.
If you want to get a taste of Louise Stern’s love of cooking, and healthy heart foods, check out her cooking show on PBS (Sunday mornings at 10 a.m. and 3 p.m.).
Not sure what to make for dinner tonight? Try my Homemade Simple Healthy Hearty Creamy Chili. Or read my blog for my top 10 favorite heart-healthy cookbooks.
Based on scientific concepts and spreading nutrition and health, it is time to talk about health with friends. Today I want to share with my friends about the best heart health cookbooks. Everyone knows that the heart is a very important organ in our body. If it loses its health, it means that its life will be seriously threatened.
According to the survey, 62% of people over 40 in the world already have heart disease or risk factors to varying degrees, and 80% of them have not yet fully understood how to maintain heart health.
Over the last few weeks, I have learned a lot about heart health. Here are my 10 favorite heart-healthy cookbooks:
Best Heart-Healthy Cookbooks Reviewed and Rated in 2021
The 10 Best Heart-Healthy Cookbooks (Recommended 2021)
1. The 30-Minute Heart Healthy Cookbook
by Cheryl Strachan RD
Food is a critical driver of heart health, and this heart-healthy cookbook helps you take the wheel. The 30-Minute Heart Healthy Cookbook is full of simple, quick, and satisfying meals the whole family will love.
Meal planning tips, a grocery shopping guide, and at-a-glance food charts make it easy to prepare nutritious, low-sodium meals. Many recipes call for just five ingredients, and all are designed for efficiency, perfect for when you’re short on time or energy.
2. The DASH Diet Action Plan
by Marla Heller
Finally, the #1 ranked Dash diet is popularized and user-friendly. Unlike any diet before it, DASH, which stands for Dietary Approaches to Stop Hypertension, came out of groundbreaking NIH-funded research.
Now, Marla Heller, MS, RD, who was trained by one of the primary architects of the DASH diet and is herself the leading dietician putting DASH into action for over ten years, shares the secret to making the diet easy and accessible, in The Dash Diet Action Plan.
Rich in fruits, vegetables, whole grains, low-fat and nonfat dairy, lean meats, fish, beans, and nuts, Dash is grounded in healthy eating principles that lower blood pressure; reduce the risk of heart disease, stroke, and some types of cancer; and support reaching and maintaining a healthy weight.
3. The South Beach Diet Supercharged
by Arthur Agatston M.D.
Five years ago, with the publication of The South Beach Diet, renowned Miami cardiologist Dr. Arthur Agatston set out to change the way America eats. Now he has an even more ambitious goal: to change the way America lives by helping Americans become fitter as well as thinner and healthier . . . for life.
In the all-new The South Beach Diet Supercharged, Dr. Agatston shows you how to rev up your metabolism and lose weight faster while following the proven healthy eating principles of the original diet: choose good carbs, good fats, lean protein, and low-fat dairy.
Collaborating with Dr. Joseph Signorile, a professor of exercise physiology at the University of Miami, Dr. Agatston presents a cutting-edge, three-phase workout that perfectly complements the three phases of the diet itself.
Based on the latest exercise science, this ease-into-it fitness program combines low- and high-intensity interval exercise (with a focus on walking) and functional core body-toning exercises. The result: You'll look fitter and you'll burn more fat and calories all day―even at rest.
4. Vegan Fire & Spice
by Robin Robertson
Spice up your life! - Take a trip around the world with delicious, mouth-watering, meatless, dairy-free, and egg-free recipes ranging from mildly spiced to nearly incendiary. Explore the spicy vegan cuisines of the U.S., South America, Mexico, the Caribbean, Europe, Africa, the Middle East, India, and Asia with:
- Red-Hot White Bean Chili
- Vindaloo Vegetables
- Moroccan Tagine
- Spicy Szechuan Noodles
- Thai Coconut Soup
- Penne Arrabbiata
- Satays with Ginger Peanut Sauce
5. Recipe Rehab
by Everyday Health
In Recipe Rehab, you’ll discover 80 rehabbed classics from TV chefs such as Spike Mendelsohn, Candice Kumai, and Aida Mollenkamp.
