Heart-healthy recipes to try this February: recommendations from registered dietitians
February is American Heart Month, a nationwide effort to raise awareness about cardiovascular diseases — the leading cause of death in the U.S.
Small shifts in your daily routine can support long‑term heart health. The American Heart Association encourages everyone to:
- Eat well
- Stay active
- Build your support system
- Get good sleep (seven to nine hours per night)
- Manage stress
Eating well doesn't have to be restrictive or complicated. According to our registered dietitian nutritionists (RDNs) from Main Line Health King of Prussia Teaching Kitchen, eating well includes fueling up with colorful fruits, lean proteins, whole grains and vegetables. Here are some recipes curated by our RDNs from the American Heart Association that help you create meals that are nourishing and satisfying.
Top heart‑healthy recipes recommended by our dietitians
Air fryer crispy (un)fried chicken
A lighter version of a comfort‑food fave. This recipe uses minimal oil and lean protein, which supports heart health while still offering a satisfying crunch. Whole‑grain coatings or spices can provide an additional flavor boost.
Huevos rancheros
This protein‑rich breakfast is packed with fiber from beans and vegetables. High‑fiber meals support healthy cholesterol levels and help you stay full longer — important benefits for heart‑healthy eating.
Mediterranean salad
Inspired by the healthy Mediterranean diet, this colorful salad includes vegetables and plant-based proteins. Healthy fats like olive oil when used in place of saturated and trans fats may help improve blood cholesterol.
Fruity oatmeal yogurt parfait
This easy breakfast or snack blends whole‑grain oats, calcium‑rich yogurt and antioxidant‑packed berries. It offers a refreshing, nutrient‑dense option for busy mornings.
More heart‑healthy ideas to add to your routine
In case our top recommendations don't sound appealing, consider these recipes:
Warm cinnamon-raisin apples
This naturally sweet and cozy treat limits added sugars. Apples offer soluble fiber, helpful for supporting healthy cholesterol.
Chicken fajitas with beans and Spanish rice
This is a lighter version of a Tex Mex meal with lean protein and fiber from beans. The combination gives you energy and keeps you full.
Seafood jambalaya
Seafood and fish add omega‑3 fatty acids, which support heart and brain health. Using herbs and spices for flavor keeps sodium low without compromising taste.
Sweet potato nachos
Sweet potatoes provide vitamin A and potassium, key nutrients for heart health, while also creating a fun, unexpected twist on a craveable snack.
How to build heart‑healthy habits with support from our experts
Main Line Health's Teaching Kitchen registered dietitians encourage you to try new heart-healthy recipes, join us online for our weekly healthy eating webinars or join us in-person at the Teaching Kitchen to learn and taste heart healthy recipes. Whether you're looking to gain confidence in the kitchen or refresh your weekly menu, we offer free and low‑cost programs that support your wellness goals.
Join our healthy eating webinars or register for Teaching Kitchen classes:
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