Healthy Salads or Is It?

When Salads Can Turn Unhealthy: A Heart-Healthy Guide to Doing It Right 

Salads are supposed to be one of the healthiest food, right? You all are eating salads thinking that it is really good for your health. The catch is that it depends on what you are adding in the salad.  

Growing up in India I ate lots of salads both at home and in restaurants. One interesting difference was we never had bottled salad dressing. All dressings are simple like lemon juice, some herbs, sometimes spices like roasted cumin. When I travel to Europe, I see the same trend. Simple salad dressings with olive oil, lemon juice, herbs, sometimes yogurt and so on. One of my coworkers here at work eats salad every day. When I looked at his salad it is mostly ice berg lettuce drenched in some creamy ranch or caesar dressings. Hmm, that is not healthy..

The store-bought salad dressings are most of the time not good for you. It is filled with unhealthy ingredients like salt, corn syrup and so on. One example is below. This popular ranch dressing has 260 mg of sodium, and filled out unnecessary things like sugar, etc. 

Did you know that ~60% of the people in U.S use ranch dressings in their salads. 

What Can Make a Salad Unhealthy:

1. Heavy Dressings
   Creamy dressings like ranch, Caesar, or blue cheese often hide added sugars, excess sodium, and saturated fats that aren’t friendly to your heart.

2. Too Much Dressing
   Even a healthy vinaigrette can become a problem when poured on too generously — it can add hundreds of unnecessary calories and fats.

3. Excess Cheese and Processed Meats
   Cheese and toppings like bacon bits, pepperoni, or deli meats can raise sodium and saturated fat levels.

4. Sugary Add-Ins
   Dried fruits, candied nuts, or sweet granola bring flavor but can spike sugar levels.

5. Fried Toppings
   Croutons, fried chicken strips, and crispy tortilla chips add crunch but also bring unhealthy oils and extra calories.

6. Portion Pitfalls with Healthy Fats
   Ingredients like avocado, olive oil, nuts, and seeds are great for your heart, but when overused, they can make a salad surprisingly high in calories.

Heart-Healthy Things to Do When Making a Salad:

✅ Use Dark Leafy Greens
Use spinach, kale, arugula, or romaine. These greens are high in vitamins, minerals, and heart-protective antioxidants. Use iceberg lettuce sparingly because that lacks lot of nutrients. 

✅ Add Lots of Vegetables
The more colors you include — like tomatoes, peppers, carrots, cucumbers, onions, etc. The more varied nutrients your salad will provide.

✅ Include Lean Healthy Proteins
Try grilled chicken, turkey breast, beans, chickpeas, lentils, or tofu. Protein supports satiety and helps with blood sugar control. Here is one recipe from this blog. 

Chickpea Salad

✅ Incorporate Heart-Healthy Fats in Moderation
A small handful of walnuts, sliced avocado, or sunflower seeds adds healthy fats that support good cholesterol levels.

✅ Use Smart Dressings
Make your own vinaigrette with olive oil, lemon juice, or balsamic vinegar. Yogurt-based dressings are also a lighter, creamy option.

✅ Mind Portion Sizes
Even nutritious ingredients can contribute extra calories if you’re not mindful. Use modest amounts of cheese, nuts, and healthy oils.

What to Avoid While Making a Salad:

❌ Over-Salting

Too much salt can raise blood pressure. Instead, use fresh herbs, spices, garlic, or citrus juice for flavor.

❌ Choosing Low-Fiber Greens Alone
Iceberg lettuce is fine for crunch but lacks the nutrients of darker greens.

❌ Using Store-Bought High-Sodium Dressings
Many bottled dressings contain excess sodium and preservatives.

❌ Overloading with Processed Toppings
Bacon, fried chicken, croutons, and cheese can quickly turn a healthy salad into an unhealthy one. 

❌ Skipping Protein and Fiber
A salad made of only greens might leave you hungry too soon specially as an entire meal. Include beans, whole grains like quinoa, or lean protein to make it a meal.

