30+ Easy Heart Healthy Recipes to Lower Cholesterol

If you want to make some changes to keep your heart healthy, start with your diet. 

These heart-healthy recipes are made with whole ingredients, like fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. They’re high in fiber, healthy fats, plant sterols, and antioxidants to help lower cholesterol and blood pressure and keep your blood vessels healthy — all of which reduce your risk of heart disease.

Health experts, including the American Heart Association and the National Institutes of Health, recommend heart-healthy diets like the Mediterranean diet as the first step for heart disease prevention. And as a registered dietitian, I’ve seen the power of a heart-healthy diet in many patients, and myself.

It’s no secret that I’m a huge fan of the Mediterranean diet. It has so many health benefits, including a strong body of research showing that people who follow it closely have a significantly lower risk of heart attack, stroke, and heart disease.  

And there’s so much flavor variety in the Mediterranean diet, so it always tastes great.

Here are some heart-smart cooking tips and more than 30 of my favorite, easy, heart-healthy recipes to help lower your cholesterol and protect your heart inspired by the Mediterranean diet.

Here are some basic cooking tips and more than 30 of my favorite, easy, heart-healthy recipes to help lower your cholesterol (and also your blood pressure) inspired by the Mediterranean diet.

Heart Healthy Cooking Tips

Stick to heart-healthy fats.  Wherever possible, use olive oil instead of butter or margarine for cooking and baking. For high-heat sauteing or roasting vegetables (like 400°F +) I also like avocado oil because it’s high in healthy monounsaturated fat like olive oil, but it has a higher smoke point.

Nuts (and nut butter), seeds, olives, and avocados are other sources of heart heart-healthy fats, so eat a few servings each day. Just remember all are high in calories, so mind those portion sizes!

Choose mostly lean proteins like fish, chicken, turkey, Greek yogurt, tofu, or eggs. And aim to eat at least two servings of fish each week. Fish is a key component of the Mediterranean diet. It’s very low in saturated fat, which helps to reduce LDL (bad) cholesterol, and a great source of omega-3 fat, which is great for your blood pressure.

Eat lots of fruits and vegetables.  Aim for at least 5-7 servings each day.  They’re all high in fiber, which can lower your cholesterol. And deep red, blue, and purple fruits and vegetables, like berries or purple sweet potatoes, contain polyphenol antioxidants that protect your blood vessels.

Incorporate a few meatless meals each week that feature legumes (beans) and whole grains with vegetables. All of these are rich in plant protein and soluble fiber, the best type to lower cholesterol.

Limit sodium by cooking from scratch rather than using packaged foods and go easy on the saltshaker. Cooking from scratch is probably the best thing you can do to reduce your risk of heart disease – and so many other chronic lifestyle diseases. Processed, packaged, and fast foods are all full of salt, sugar, unhealthy fats, and chemicals that promote inflammation in your blood vessels and throughout your body.

Easy Cholesterol-Lowering Breakfasts

Oats are my number one ingredient for heart-healthy eating. They’re packed with soluble fiber, which acts like a sponge and mops up bad cholesterol so it can quickly exit your body. Pair them with fruits, nuts, and seeds for an even bigger punch.

And by all means, don’t be afraid of eggs and cholesterol! Eggs are full of protein, vitamins, and minerals, and some research shows they can boost HDL (good) cholesterol.