Indulge in all of the foods you love to eat—from Mexican food such as tacos and nachos to Chinese take-out favorites, satisfying burgers, and carb-lovers pasta picks. These over-the-top dishes have all been transformed into meals that are healthy for the whole family, and simple for the busy home cook.
In Recipe Rehab you’ll find recipes for breakfast, lunch, and dinner, and even appetizers, snacks, and desserts—plus tips for rehabbing your own family recipes.
With nutritious kid-friendly dishes such as Chicken Drumsticks and Fish and Chips; party-worthy snacks that range from Prosciutto-Wrapped Figs to Creamy Kale and Artichoke Dip; and decadent desserts, like chocolate cupcakes and Pumpkin Bars with Cream Cheese Frosting; Recipe Rehab is sure to become a staple in your kitchen.
6. American Heart Association Low-Fat, Low-Cholesterol Cookbook
by American Heart Association
The nation’s most trusted authority on heart-healthy living presents the fourth edition of this classic cookbook, with the most up-to-date information on heart health and nutrition—including the effects of saturated and trans fats and cholesterol—and 50 exciting new recipes.
American Heart Association Low-Fat, Low-Cholesterol Cookbook offers more than 200 delicious, easy-to-prepare dishes, including:
- Fresh Basil and Kalamata Hummus
- Elegant Beef Tenderloin
- Tilapia Tacos with Fresh Salsa
- Garlic Chicken Fillets in Balsamic Vinegar
- Peppery Beef with Blue Cheese Sauce
- Thai Coconut Curry with Vegetables
- Sweet Potatoes in Creamy Cinnamon Sauce
- Pumpkin-Pie Coffeecake
- Streusel-Topped Blueberry Bars
- Key Lime Tart with Tropical Fruit
The perfect companion for today’s healthy cook, this indispensable cookbook will help you put delicious food on the table and make the best choices for your heart’s health.
7. The Mediterranean Diet Cookbook
by Rockridge Press
The Mediterranean Diet Cookbook makes it easy to transition to a Mediterranean diet, one of the healthiest diets in the world, with 150 Mediterranean diet recipes that are delicious and easy to follow.
These healthy recipes use fresh, whole foods that are low in carbohydrates and fats, and naturally high in disease-fighting phytonutrients and antioxidants. The Mediterranean diet plan is full of flavorful foods that are scientifically proven to reduce the risk of cancer and cardiovascular disease.
Let The Mediterranean Diet Cookbook change your diet forever with:
- 150 Savory Recipes for delicious breakfasts, salads, soups, seafood and meat dishes, snacks, desserts, and more
- Healthful Ingredients and super-foods packed with omega-3s, antioxidants, and fiber
- Detailed information on how a Mediterranean diet can help you lose weight, feel better, and drastically improve your heart health
- Recipes include Chicken Marsala, Italian Breaded Shrimp, Roasted Pork Tenderloin, Greek Kebabs, Baked Ziti, and much more!
The Mediterranean Diet Cookbook: A Mediterranean Cookbook with 150 Healthy Mediterranean Diet Recipes will show you how to live and eat healthfully on a Mediterranean diet, without sacrificing flavor.
8. Cooking A La Heart
Delicious Heart Healthy Recipes to Reduce Risk of Heart Disease and Stroke
by Linda Hachfeld
A heart-healthy lifestyle is an all-healthy lifestyle! Not only can the recommendation found in this book help your heart stay fit, but they can also help you live longer and enjoy those added years in good health.
Learn how to adopt lifestyle habits to protect your heart; downsize meals and still feel satisfied; distinguish good fats from bad fats and select eco-healthy Fish, high in Omega-3 fats.
