Frying food adds a ton of extra fat. Baking or roasting is a healthier choice. This One Pan Pesto Chicken with Veggies is baked in the oven, and only has 3 grams of saturated fat per serving!

Lots of saturated fat from red meat can make heart conditions worse. Aim for chicken, turkey, fish, or plant-based protein like beans or tofu. If you still want to include red meat in your diet, making small changes can help. For example, you can make these Vegetarian Tacos, but instead of using all lentils and beans, add ground beef as well. Still healthier than all beef tacos, but you get the red meat you prefer.

Salt can increase your blood pressure and make it harder for your heart to work. Start by not adding salt to your food, but don't stop there. Avoid super-salty foods like frozen meals, salty snacks, and canned soup. You can make your own soup with a lot less salt, like this Lentil Barley Soup. If you use canned vegetables and beans, be sure to drain and rinse them to get rid of extra salt. Get more info about salt from the American Heart Association. 

Eating more fruits and vegetables has been shown to lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and lower blood pressure. The more the better, and it's easy! Roast your favorite veggies for the simplest side dish. Here's a Roasted Broccoli recipe to start.

Whole grains add fiber to your diet. This not only protects your GI tract, but also your heart. Oatmeal is the perfect example of a "super food" for your heart. Try this Peanut Butter Banana Oatmeal as an option.

Like most soups, frozen vegetables can be used instead of fresh, and you'd never tell the difference. If you want to make this one on the stovetop (instead of slow cooker), it takes about 30 min.

​Other ingredients needed: canned tomatoes, canned beans, herbs/spices, lentils, and broth

​Note: There are also a million other soups you can make with frozen vegetables. See our Spanish Chickpea Stew, Beef Vegetable Soup, or Lentil Barley Soup.

Not only is this a piece of cake to throw together, it's also lower in calories, fat, and sodium than traditional fried rice. #winning

Other ingredients needed: rice, soy sauce, eggs

Hello, comfort food! You can use virtually any frozen veggies you'd like in this dish. 

Other ingredients needed: pasta, milk, cheese

Note: For kids who won't touch a vegetable, you can hide them in this recipe! Heat up frozen carrots, butternut squash, or sweet potatoes in the microwave, then chop finely before adding to mac and cheese.

This is the perfect way to mix up breakfast (or dinner!) without spending a ton of time or money. We like adding frozen peppers and onions to this one.

Other ingredients needed: tortillas, cheese, eggs, black beans (optional)

Lentils and black beans replace ground beef to make these tacos cheaper and healthier. 

Other ingredients needed: lentils, black, beans, tortillas, taco seasoning

5 ingredients. You can dump it in the slow cooker, or cook it on the stovetop in a pot in about 30 min.

Other ingredients needed: brown rice, broth, garlic

I'll admit. At first, I was not on board with this 2-ingredient sauce.... But it's SO GOOD.

​Other ingredients needed: noodles, BBQ sauce, peanut butter, peanuts, spices

Canned salmon is a budget-friendly way to get seafood in your life. All those omega-3 fatty acids are top notch for your heart and brain health!

Other ingredients needed: canned salmon, whole wheat pasta, green onions, dried herbs, Parmesan cheese, yogurt

Similarly to soup, frozen vegetables are perfect for chilis. Add in some beans and tomatoes, and BAM. Dinner.

Other ingredients needed: can diced tomatoes, can black beans, tomato paste, spices

Notes: If you'd rather use the slow cooker, try Southwestern Sweet & Spicy Chili.