Blueberry Kefir Smoothie
Blueberries are a top source of polyphenol compounds that protect your blood vessels.
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Two glasses of blueberry kefir smoothie with straws. The glasses are sitting on a wood board with a blue napkin in the background.
Dark Chocolate Cranberry Protein Pancakes
These yummy chocolate pancakes are made with high fiber oats, and they're packed with protein to satisfy you all morning.
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Orange Spice Buckwheat Pancakes
These delicious orange-spice-flavored buckwheat pancakes are gluten-free and full of fiber and protein.
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Pina Colada Overnight Oats
A quick, easy, and heart healthy make-ahead breakfast that tastes like a vacation!
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Carrot Cake Overnight Oats
This delicious make-ahead breakfast is high in cholesterol-lowering fiber from oats, nuts, and carrots. And it tastes like dessert!
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A mason jar filled with carrot cake overnight oats. Shredded carrots and pecans garnish the top. A white napkin and spoon are in the background.
Mexican Tofu and Black Bean Scramble
A high-fiber, plant-based version of your favorite breakfast burrito. It's also a quick and easy lunch or dinner idea!
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Mexican Tofu and Black Bean Scramble|Craving Something Healthy
Shakshuka With Rice and Greens
A delicious and satisfying baked egg breakfast with spicy tomato sauce, brown rice, and greens.
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Smooth & Creamy Blueberry Chia Pudding
Chia seeds are high in cholesterol-lowering soluble fiber and omega-3 fats. This fruity breakfast doubles as a healthy dessert.
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2 glasses with blueberry chia pudding garnished with fresh blueberries, coconut, and sliced almonds. A lemon is in the foreground

Easy Cholesterol-Lowering Lunch Recipes

Lunch is a great opportunity to add more colorful vegetables and fruits. Incorporate them into your salads and sandwiches whenever possible.

Chicken Berry and Brown Rice Bowl
Use leftover shredded chicken breast and brown rice to make this tasty bowl that's surprisingly high in protein and fiber.
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Chicken Berry Brown Rice Bowls| Craving Something Healthy
Chopped Kale Apple Salad
Kale is packed with vitamins, minerals, and antioxidants that promote heart health. This salad takes minutes to put together.
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A white bowl of chopped kale apple salad with a bottle of cranberry vinaigrette, a small serving of salad and a green napkin with form to the side.
Mediterranean Lentil and Barley Salad
Make a big batch of this salad and eat it all week. Barley is one of my favorite cholesterol-lowering grains. It's packed with soluble fiber.
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Mediterranean Lentil and Barley Salad
Curried Chickpea Salad Sandwiches
Who knew chickpeas were so versatile? This is even better than chicken salad, and very heart-healthy.
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Curried Chickpea Salad Sandwiches|Craving Something Healthy
Mediterranean Tuna Stuffed Peppers
Hummus stands in for mayonnaise in these tuna stuffed peppers. They're fast, easy to make, and satisfying for lunch or a light dinner.
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Red, yellow, and orange sweet peppers stuffed with sprouted brown rice tuna salad on a white plate

Heart Healthy Dinners

There are lots of seafood, poultry, and vegetarian options in these cholesterol-lowering dinner recipes. I like to include beans, nuts, seeds, and vegetables in recipes as often as possible. They contain a nice mix of healthy fats and cholesterol-lowering fiber. Plus, they’re high in potassium, which helps lower your blood pressure.