Here are some quick and healthy salad recipes:

🥗 Italian Basil Cucumber-Tomato Salad

Ingredients (2–3 servings):

• 2 cups cucumber, diced (about 2 medium cucumbers)

• 2 cups cherry tomatoes, halved (or regular tomatoes, chopped)

• ½ small onion, thinly sliced

• ½ cup fresh basil leaves, torn or roughly chopped

• 2 tbsp extra-virgin olive oil

• 1 tbsp fresh lemon juice (or red wine vinegar)

• Black pepper to taste

Instructions:

1. In a large bowl, combine cucumbers, tomatoes, onion, and fresh basil.

2. Drizzle olive oil and lemon juice over the vegetables.

3. Season with black pepper.

4. Toss gently to combine.

   

Quick Restaurant Style Indian Salad: 

In India the side salads in restaurants used to come pretty decorated like this. So I decided to make this at home since here it is hard to find them here. This is made with cucumbers, tomatoes, onions, low heat chili peppers with olive oil, lemon juice and sprinkled black pepper on the top. 

A salad can be a wonderful and delicious addition to your daily meals, when built thoughtfully. Focus on fresh, colorful vegetables, lean proteins, whole grains, and healthy fats in moderation, while skipping excess sodium, sugar, and fried toppings.

Next time you prepare a salad, remember that the health benefits come from what you choose and how you balance it. With a few mindful choices, your salads can stay delicious, flavorful, and truly heart-friendly.

Mediterranean Lentil Soup, Comforting & Heart-Healthy

Mediterranean Lentil Soup Recipe, Packed with Healthy Ingredients and Flavors

All of you including myself have eaten lentil soups. Growing up in India I ate lentil soups every day, whether it was 110 degrees or 70 degrees outside. We called it "dal" there. 

After I came to U.S I discovered that lentil soup is actually quite common across the world. There are some differences in cooking style and spices, but basic concept is the same. Here are some examples. 

🌍 Lentil Soups from Around the World

Lentil soups are easily seen in a variety of global cuisines:

• 🫒 Mediterranean Lentil Soup: Brown or red lentils, onions, garlic, carrots, celery, olive oil, fresh herbs, and a splash of lemon.

• 🌿 Middle Eastern Red Lentil Soup: Red lentils with cumin, turmeric, and coriander, finished with fresh cilantro.

• 🇮🇳 Indian Lentil Dal: Yellow or red lentils simmered with ginger, garlic, tomatoes, and warming spices like cumin and mustard seeds.

• 🌶️ North African Lentil & Chickpea Soup: Lentils with cinnamon, paprika, tomatoes, and fresh parsley.

• 🍲 Rustic European Lentil Stew: Green lentils with leeks, thyme, carrots, and diced potatoes for a cozy, hearty meal.

Lentil soups are also super healthy for you.

Top Benefits of Lentil Soup:

• ❤️ Supports Heart Health: Rich in soluble fiber, lentils help lower bad cholesterol and promote healthy blood pressure.

• 💪 Plant-Based Protein: One cup of cooked lentils offers about 18g of protein, making it a great option for vegetarians and vegans.

• 🌾 Keeps Blood Sugar Steady: Low glycemic index helps manage blood sugar levels.

• 🌎 Eco-Friendly & Affordable: Lentils are sustainable and easy on the budget.

• ⏱️ Quick and Easy: Most lentils cook in 20–30 minutes without soaking.

Now I love trying different types of lentil soups. This weekend we were craving some good Mediterranean food. So went to one of our favorite restaurants here. Along with baba ganouj, falafel dishes, we also both ordered a bowl of lentil soup. It was flavorful, creamy (but did not have any cream) and absolutely delicious. I loved it so much I decided to make it the next day. Here is the recipe. 

Middle Eastern Lentil Soup 

This classic Middle Eastern soup is made with red lentils, warm spices, vegetables, and lemon juice. It’s flavorful, satisfying, and easy to prepare in under 40 minutes.

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🛒 Ingredients (Serves 4–6)

• 1 cup red lentils, rinsed and drained

• 1 medium onion, finely chopped

• 2 medium carrots, peeled and diced

• 2 celery stalks, diced

• 3 cloves garlic, minced

• vegetable broth or just water 

• 2 tbsp olive oil

• 1 tsp ground cumin

• ½ tsp ground turmeric

• ½ tsp ground coriander

• ½ tsp black pepper

• 1 lemon 

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🍳 Instructions

1. Sauté Vegetables:
   In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook for 5–6 minutes until softened.

   
   
   

2. Add Garlic & Spices:
   Stir in the garlic, cumin, turmeric, and coriander. Cook for 30 seconds until fragrant.

3. Add Lentils & Water:
   Stir in the red lentils and pour in the water or vegetable broth and bring to a boil.

   

4. Simmer:
   Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the lentils are soft.

   

5. Blend for Creaminess:
   Use an immersion blender to puree the soup until smooth and creamy. (Or carefully blend in batches in a countertop blender.) 

