Infomación en Español 

February is American Heart Month. During this time, the American Heart Association and other organizations reinforce the importance of heart health, the need for more research, and efforts to ensure that millions of people live longer and healthier.

In most cases, heart disease is preventable when people adopt a healthy lifestyle, which includes not smoking, maintaining a healthy weight, controlling blood sugar and cholesterol, treating high blood pressure, getting at least 150 minutes of moderate-intensity physical activity a week, and getting regular checkups.

Top heart-healthy foods include fruits and vegetables (spinach, broccoli, bell peppers, tomatoes), soluble fiber (oats, beans, berries), and Omega-3 fatty acids (salmon, tuna, walnuts). Check out the recipes below for ways to incorporate these heart-healthy foods into your diet.

Italian Penne with Tuna

This flavorful pasta dish is easy to prepare and the tuna is a great source of heart-healthy omega-3 fatty acids.

Servings: 2
Total Time: 20 minutes

Ingredients

  • 3 ounces penne pasta
  • 1 tablespoon olive oil
  • ¾ cup thinly sliced leeks (white parts only)
  • 2 cloves garlic, minced
  • 4 cups fresh baby spinach
  • 2.6 ounces of albacore tuna in water, broken into large chunks
  • 3 tablespoons reduced-calorie Italian salad dressing
  • 2 tablespoons dried tomatoes (not oil-packed), snipped – can also use fresh
  • Cracked black pepper

Lisa’s Granola

This easy cinnamon-spiked granola is loaded with almonds, walnuts, and pepitas, but substitute other nuts and seeds if you prefer. Eat on its own, with milk, or as a topping for yogurt.

Servings: 20
Total Time: 2 hours 20 minutes

Ingredients

  • 6 cups old-fashioned rolled oats
  • 1 cup chopped almonds
  • 1 cup chopped walnuts
  • 1 cup raw, unsalted pepitas
  • ½ cup maple syrup
  • 6 tablespoons canola oil
  • ¼ cup honey
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
Shakshuka dish

Shakshuka

Shakshuka is a dish of poached eggs with tomatoes, onion, and cumin. It can be served with breakfast potatoes or vegetables.

Servings: 4
Total Time: 30 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon pepper
  • 1/2 to 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1 teaspoon Sriracha chili sauce or hot pepper sauce, optional
  • 2 medium tomatoes, chopped
  • 4 large eggs
  • Chopped fresh cilantro