10 Low Sodium Recipes for Heart Health

Berry Oatmeal Parfait is a delightful way to start your morning with a heart-healthy meal. Packed with fiber and antioxidants, this breakfast is not only delicious but also supports cardiovascular health.

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/2 cup fresh mixed berries (such as blueberries, strawberries, and raspberries)
• 1/4 cup low-fat Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup (optional)
• 1/4 teaspoon cinnamon
• 1 tablespoon chopped nuts (such as almonds or walnuts)

1. In a small saucepan, combine the rolled oats and water or almond milk. Bring to a simmer over medium heat, stirring occasionally, until the oats are tender and have absorbed most of the liquid, about 5 minutes.
2. Remove the oatmeal from heat and stir in the cinnamon and chia seeds, allowing it to cool slightly. In a glass or bowl, layer half of the oatmeal, followed by half of the yogurt and a few berries.
3. Repeat the layers with the remaining oatmeal, yogurt, and berries. Drizzle with honey or maple syrup if desired, and sprinkle with chopped nuts for added crunch.

This parfait is rich in fiber and antioxidants, which help reduce cholesterol levels and improve heart health. Each serving provides approximately 300 calories, 10 grams of protein, and 7 grams of fiber, making it a balanced and satisfying breakfast choice.

For a delightful twist, consider adding a spoonful of almond butter between the layers. Alternatively, swap in your favorite seasonal fruits to keep this recipe exciting and fresh throughout the year.

Start your day with a burst of energy by preparing the delicious and nutritious Spinach and Mushroom Egg White Omelette. This low-sodium dish is a perfect morning boost, packed with heart-friendly ingredients that support your cardiovascular health.

• 4 large egg whites
• 1 cup fresh spinach, chopped
• 1/2 cup mushrooms, sliced
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/8 teaspoon garlic powder
• Optional: 1 tablespoon fresh parsley, chopped

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the sliced mushrooms and cook for 3-4 minutes until they soften.
3. Stir in the chopped spinach and cook for another 2 minutes until the spinach wilts.
4. In a bowl, whisk the egg whites with black pepper and garlic powder.
5. Pour the egg mixture into the skillet, covering the veggies evenly.
6. Cook for 3-5 minutes, until the egg whites are set, then gently fold the omelette.
7. Serve immediately, garnished with fresh parsley if desired.

This omelette is not only low in sodium but also rich in protein and essential vitamins. The inclusion of spinach provides iron and magnesium, while mushrooms add antioxidants and fiber to your meal.

For a delightful twist, consider adding a sprinkle of feta cheese or a few slices of avocado on top. Pair your omelette with a side of whole-grain toast for an extra serving of fiber and a complete, satisfying breakfast.

For a delightful, fiber-packed lunch, try our Quinoa and Black Bean Salad. This heart-healthy recipe is not only low in sodium but also rich in protein and essential nutrients, making it a perfect choice for those mindful of their heart health.

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup fresh lime juice
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1/4 teaspoon black pepper

1. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is tender and water is absorbed.
2. Remove quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork. Allow it to cool to room temperature.
3. In a large bowl, mix the cooled quinoa, black beans, red bell pepper, cherry tomatoes, red onion, and cilantro.
4. In a small bowl, whisk together lime juice, olive oil, cumin, and black pepper. Pour this dressing over the quinoa mixture and toss to combine.
5. Refrigerate the salad for at least 30 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.

This salad is a nutritional powerhouse, offering a good balance of protein, fiber, and healthy fats. With approximately 12 grams of protein and 9 grams of fiber per serving, it helps keep you full and satisfied while supporting digestive health.

To add variety, consider mixing in different vegetables like roasted corn or diced avocado for additional flavor and texture. Pair this salad with grilled chicken or tofu for a more substantial meal, or enjoy it on its own as a refreshing, light dish.

For a heart-healthy meal that’s both delicious and low in carbohydrates, Zucchini Noodle Primavera is the perfect choice. This dish is packed with vibrant vegetables and rich in nutrients, making it an ideal option for anyone looking to boost their vegetable intake while keeping sodium levels in check.