Research shows that we can lower our heart disease risk by as much as 82 percent by adopting sensible health habits. Cooking A La Heart features over 400 recipes (in a lay-flat binding. DASH Diet guidelines and Mediterranean eating plan is emphasized throughout each recipe section. Packed with Tips to avoid calorie creep, reduce sodium, and curb your sweet tooth. Plus, seven days worth of breakfast, lunch, and dinner menus.
All recipes have nutrient analysis including calories, protein, carb, fat, sat fat, cholesterol, Omega-3, sodium, fiber, carb choices and diabetic exchanges. All recipes are low sat fat, no trans fat, emphasis whole grains, fresh fruits and vegetables, lean meats, fish, and low-fat dairy.
Principles of heart-healthy living from the experts included in the first chapter to guide the reader through maintaining a healthy weight, exercise benefits, choosing a diet for good health, important heart-health numbers to know, how to increase fiber, how to use less sugar, reduce sodium, and the story behind alcohol helping or hindering good health.
Recipes are categorized into twelve chapters: Appetizers, Dips & Beverages; Bread; Salads; Dressings & Sauces; Grains, Pasta & Legumes; Poultry; Meat; Soups, Sandwiches & Pizza; Seasonings; and Fruit Desserts & More.
Cooking A La Heart was featured in the romantic comedy, Once Around a starring role! This book has gone to Hollywood and co-starred with Richard Dreyfuss, Holly Hunter, Danny Aiello, and Gena Rowlands.
9. Diabetes and Heart Healthy Cookbook
Diabetes puts people at a very high risk of having a heart attack or stroke. To address this problem, the American Heart Association and the American Diabetes Association created a heart-healthy cookbook for people with diabetes. Now, it's back in an all-new and expanded edition, including new recipes, twists on previous favorites, updated meal planning advice, and a beautiful new design.
It's truly a one-of-a-kind cookbook packed with delicious recipes people will genuinely enjoy! Every recipe is low-fat, carb-controlled, and sodium conscious. Most importantly, every recipe tastes great.
Recipes include everything from appetizers and breakfasts to dinners and desserts. With cardiovascular disease ranking number one on the list of diabetes-related complications, this is the must-have cookbook for anyone who wants to pump up his or her heart health! And it's great for those with prediabetes or people just looking to eat heart-healthier, too.
The original Diabetes and Heart Healthy Cookbook was a bestseller and a reader favorite. With new and updated recipes and an all-new look, this new edition is better than ever.
10. American Heart Association Around the World Cookbook
by American Heart Association
Bringing together heart-healthy, delicious recipes with international flair, the American Heart Association Around the World Cookbook takes you on a guided tour of the best dishes of many of the world's cuisines.
By adapting the best-loved dishes from Italy, France, Asia, Greece, the Caribbean, Germany, the Middle East, and more, the AHA lets you savor the delicious flavor of old favorites and innovative, exotic dishes without all the fat, cholesterol, sodium, and calories that can sabotage your health.
Charming illustrations, lots of cook's tips, and two glorious, full-color photo sections will help you bring these wonderful recipes to life. Special sections on planning and shopping for meals, dining out, cooking healthfully, and putting together menus will help you get the most out of your global culinary tour.
Whether you're looking for breakfast alternatives, tasty soups, and salads, hearty entrees, special holiday appetizers, or decadent desserts, you'll find a wide variety of tasty options sure to delight.
With this latest offering from the bestselling AHA cookbook library, you can enjoy palate-pleasing fettuccine Alfredo, guilt-free mushroom strudel, delightful cannoli cream, and delectable honey-rum mango sauce: proof that good taste and good health can go together.
11. The Healthy Seniors Cookbook
by Marilyn McFarlane
Enjoying great food doesn't stop during your senior years! Coming up with a tasty, nutritious meal is now easier than ever with The Healthy Seniors Cookbook. Whether cooking for yourself, your spouse, or visiting grandchildren, this book features an easy-to-read, easy-to-use format that provides flavorful meals and simple, fast cooking methods.