Greek-Style Chicken Tzatziki
Lean chicken breast marinated in Greek yogurt is the ultimate Mediterranean treat. Serve this with tzatziki sauce and a simple tomato-cucumber salad for light dinner with leftovers for lunch.
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A platter of chicken tzatziki with a bowl of tzatziki sauce behind it.
Pistachio Crusted Salmon
Salmon is high in omega-3 fats, making it very heart-healthy. This recipe is super fast, easy to make, and full of flavor.
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A frying pan with two pistachio crusted salmon fillets, a cut lemon, and sauteed spinach.
Chicken With Spinach and Mushrooms
This easy, one-pan dinner features lean, skinless chicken and vegetables in a creamy Greek yogurt sauce. It's satisfying and surprisingly healthy.
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A dinner plate and fork with chicken with spinach and mushrooms in a cream sauce.
One Pan Salmon and Rice With Lemon & Herbs
This delicious meal features heart-healthy salmon cooked with brown rice and asparagus all in one pan. The bright, lemony yogurt sauce is a perfect accompaniement.
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A pan of salmon fillets with rice and asparagus. Lemon halves and a bunch of herbs in the background
Baked Stuffed Tomatoes
These stuffed tomatoes are a perfect light vegetarian dinner, or serve them as a side dish with fish or roasted chicken.
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A white casserole dish with baked stuffed tomatoes. One tomato is on a plate in the background
The Ultimate Mediterranean Chopped Salad
A hearty and healthy dinner salad full of color, flavor, and everything good for you.
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Garlic Shrimp and Tomatoes with Shirataki Noodles
This dish is made with zero-carb, high-fiber shirataki noodles (also called Miracle Noodles). They taste like pasta, but they're made from Konjac root. Learn more about them and why they're so good for you in this post.
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White plate of Shirataki noodles with shrimp and tomatoes on blue background
Grilled Mediterranean Vegetables with White Beans
Make this vegetarian dinner when your garden or the farmer's market is full of summer vegetables like sweet peppers, zucchini, and eggplant. It's fast and easy, and leftovers are delicious with some toasted bread.
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Grilled Mediterranean Vegetables with White Beans | Craving Something Healthy
Heart Healthy Mediterranean Vegetable Lentil Soup
This hearty soup is full of cholesterol-lowering vegetables and lentils, and it has all the Mediterranean flavors.
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Five Things You Can Do For Better Heart Health |Craving Something Healthy
Roasted Acorn Squash Soup
This rich, creamy soup has a fantastic blend of flavors from roasted acorn squash, apples, vegetables, sweet and savory Mediterranean spices, and a touch of peanut flavor. Try it, you won't be disappointed!
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Ground Turkey Vegetable Soup
This delicious soup is a seasonal favorite, full of lean ground turkey, kidney beans, pasta, and seven different vegetables including fennel.
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A white soup pot and two white bowls with turkey vegetable soup.
Mushroom Barley Soup
Such an easy, hearty soup with lots of cholesterol-lowering barley and mushrooms.
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Two white bowls of mushroom barley soup on a white wood background with mushrooms, fresh thyme sprigs, and spoons.

Heart Healthy Snacks

Adding a healthy snack between meals makes it easier to stay on track with a heart-healthy diet. Try these options, made with whole, plant-forward ingredients.

Baked Honey Nut Clusters
A handful of these delicious homemade baked nuts provides a generous serving of healthy fats. Make them with hot honey for a sweet and spicy treat.
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Lemon Coconut Flaxseed Protein Balls
These bright, lemony protein bites are made with flaxseeds, which have benefits for your cholesterol and blood pressure. They're a perfect post-workout snack to energize you.
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lemon coconut flax bites on a white plate with cut lemons in the background
Crispy Air Fryer Apple Chips
If you have an air fryer, you must try these crispy apple chips! Pair them with the chocolate tahini dip (in the recipe) for a healthy, delicious sweet treat.
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A board with a pile of air fryer apple chips and a small jar of chocolate dip. A hand is dipping an apple chip into the chocolate dip. An apple and cinnamon stick in the background
No Bake Fruit and Nut Bars
These chewy fruit and nut bars take minutes to make and are the healthiest way to satisfy your sweet tooth. Keep them in your freezer for an afternoon or post-workout snack.
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Easy Heart Healthy(ish) Desserts

It’s OK to save room for dessert when it’s made with healthy, wholesome ingredients. Try to add whole grains, fruits, nuts, and dark chocolate to your sweet treats.

Decadent Dark Chocolate Torte
This flourless torte is made with heart-healthy almond flour, olive oil, and lots of antioxidant-rich cocoa powder. It's definitely dessert, but it comes with quite a few health benefits too.
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A slice of chocolate torte on a white plate. The cake is garnished with powdered sugar and fresh raspberries.
Oatmeal, Fruit, Nut and Chocolate Skillet Cookie
The easiest way to make cookies for a crowd. This skillet cookie is made with whole wheat flour, oats, nuts, dried fruit, and dark chocolate.
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A skillet cookie made with fruit, nuts, and oats in a cast iron pan. A scoop of vanilla ice cream is on top and a spoon is in the pan.
Loaded Oatmeal Chocolate Chip Cookie Dough Dessert Hummus
Once you try this Loaded Oatmeal Chocolate Chip Cookie Dough Dessert Hummus, you'll want to keep some in your fridge at all times.
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Raspberry Oatmeal Bars
Made with fresh raspberries, jam, oats, nuts, and a delicious almond flour crust, these raspberry bars are a treat that goes quickly!
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Raspberry oatmeal bars on a sheet of parchment paper with a red and white striped napkin and fresh raspberries in the background.

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