• 2 medium zucchinis, spiralized
• 1 tablespoon olive oil
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 teaspoon dried Italian herbs
• 1/4 cup grated Parmesan cheese (optional)
• Freshly ground black pepper to taste
• Fresh basil leaves for garnish

1. Begin by heating olive oil in a large skillet over medium heat. Add the garlic and sauté for about 1 minute, until fragrant.
2. Next, add the sliced bell peppers and cook for 4-5 minutes, stirring occasionally, until they start to soften.
3. Stir in the cherry tomatoes and dried Italian herbs, cooking for another 3 minutes until the tomatoes begin to release their juices.
4. Add the spiralized zucchini noodles to the skillet, tossing gently to combine. Cook for an additional 2-3 minutes, ensuring the noodles are tender but still crisp.
5. Season with freshly ground black pepper and sprinkle with Parmesan cheese, if using. Serve immediately, garnished with fresh basil leaves.

This Zucchini Noodle Primavera is not only low in sodium but also provides a good source of vitamins A and C, along with dietary fiber. By replacing traditional pasta with zucchini noodles, you cut down on carbohydrates, making it a great option for those managing their blood sugar levels.

For a delightful dining experience, serve this dish as a light lunch or pair it with grilled chicken or fish for a more substantial meal. You can also experiment by adding other seasonal vegetables or a touch of red pepper flakes for a kick of heat. Enjoy this colorful, nutritious dish knowing you’re making a heart-smart choice!

Lemon Herb Grilled Chicken is a delightful protein-rich main course that’s perfect for those looking to maintain heart health. This dish combines the zesty flavor of lemon with fragrant herbs, making it a tasty and nutritious option for dinner.

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 2 cloves garlic, minced
• Salt and pepper to taste
• Lemon slices for garnish (optional)

1. Begin by whisking together the olive oil, lemon juice, oregano, thyme, and minced garlic in a small bowl. Place the chicken breasts in a resealable plastic bag and pour the marinade over them, sealing the bag and ensuring the chicken is well coated. Marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.
2. Preheat your grill to medium-high heat. Remove the chicken from the marinade and season both sides lightly with salt and pepper.
3. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Allow the chicken to rest for a few minutes before slicing.
4. Serve the grilled chicken with lemon slices for garnish, if desired. Enjoy your meal with a side of steamed vegetables or a fresh salad for a complete, heart-healthy dinner.

This Lemon Herb Grilled Chicken is not only delicious but also packed with high-quality protein, making it a great choice for muscle maintenance and repair. The use of lemon and herbs reduces the need for excess sodium, supporting a low-sodium diet that’s beneficial for heart health.

For a fresh twist, try serving this chicken over a bed of mixed greens or quinoa for an extra nutritional boost. You can also experiment with different herbs, such as basil or rosemary, to customize the flavor to your liking.

Transport yourself to the sun-drenched shores of the Mediterranean with this vibrant chickpea salad, a perfect lunchtime energizer. Packed with nutritious ingredients, this heart-healthy dish is low in sodium yet bursting with flavor, making it an excellent choice for those watching their heart health.

• 1 can (15 oz) low-sodium chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• Freshly ground black pepper, to taste

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, and black pepper to create the dressing.
3. Pour the dressing over the salad and toss gently to ensure all ingredients are well coated.
4. Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

This Mediterranean chickpea salad is not only delicious but also nutritionally beneficial. Rich in fiber and protein from the chickpeas, it provides sustained energy and keeps you feeling full longer, while the colorful vegetables and olives offer essential vitamins and antioxidants.

For a heartier meal, consider adding grilled chicken or shrimp to the salad. Alternatively, serve it over a bed of mixed greens or alongside whole-grain pita for a delightful Mediterranean-inspired lunch that’s both satisfying and heart-friendly.

Stuffed Bell Peppers with Brown Rice offer a delightful balance of flavor and nutrition, perfect for those seeking heart-healthy meals. This dish shines with its vibrant colors and nourishing ingredients, making it a go-to for anyone looking to enjoy a wholesome meal.

• 4 large bell peppers (any color), tops cut and seeds removed
• 1 cup cooked brown rice
• 1 cup black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup chopped fresh cilantro
• Juice of 1 lime

1. Preheat your oven to 375°F (190°C). In a large skillet, heat olive oil over medium heat and sauté the onion and garlic until fragrant, about 3 minutes.
2. Add the black beans, corn, cumin, and smoked paprika to the skillet, stirring well. Cook for another 5 minutes, then mix in the cooked brown rice, lime juice, and cilantro, seasoning with salt and pepper.
3. Stuff each bell pepper with the rice mixture, packing it firmly. Place the stuffed peppers in a baking dish and cover with foil.
4. Bake the peppers in the preheated oven for 30 minutes, then remove the foil and bake for an additional 10 minutes until the peppers are tender. Serve hot, garnished with extra cilantro if desired.