The book includes:
- Over 190 delicious recipes for cooking everything from soups and main courses to desserts Helpful hints on shopping, cooking, and fitness to make your dining experience more enjoyable.
- A six-week plan of menus offering variety every day of the week.
- A wide selection of low sodium and low cholesterol recipes Specific recipes that are fun to prepare and share with grandchildren Recipes that have been reviewed by specialists in geriatric nutrition Light or hearty menu alternatives Favorite dishes contributed by a number of senior chefs.
What food is good for the heart
The American Heart Association recommends eating more vegetables and fruits in your daily diet, whole grains, low-fat dairy products, poultry, fish, and nuts. Combined with the recommendations of the American Heart Association, today's Nutrition Recommendation recommends 15 heart favorite foods for everyone!
According to scientific research, a healthy diet is an important means to prevent heart disease. Introduce some good foods that are beneficial to protect heart health.
1. Fish. Fish meat is lower in full fat and saturated fat than most meats. The omega-3 fatty acids contained in the deep sea such as salmon, saury, and mackerel are good for the heart. Studies have shown that this fatty acid can prevent blood clotting, and when the blood clots severely, it can block the arteries and cause heart disease or stroke. This fatty acid will increase the "good" cholesterol and help remove the "bad" cholesterol from the bloodstream. Studies have shown that for people who have experienced heart disease if they eat fish rich in omega-3 fatty acids two meals a week, it will reduce the recurrence of heart attacks.
2. Soy protein. Soy protein phytoestrogens can reduce cholesterol content.
3. Minerals. Minerals such as calcium, potassium, and magnesium are important for heart health. Calcium is one of the components that help stabilize blood pressure; potassium can regulate blood pressure and maintain a regular heartbeat; magnesium can protect the heart and help control blood pressure.
4. Vitamin B family. For the heart, vitamin B6, B12, and folic acid are the most important. If they are lacking, they will increase the risk of heart disease.
5. Green leafy vegetables and legumes. Leafy greens and legumes are rich in folic acid and vitamin B12. If you drink low-fat milk, you can get the benefits of vitamin B12 without consuming too much animal fat.
6. Vitamin E. Vitamin E is an antioxidant. Like a scavenger, it removes the oxides that make body fat deteriorate. At the same time, vitamin E can prevent clogged arteries caused by blood clots. Vitamin E intake from a healthy low-fat diet is sufficient to reduce the risk of heart disease in women. Many food sources have a lot of fat, but if you can choose carefully, you can avoid the fat trap. Wheat germ, mango, asparagus, and whole-grain breakfast foods are all good choices.
7. Crude fiber. Crude fiber can combine with bile acid salts in the digestive tract, so that more cholesterol is converted into bile acid salts and excreted from the body, causing blood cholesterol to drop.
8. Yogurt. Yogurt or milk factor can lower blood cholesterol.
9. Vitamin C. Vitamin C is added when cholesterol is converted into bile acid, which can lower blood cholesterol.
10. Unsaturated fatty acids. When a food contains a lot of unsaturated fatty acids, bile salts and cholesterol are excreted in the stool.
11. Garlic. Garlic has a bactericidal effect and can lower cholesterol at the same time. It has an effect similar to aspirin and can prevent blood clots from clotting and attaching to the walls of blood vessels. Garlic has antioxidant properties. To prevent cardiovascular disease, it is best to eat garlic every day. Eating raw, cooked, or taking capsules are all good for health.
12. Red bean rice. The right amount of potassium in food also helps to exchange sodium ions out of cells to reduce the concentration of sodium in the blood. Every 100 grams of red beans contains 1,000 mg of potassium, which is about 10 times that of milk. Potassium-rich beans such as mung beans and red beans can be mixed in rice and cooked into "five-grain rice." However, people with gout should reduce seed food.
13. Oatmeal. A bowl of oatmeal contains 0.9 grams of fiber, which has the effect of alleviating the rise in blood sugar and lowering cholesterol. Often eating oatmeal can lower cholesterol in the body.