6. Serve:
   Ladle into bowls and squeeze lemon juice over the soup just before eating. I also sprinkled little cayenne pepper on top for a extra heat. Enjoy!

   

This bowl of warm, simple and comforting soup is perfect for a cozy fall day. I love how just a few simple ingredients can make such flavorful goodness. Whether you’re making it for a quick weeknight meal or sharing it with your loved ones on a chilly evening, this soup is a reminder that nourishing delicious food doesn't have to be complicated. Pair it with a warm pita bread and you have a dish that’s as cozy as it is heart-healthy.

DASH (Dietary Approaches to Stop Hypertension) Diet

The DASH Diet: A Path to Heart Health and How It Compares to the Mediterranean Diet?

As I was dealing with my health issues which included both high blood pressure and cholesterol, I started researching different diets. Research being my profession most of my life, anytime there is something new I need to learn I jump on researching everything from different websites, reading technical papers, and so on. I knew about Mediterranean diet, but I learned that there is another type of diet targeted towards high blood pressure; called DASH diet.

What is the DASH Diet?

When it comes to heart-healthy eating, two diets often stand out: the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. Both are highly recommended by health professionals for reducing the risk of cardiovascular disease, supporting healthy blood pressure, and promoting overall wellness. While they share similarities, each diet has unique features that may make one more appealing depending on your lifestyle and health goals.

The DASH diet was originally developed to help lower high blood pressure, a major risk factor for heart disease and stroke. It emphasizes foods rich in nutrients such as potassium, calcium, magnesium, and fiber; nutrients known to play a role in blood pressure regulation.

Key components of the DASH diet include:

• Plenty of fruits and vegetables: 4–5 servings of each per day.
• Whole grains: 6–8 servings daily, such as brown rice, oats, or whole wheat bread.
• Low-fat dairy: 2–3 servings, like yogurt or skim milk.
• Lean protein sources: Poultry, fish, beans, and nuts, while limiting red meat.
• Reduced sodium intake: A standard DASH plan limits sodium to 2,300 mg per day which is about 1 teaspoon of salt, while a lower-sodium version cuts it to 1,500 mg. Check out the post on salt & sodium. 

Salt & Sodium

The diet also discourages added sugars, saturated fats, and processed foods, making it a straightforward plan for maintaining heart health.

What is the Mediterranean Diet?

The Mediterranean diet reflects traditional eating habits of countries bordering the Mediterranean Sea, such as Greece and Italy. Unlike the structured serving recommendations of DASH, it is more of a lifestyle approach centered around fresh, whole foods, and healthy fats like olive oils. Check out the post on Mediterranean diet. 

Mediterranean Diet

Key features of the Mediterranean diet include:

• High intake of vegetables, fruits, and whole grains.
• Healthy fats, especially olive oil, as the main source of added fat.
• Frequent consumption of legumes, nuts, and seeds.
• Moderate intake of fish and seafood, with poultry and dairy consumed in smaller amounts.
• Minimal red meat and sweets.
• Optional moderate wine consumption, usually with meals.

This diet is less focused on specific nutrient targets and more on overall food quality and balance.

Comparing the Two Diets:

While both diets promote heart health and wellness, there are some differences worth noting.

• Focus on sodium: The DASH diet has a clear emphasis on reducing salt intake, making it particularly beneficial for those managing high blood pressure. The Mediterranean diet does not specifically restrict sodium but naturally promotes lower intake through fresh, minimally processed foods.
• Fats: DASH encourages low-fat dairy and lean proteins, while the Mediterranean diet embraces healthy fats, particularly olive oil, nuts, and fatty fish.
• Flexibility: The Mediterranean diet is less rigid, offering more freedom in portion sizes and food choices. DASH is more structured, with defined serving sizes, which may appeal to those who like clear guidelines.
• Evidence base: Both diets are backed by extensive research showing benefits for heart health, weight management, and reduced risk of chronic diseases. However, DASH is especially validated for blood pressure control, while the Mediterranean diet is linked strongly with longevity and reduced risk of metabolic syndrome.