This recipe is rich in dietary fiber and plant-based protein, making it a perfect choice for heart health. With around 250 calories per serving, it provides essential nutrients without excess sodium, supporting a balanced diet.

For added flavor, consider topping these peppers with a sprinkle of low-fat cheese or a dollop of Greek yogurt. You can also experiment with variations by including different beans or adding diced tomatoes to the filling for a juicy twist. Enjoy these stuffed peppers as a satisfying main course or a vibrant side dish!

This Garlic and Herb Baked Cod is a simple yet delicious way to enjoy a meal rich in omega-3 fatty acids. Packed with heart-healthy nutrients, this dish is perfect for those looking to support cardiovascular health while savoring a flavorful dinner.

• 4 cod fillets (about 4 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon wedges for serving

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
2. In a small bowl, mix together the olive oil, minced garlic, lemon juice, oregano, thyme, salt, and pepper until well combined.
3. Place the cod fillets on the prepared baking sheet. Brush the garlic and herb mixture over the top of each fillet, ensuring they are evenly coated.
4. Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork. Serve promptly with lemon wedges on the side.

Cod is a lean source of protein, providing about 20 grams per fillet while being low in calories. This dish not only supports heart health with its omega-3 content but also offers anti-inflammatory benefits from the herbs and garlic used in the marinade.

For a complete meal, serve this baked cod alongside steamed vegetables and a serving of quinoa or brown rice. Feel free to experiment with fresh herbs like parsley or dill for a different flavor profile, or add a sprinkle of red pepper flakes for a hint of spice.

Adding a colorful Roasted Vegetable Medley to your meal is a delicious way to boost your intake of antioxidants while keeping your sodium levels in check. This vibrant dish not only complements a variety of main courses but also provides a rich source of vitamins and minerals essential for heart health.

• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• Optional: fresh basil for garnish

1. Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
2. In a large bowl, combine the chopped vegetables and drizzle with olive oil.
3. Sprinkle with thyme, black pepper, and garlic powder, then toss until well-coated.
4. Spread the vegetables evenly on the prepared baking sheet.
5. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
6. Remove from the oven and, if desired, sprinkle with fresh basil before serving.

This Roasted Vegetable Medley is not only low in sodium but also packed with fiber, vitamins A and C, and lycopene, which are known to support heart health. With less than 150 calories per serving, it’s a guilt-free addition to any meal.

For an extra burst of flavor, consider adding a squeeze of fresh lemon juice over the vegetables before serving. Alternatively, you can customize this dish by incorporating seasonal veggies or adding a pinch of red pepper flakes for a touch of heat.

Indulge in the refreshing sweetness of nature with a Fresh Fruit and Yogurt Parfait, a dessert that’s both satisfying and heart-healthy. This naturally sweet treat combines the wholesome goodness of seasonal fruits with creamy yogurt, making it a perfect low-sodium choice for those mindful of their heart health.

• 1 cup plain Greek yogurt
• 1 tablespoon honey or maple syrup
• 1/2 cup granola
• 1/4 cup fresh strawberries, sliced
• 1/4 cup fresh blueberries
• 1/4 cup fresh kiwi, diced
• 1 tablespoon chia seeds (optional)

1. In a medium bowl, mix the Greek yogurt and honey until well combined. This step will take about 1 minute and adds a touch of natural sweetness.
2. Layer a third of the yogurt mixture into the bottom of a glass or bowl. Next, add a layer of granola, followed by a layer of strawberries.
3. Repeat the process with another third of the yogurt, then add a layer of blueberries and kiwi. Top with the final layer of yogurt and a sprinkle of chia seeds, if desired.
4. Finish by adding any remaining fruit on top and an extra drizzle of honey, if you like. Serve immediately or chill for up to an hour to let the flavors meld together.

This parfait is low in sodium and packed with vitamins, antioxidants, and fiber, making it a nourishing choice for heart health. Greek yogurt provides a good source of protein and probiotics, aiding digestion and supporting a healthy gut.

For a twist, try using different fruits like mangoes or raspberries, or swap the granola for your favorite nut mix to add a crunchy texture. Serve as a delightful breakfast option or a guilt-free dessert, allowing you to enjoy delicious flavors while nurturing your heart.