14. Purple cabbage sprouts. The fiber contained in purple cabbage sprouts, eggplant, and bamboo shoots is water-insoluble, which can promote intestinal peristalsis and increase the excretion of bile acid and cholesterol in the intestine. There are 1.6 grams of fiber per 100 grams of boiled purple cabbage sprouts, which is about twice that of bamboo shoots and eggplant.
15. Apple. A medium-sized, unpeeled apple can provide 3.5 grams of fiber, which can lower cholesterol and alleviate spikes in blood sugar. You might as well eat an apple a day, and the skin of an apple is rich in fiber. It is best to eat it with the skin but clean it.
7 ways to protect your heart health
Increase sleep time. According to the Journal of the American Heart Association, "Hypertension" reported that lack of sleep may increase the risk of high blood pressure. James Ganwisch of Columbia University explained: “Sleep slows down the heartbeat and lowers blood pressure. People with short sleep have higher average blood pressure and heart rate in 24 hours, which may make the cardiovascular system suffer more. Stress."
Eat more fruit. Fruits and vegetables contain more electrolytes and phytochemicals, which can prevent cells from being damaged by free radicals, which are the culprits of heart disease. Bananas are high in potassium, which can help lower blood pressure. Pomegranate juice helps to reduce the accumulation of fat on the walls of blood vessels.
Control your coffee intake. Although researchers have not yet found any association between coffee consumption and the risk of heart disease, experts have still not been able to agree on whether caffeine is good or bad. A recent study showed that even just drinking two cups of coffee before going to the gym can affect blood flow to the heart. Therefore, experts recommend no more than 3 cups of coffee a day.
Eat less salt. Reducing salt intake by 1/3 may reduce the risk of heart disease by 40%. According to data from the World Health Organization, in countries where the per capita salt intake does not exceed 3 grams per day, people often still have blood pressure at the age of 15 by the age of 65. The salt intake is best controlled at 5 g to 6 g per day.
Eat more folic acid. A number of studies have shown that increasing the intake of folic acid can help control blood pressure. A Harvard University research team conducted a survey of 156,000 nurses and found that people with low folic acid intake are at greater risk of hypertension. Other researchers have also proved that the folic acid contained in leafy green vegetables, fortified cereals, and fortified bread is good for people at risk of stroke and heart disease.
Prevent heart disease and remember 8 points:
First, lose weight. The proportion of obese people suffering from heart disease is much higher than that of people of normal weight, especially those with an "apple-shaped" body (waist-hip obese) are more dangerous. As long as the elderly lose weight by 3-5 kg, the heart condition will be greatly improved. At the same time, experts warn older people who are obese not to expect to become a supermodel at once but to gradually achieve the goal of losing weight through a balanced diet and exercise.
Second, eat fewer egg yolks. An average-sized egg yolk contains about 200 mg of cholesterol. If the elderly have high cholesterol, they can only eat up to two egg yolks a week.
Third, exercise more. Appropriate exercise for 20 minutes a day can reduce the risk of heart disease by 30%, and brisk walking has the best effect.
Fourth, quit smoking. The proportion of smokers suffering from heart disease is twice that of non-smokers. Studies have found that after 2-3 years of quitting smoking, the risk of heart disease will drop to the same level as non-smokers.
Fifth, pay attention to diet. In daily life, insist on eating low-fat foods, such as lean meat and low-fat dairy products.
Sixth, drink alcohol in moderation. Drinking 3-9 glasses of wine a week is an appropriate amount, which is good for the heart. But be careful not to be greedy, because excessive drinking can cause heart disease.
Seventh, beware of diabetes. People with diabetes have four times the rate of heart disease. Therefore, the elderly should have regular physical examinations to "detect and treat diabetes early."
Eighth, control emotions. Being short-tempered, unable to control oneself when encountering emergencies, it is easy to induce heart disease.
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