Which One Should You Choose?

The best diet depends on your personal health needs and lifestyle. If lowering blood pressure is your primary goal, the DASH diet provides a clear and effective framework. If you prefer a more flexible, long-term lifestyle approach rich in healthy fats and fresh foods, the Mediterranean diet can be a better fit.

Ultimately, both diets encourage whole foods, balanced nutrition, and moderation; making them both excellent choices for a heart-healthy lifestyle. 

Heart Healthy Pumpkin Olive Oil Cake

Yesterday was the first day of Fall. Temperatures in Midwest are cooling down and trees are changing to beautiful fall colors. I was feeling like eating something with fall flavor. The first thing that comes to all your mind in fall is “pumpkin”. There is pumpkin in all the stores, Starbucks is advertising their real pumpkin spiced latte in TV. (Note they are emphasizing this year real pumpkin, does it mean they did not use real pumpkin in their latte before😏).

Pumpkin is actually super healthy for your heart. When you think of pumpkin, you may picture cozy fall recipes, creamy soups, or festive pies. But beyond its seasonal charm, pumpkin is a nutritional powerhouse that supports heart health in many ways. From lowering blood pressure to protecting your arteries, pumpkin and its seeds provide a wide range of benefits that make them a great addition to a heart-healthy diet.

Heart Health Benefits of Pumpkin:

🧡 1. Rich in Potassium – Supports Healthy Blood Pressure

• Pumpkin is naturally high in potassium, which helps counteract excess sodium in the diet.
• Adequate potassium intake is linked to lower blood pressure and a reduced risk of stroke and heart disease.

🧡 2. High in Fiber – Lowers Cholesterol

• Pumpkin flesh is a good source of dietary fiber, which helps reduce LDL (“bad”) cholesterol levels.
• Fiber also supports steady blood sugar levels and helps you feel full, promoting a heart-friendly weight.

🧡 3. Packed with Antioxidants – Protects Arteries

• Pumpkin is rich in beta-carotene (a precursor of vitamin A), vitamin C, and vitamin E.
• These antioxidants fight oxidative stress and inflammation, which can damage blood vessels and contribute to heart disease.

🧡 4. Low in Calories, Nutrient Dense

• Pumpkin is naturally low in calories but nutrient-rich, making it ideal for weight management.
• Maintaining a healthy weight lowers strain on the heart and reduces risk of hypertension.

🧡 5. Magnesium for Heart Rhythm

• Pumpkin seeds (pepitas) are an excellent source of magnesium, essential for heart rhythm regulation.
• Magnesium also helps with blood vessel relaxation and may reduce the risk of arrhythmias.

🧡 6. Healthy Fats from Pumpkin Seeds

• Pumpkin seeds contain plant sterols, omega-6 fatty acids, and monounsaturated fats, all of which support healthy cholesterol levels.
• Regular consumption has been linked to lower blood pressure and improved heart function.

✅ How to Add Pumpkin for Heart Health:

• Enjoy roasted pumpkin cubes in salads or soups.
• Blend pumpkin purée into oatmeal, smoothies, or sauces.
• Snack on unsalted roasted pumpkin seeds.
• Bake with pumpkin puree as a substitute for butter or cream to cut saturated fat.

With all these heart health benefits of pumpkin I wanted to make something with pumpkin and fall spices like cinnamon. After a lot of thoughts, I decided to make a heart healthy pumpkin cake. I did not put lots of butter and processed sugar in it. I made it with pure pumpkin puree, whole wheat flour, olive oil, cinnamon, fresh ginger, pumpkin spice, and raisins. I added only 1 tablespoon of brown sugar and added a light fresh lemon glaze on top of it.

