7 Heart-Healthy Lunch Ideas For a Happy Ticker

August 20, 2023

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A heart-healthy diet is key to keeping your heart healthy and reducing the risk of heart disease, and one of the best ways to ensure that you’re eating healthily is by preparing your own meals—including lunch. Lunch is an important meal of the day, as it provides the necessary fuel to keep you going through the rest of the day. But not all lunches are created equal. A lunch that’s high in saturated fat and calories can increase your risk of heart disease, while a lunch that’s packed with heart-healthy ingredients can help keep your ticker happy and healthy. Incorporating heart-healthy lunch ideas into your daily routine can make a big difference in your overall heart health.

By choosing foods that are low in saturated fat and high in fiber, antioxidants, and healthy fats, you can reduce your risk of heart disease and keep your heart healthy for years to come. Here are some of our favorite heart-healthy lunch ideas that will keep your ticker happy for many years to come!

1. Grilled chicken breast with a side of quinoa and steamed broccoli

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This meal is a great source of lean protein, fiber, and antioxidants. Grilled chicken breast is a low-fat protein source that’s perfect for a heart-healthy lunch. Quinoa is a whole grain that’s high in protein and fiber, while also being low in fat. Broccoli is a cruciferous vegetable that’s packed with vitamins, minerals, and antioxidants that support heart health.

2. A mixed green salad with grilled salmon, avocado, and cherry tomatoes

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Salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. Avocado is high in heart-healthy monounsaturated fats, and cherry tomatoes provide a good source of vitamin C. A mixed green salad is a great way to add some extra fiber and nutrients to your lunch.

3. Whole grain wrap with hummus, grilled vegetables, and feta cheese

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This wrap is a great way to get your daily dose of vegetables. The hummus provides a good source of plant-based protein, while the feta cheese adds a nice touch of flavor. Whole grain wraps are also a great source of fiber, which is important for heart health.

4. Lentil soup with a side of whole grain bread and a green salad

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Lentils are a great source of plant-based protein and they’re also high in fiber. The whole grain bread provides a good source of complex carbohydrates, and the green salad adds some extra nutrients. Lentil soup is a hearty and satisfying lunch that’s perfect for a chilly day.

5. Baked sweet potato topped with black beans, salsa, and guacamole

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Sweet potatoes are a great source of vitamin A and fiber. The black beans provide a good source of plant-based protein, and the salsa and guacamole add flavor without adding a lot of extra calories. Baked sweet potatoes are a delicious and nutritious lunch option that’s easy to prepare.

6. Tuna salad with whole grain crackers and sliced veggies

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Tuna is a great source of omega-3 fatty acids, and it’s also low in saturated fat. Whole grain crackers are a good source of fiber, and the sliced veggies add some extra crunch. Tuna salad is a classic lunch option that’s easy to prepare and packed with heart-healthy ingredients.

7. Veggie stir-fry with brown rice and tofu

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Stir fries are a great way to get your daily dose of vegetables. Tofu is a good source of plant-based protein, and brown rice provides a good source of complex carbohydrates. A veggie stir-fry is a delicious and satisfying lunch that’s perfect for vegetarians and meat-eaters alike.