Heart Healthy Recipes

Last Updated: July 1, 2003

From the National Heart, Lung and Blood Institute’s “Stay Young at Heart – Cooking the Heart-Healthy Way” cookbook.


Scrumptious Meatloaf
Use extra lean ground beef to lower the fat content in this meat loaf.

1 lb ground beef, extra lean
1/2 cup tomato paste (4 ozs)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated


1. Mix all ingredients together.
2. Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake covered at 350° F for 50 minutes.
3. Uncover pan and continue baking for 12 minutes.

Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories: 193
Fat: 9 g
Saturated fat: 3 g
Cholesterol: 45 mg
Sodium: 91 mg



Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.
3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar
to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 cup chicken stock or broth, skim fat from top


1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350º F for 1 hour or until done.
4. Baste occasionally.


Yield: 8 servings--Serving Size: One chicken part with sauce

Each serving provides:

Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 240 mg


Classic Macaroni and Cheese
Low fat cheese and skim milk help to make this favorite dish heart-healthy.

2 cups macaroni
1/2 cup chopped onions
1/2 cup evaporated skim milk
1 medium egg, beaten
1/4 tsp black pepper
1 1/4 cups sharp cheddar cheese (4 oz), finely shredded, low fat
nonstick cooking oil spray

1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
2. Spray a casserole dish with nonstick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with nonstick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Makes 8 servings--Serving size: 1/2 cup

Calories: 200
Fat: 4 g
Saturated fat: 2 g
Cholesterol: 34 mg
Sodium: 120 mg


Summer Vegetable Spaghetti
This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold.

2 cups small yellow onions, cut in eighths
2 cups chopped, peeled, fresh, ripe tomatoes (about 1 lb)
2 cups thinly sliced yellow and green squash (about 1 lb)
1-1/2 cups cut fresh green beans (about 1/2 lb)
2/3 cup water
2 Tbsp minced fresh parsley
1 clove garlic, minced
1/2 tsp chili powder
1/4 tsp black pepper
salt to taste
1 can (6 oz) tomato paste
1 lb uncooked spaghetti
1/2 cup grated parmesan cheese


1. Combine first 10 ingredients in large saucepan; cook for 10 minutes, then stir in tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot spaghetti and sprinkle parmesan cheese over top.


Yield: 9 servings--Serving Size: 1 cup spaghetti and 3/4 cup sauce with vegetables

Each serving provides:

Calories: 279
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 173 mg


Wonderful Stuffed Potatoes

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium baking potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp grated parmesan cheese


1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
4. Sprinkle top with 1/4 tsp parmesan cheese.
5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.


Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:

Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg


Summer Breezes Smoothie
Perfect low-fat thirst quencher.

1 cup yogurt, plain nonfat
6 medium strawberries
1 cup pineapple, crushed, canned in juice
1 medium banana
1 tsp vanilla extract
4 ice cubes



1. Place all ingredients in a blender and purée until smooth.
2. Serve in a frosted glass.


Makes 3 servings--Serving size: 1 cup

Calories: 121
Fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 64 mg

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