🧡 Heart Healthy Pumpkin Olive Oil Cake  

Ingredients

• 1 can (15 oz) pumpkin purée (check the ingredient label in the back to make sure it’s only pumpkin and nothing else is mixed with it)
• 2 cups whole wheat flour (you can substitute with other healthy flours like almond flour, etc.)
• 1 teaspoon of baking soda
• 1 teaspoon of baking powder
• 1 teaspoon ground cinnamon
• 1 teaspoon pumpkin spice (or a mix of nutmeg, cloves, and allspice)
• 1 tablespoon fresh grated ginger
• 1 tablespoon brown sugar (packed)
• 1 tablespoon of raisins
• 1 large egg
• 3 tablespoons of extra virgin olive oil (EVOO)
• 1 tablespoon of powdered sugar (for a light top glaze), optional
• 1 teaspoon of fresh lemon or lime juice (for a light top glaze), optional

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Directions

1. Preheat oven to 350°F (175°C). Lightly grease an 8x8-inch square baking pan or a round pan. I used my round pan because I could not find my square pan which my husband hid somewhere in the basement and he was not at home to find it .😒
2. Mix dry ingredients: In a medium bowl, whisk together the whole wheat flour, baking soda, baking powder, raisins, cinnamon, and pumpkin spice.
3. Mix wet ingredients: In a large bowl, combine the pumpkin purée, olive oil, egg, brown sugar, and fresh ginger. Stir until smooth.
4. Combine: Gradually add the dry ingredients into the wet mixture, stirring gently until just combined. Don’t overmix, the batter will be thick.
   
5. Bake: Spread the batter evenly into the prepared pan. Bake for 30–40 minutes, or until a toothpick inserted in the center comes out clean.
6. Make the glaze by mixing the powdered sugar with lemon juice in a small bowl.
7. Take a cake out of oven and spread the glaze with a spoon on top it while the cake is still warm.  
   
8. Then Let the cake cool in the pan for 10 minutes before transferring to a plate. 
   
   Now you can enjoy a delicious and heart healthy fall pumpkin cake.
   

   👉 Pumpkin is a heart-smart food that helps lower blood pressure, manage cholesterol, reduce inflammation, and protect arteries; all while being delicious and versatile.

Heart Health Benefits of Extra Virgin Olive Oil (EVOO)

When it comes to heart health, olive oil has long been celebrated as one of the most powerful foods you can add to your diet. Often referred to as “liquid gold,” olive oil is more than just a flavorful cooking ingredient; it is the cornerstone of the Mediterranean diet and a well-documented protector of cardiovascular health. With its unique composition of healthy fats, antioxidants, and anti-inflammatory compounds, olive oil plays a vital role in promoting a strong and healthy heart. 

If you are trying to start a heart healthy Mediterranean diet, the very first thing to do is to switch to Extra Virgin Olive Oil; EVOO. 

Why Olive Oil Supports Heart Health

The heart-protective benefits of olive oil are primarily attributed to its high concentration of monounsaturated fats, particularly oleic acid. Unlike saturated fats and trans fats, which can raise LDL (bad cholesterol), monounsaturated fats help reduce LDL while boosting HDL (good cholesterol). This balance is crucial for keeping arteries clear and reducing the risk of atherosclerosis.

In addition, olive oil is rich in polyphenols, powerful antioxidants that fight inflammation, reduce oxidative stress, and improve the function of blood vessels. Studies suggest that regular olive oil consumption may lower blood pressure, decrease the risk of stroke, and support better circulation.

The Science Behind Olive Oil and the Heart

Multiple large-scale studies, including the famous PREDIMED trial in Spain, have shown that people who consume extra virgin olive oil daily experience a significantly reduced risk of major cardiovascular events. Participants following a Mediterranean diet enriched with olive oil were less likely to develop heart attacks, strokes, or die from heart disease compared to those on a low-fat diet.

This evidence highlights olive oil’s role not just as a healthier fat alternative but as an active protector of cardiovascular function.

Types of Olive Oil and Their Benefits

Not all olive oils are created equal. The type you choose can influence both flavor and health benefits.

1. Extra Virgin Olive Oil (EVOO)
• The highest quality olive oil, extracted through cold pressing without chemicals or heat.
• Contains the most antioxidants and polyphenols.
• Best for drizzling over salads, dipping bread, or cooking dishes. 
2. Virgin Olive Oil
• Slightly lower in quality than EVOO but still made through natural processes.
• Retains some antioxidants and offers a mild flavor.
• Suitable for cooking at medium heat.
3. Pure or Regular Olive Oil
• A blend of refined olive oil and small amounts of virgin olive oil.
• Lighter in flavor and color, but with fewer antioxidants.
• Often used for sautéing or baking.
4. Light Olive Oil
• Not “lighter” in calories, but rather more refined and filtered.
• Has a higher smoke point, making it suitable for frying.
• Lowest in polyphenols compared to EVOO.

For maximum heart health benefits, extra virgin olive oil is the best choice, as it preserves the natural compounds most responsible for cardiovascular protection.

Recently someone asked me why not Avocado Oil?

Extra Virgin Olive Oil vs. Avocado Oil which is better for heart heath?

Extra Virgin Olive Oil is often considered better for heart health than avocado oil due to;

• It's higher concentration of polyphenols and oleocanthal, and,
• Potent antioxidants with anti-inflammatory and cardiovascular protective effects. 

While both oils are rich in heart-healthy monounsaturated fats, Extra Virgin Olive Oil's (EVOO) superior antioxidant profile, offers broader benefits by reducing "bad" LDL cholesterol, improving blood pressure, and lowering inflammation. 

How to Incorporate Olive Oil for Heart Health

• Use EVOO as your main salad dressing base.
• Drizzle it over cooked vegetables or whole grains like quinoa and brown rice.
• Replace butter with olive oil when cooking eggs or spreading on toast.
• Use it in marinades for fish, chicken, or lean meats.
• Use it for every day cooking like sautés, curries, etc. I use it for all of my cooking.

Below is a summary of different types of cooking oil and their effects on heart health. 

✅ Best for heart health: Extra Virgin Olive Oil, Avocado Oil

⚠️ Use in moderation: Canola, Sesame, Sunflower (high-oleic)

❌ Limit or avoid: Coconut Oil, Palm Oil, generic Vegetable Oils

Olive oil is more than a kitchen staple; it’s a heart-healthy superfood backed by science. By choosing high-quality pure extra virgin olive oil (not mixed with other oils) and incorporating it into your daily meals, you can enjoy delicious flavors while supporting your heart for years to come. 

Vegetables and Bean Stir Fry for a Heart Healthy Recipe

A Plateful of Heart Healthy Veggies and Beans and so Many Ways to Eat

When it comes to protecting your heart, food truly can be medicine. Among the many choices we make each day, what we put on our plate plays one of the biggest roles in preventing heart disease and improving overall cardiovascular health. Vegetables and beans are two food groups that stand out for their ability to keep your heart strong, your arteries flexible, and your blood pressure in check.

We will explore why these nutrient-packed foods deserve a central spot in your meals and how you can easily incorporate them into your diet.

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Why Vegetables Are Great for Your Heart

Vegetables are rich in vitamins, minerals, fiber, and antioxidants; all of which work together to protect your cardiovascular system. Here are a few reasons they’re essential:

1. Rich in Fiber
   Fiber helps lower “bad” LDL cholesterol levels by binding to cholesterol in the digestive tract and carrying it out of the body. Less cholesterol means a lower risk of plaque buildup in arteries.
2. Packed with Antioxidants
   Vegetables like spinach, kale, carrots, and peppers are high in antioxidants such as vitamin C, carotenoids, and flavonoids. These compounds fight inflammation and reduce oxidative stress, two key contributors to heart disease.
3. Support Healthy Blood Pressure
   Many vegetables, especially leafy greens, are loaded with potassium. Potassium balances sodium levels in the body, helping regulate blood pressure naturally.
4. Low in Calories, High in Nutrients
   Vegetables give your body plenty of vitamins and minerals without excess calories or unhealthy fats. Maintaining a healthy weight is one of the most powerful ways to protect your heart.

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Beans: The Underrated Heart-Healthy Superfood

Beans, whether black beans, lentils, chickpeas, or kidney beans are nutritional powerhouses. They’re inexpensive, versatile, and one of the best plant-based proteins you can eat for heart health.

Beans & Lentils

Here’s why beans deserve more attention for heart health.

1. Excellent Source of Plant Protein
   Replacing red or processed meats with beans reduces saturated fat intake and supports a healthier cholesterol profile.
2. Lowers Cholesterol
   Beans contain soluble fiber, which binds to cholesterol and helps remove it from your body. Studies show that regular bean consumption can reduce LDL cholesterol significantly.
3. Stabilizes Blood Sugar
   Because beans have a low glycemic index, they release sugar slowly into the bloodstream. This helps prevent spikes and crashes that can strain your cardiovascular system.
4. Packed with Minerals
   Beans are rich in magnesium, potassium, and folate, nutrients that are crucial for heart rhythm, blood pressure regulation, and overall vascular health.

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The Combined Power of Vegetables and Beans

While vegetables and beans are beneficial on their own, together they form a heart-healthy powerhouse. When combined, they deliver:

• Complete nutrition: Beans provide protein, while vegetables bring in vitamins, minerals, and antioxidants.
• Balanced meals: The fiber and protein keep you full, supporting weight management.
• Disease protection: Together, they help reduce blood pressure, cholesterol, inflammation, and the risk of diabetes, all of which impact heart health.

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Easy Ways to Add More Vegetables and Beans For a Heart Healthy DASH (Dietary Approaches to Stop Hypertension) Diet 

• Soups and Stews: Add beans and a variety of vegetables for a hearty, heart-friendly dish.
• Salads: Toss chickpeas or black beans into a mixed veggie salad.
• Stir-Fries: Mix colorful vegetables with tofu or beans for a quick, nutrient-rich meal.
• Dips and Spreads: Make hummus or black bean dip and enjoy with raw veggies.
• Meat Replacement: Use beans in tacos, burgers, or pasta sauces instead of ground meat.

Today's recipe is a super easy stir fry of vegetables with garbanzo beans, aka chickpeas.

Dry Veggie Stir-Fry with Chickpeas

Ingredients

• 2 tablespoons of extra virgin olive oil (EVOO)

• 1 medium onion, thinly sliced

• 2 cloves garlic, finely chopped

• 1-inch piece fresh ginger, grated or finely chopped

• 1 green bell pepper, cut into thin strips

• 1 zucchini, sliced into half-moons

• 1 cup mushrooms, sliced

• 1 medium carrot, cut into matchsticks or thin slices

• 1 cup cooked low or no salt added chickpeas (canned or freshly cooked, drained well)

• Freshly ground black pepper, to taste

• Optional: a pinch of chili flakes or chopped jalapenos 

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Instructions

1. Heat the oil: Place a large skillet or wok over medium-high heat. Add the olive oil and let it heat until shimmering.

2. Start with aromatics: Add the garlic and ginger first, sautéing for 30–45 seconds until fragrant (be careful not to burn).

3. Cook the onions: Add the sliced onion and stir-fry for 2 minutes until they soften slightly and turn translucent.

4. Add the veggies: Toss in the carrots and mushrooms first (since they take longer to cook). Stir-fry for about 2–3 minutes.

5. Finish with quick-cooking vegetables: Add the zucchini and green peppers. Continue stir-frying on high heat for another 3–4 minutes. The veggies should be tender-crisp and lightly browned without steaming.

   

6. Add chickpeas: Stir in chickpeas, letting them sear for 2–3 minutes. This helps them get a little golden and nutty.

   

7. Season: Sprinkle black pepper, and chili flakes or jalapenos if using. Mix well.

8. Serve: On top of brown rice, quinoa, wrapped in a whole wheat tortilla to make a wrap or make a quesadilla like I did. 

   

   

Heart disease remains the leading cause of death worldwide, but the good news is that diet can make a profound difference. Vegetables and beans are affordable, widely available, and packed with nutrients that support cardiovascular health. By making them the foundation of your meals, you’ll not only reduce your risk of heart disease but also boost your energy, improve digestion, and enjoy more vibrant health overall.

Next time you’re planning your grocery list, load up on fresh vegetables and a variety of beans, you’ll be doing your heart a big favor.

How Can You Shop Heart-Healthy?

Heart Healthy Shopping: How to Find Low-Sodium Foods at the Grocery Stores

Americans consume far too much sodium; on an average, over 3,300 milligrams daily. The American Heart Association recommends no more than 2,300 mg a day and the recent guidelines says optimal goal of no more than 1,500 mg a day for most adults.  

Sodium Guideline

For most people, cutting back by 1,000 mg a day can improve blood pressure and heart health.  Read this post for more information on sodium. 

Salt & Sodium

But the trouble is that more than 70% of the sodium Americans eat comes from packaged, canned, pre-prepared and restaurant foods, not the saltshaker.

Most of us probably underestimate how much sodium we eat. Limiting sodium in our diet is part of an overall healthy eating. 

If you’ve ever tried to cut back on salt, you know it’s not always easy. Sodium hides in everyday food. Even in items that don’t taste “salty.” From canned goods to bread, frozen meals, and even sauces, it can add up quickly. The good news is that with a little planning and a smart shopping strategy, you can successfully reduce sodium without sacrificing flavor. Here’s a guide to help you navigate the grocery store and stock your cart with healthier, low-sodium options.

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1. Start with the Nutrition Label

The first step in choosing low-sodium foods is reading the Nutrition Facts panel. Here’s what to look for:

• Sodium per serving: A food is considered low-sodium if it contains 140 mg or less per serving.
• % Daily Value (DV): Aim for foods with 5% DV or less per serving. Items with 20% DV or more are high in sodium.
• Serving size awareness: Many packages list smaller serving sizes than what we actually eat. If you double the portion, you also double the sodium.

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2. Decode the Packaging Claims

Marketing labels can be tricky. Here’s how to understand the common sodium-related terms as defined by FDA (Federal Food and Drug Administration). 

Source: FDA (https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet)

Always go beyond the front-of-package claims and check the actual Nutrition Facts in the back for accuracy. I have added some examples below. 

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3. Shop the Perimeter First

Fresh foods are naturally lower in sodium than packaged ones. Try to build your cart around fresh and frozen. Most of the time frozen fruits and vegetables have no added sodium and stays good for longer period of time in the freezer, so there is less spoilage and food waste.

• Fruits and vegetables: Fresh or frozen without added sauces or seasonings. Here frozen mixed vegetables has 25mg of sodium vs. canned mixed vegetable of 300mg of sodium. 
  

  
  
  
• Lean proteins: Fresh chicken, fish, turkey, or beef (avoid pre-marinated or brined options).
• Dairy: Choose low fat milk, plain yogurt, and low-sodium cheeses when available.

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4. Be Smart in the Aisles

When you head to the aisles where foods are stocked, keep these swaps in mind:

• Canned goods: Look for “no salt added” or “low sodium” versions of beans, tomatoes, and vegetables. If those aren’t available, rinse canned foods before cooking, this can reduce sodium by up to 40%. Here are some examples of significantly higher sodium content in a regular canned vs. "No Salt Added" version of the same item that you can find in regular grocery store close to each other. 

For canned beans the sodium is 260mg vs. 10 mg

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  For canned tomatoes the sodium is 180mg vs. 15mg

  

  
  
  
• Soups and broths: Go for “low-sodium” or “unsalted” varieties. You can always season with herbs later.
• Breads and tortillas: Compare brands; some have nearly twice the sodium of others. Whole-grain varieties often provide better nutrition.
• Snacks: Choose unsalted nuts, air-popped popcorn, or low-sodium whole-grain crackers.
• Condiments and sauces: Soy sauce, ketchup, barbecue sauce, and salad dressings are sodium hotspots. Look for reduced sodium versions or try vinegar, olive oil, and fresh herbs for flavor. Check out the Lo Mein recipe with vinegar, low sodium soy sauce and Siracha sauce.

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5. Use Fresh Flavor Boosters

A common concern about low-sodium foods is that they’ll taste bland. The key is to replace salt with other seasonings:

• Herbs like basil, oregano, parsley, or thyme
• Spices such as cumin, paprika, or turmeric
• Citrus juices and zest for brightness
• Garlic, onion, and ginger for depth
• Vinegars for tang

With the right combinations, you won’t miss the salt shaker at all.

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6. Plan Ahead for Success

• Make a shopping list before you go, focusing on naturally low-sodium items.
• Cook more at home—this gives you total control over how much salt goes into your meals.
• Experiment with new recipes that highlight fresh, flavorful ingredients.

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Final Thoughts

Remember "heart disease" kills over 900K people each year in the U.S and over 20 million globally. Shopping for low-sodium items doesn’t mean giving up taste or variety. With careful label reading, smart swaps, and creative seasoning, you can enjoy flavorful meals while protecting your heart and overall health. Over time, your taste buds will adjust, and foods with too much salt will start to taste overpowering. By making small changes each time you shop, you’ll build habits that support a better heart health.