Heart Healthy Clam Chowder Recipe

A Healthy Twist on Tomato Clam Chowder—No Bacon Needed

In Michigan it is quite cold now. The beautiful autumn was short lived and winter has arrived already with cold and some snow. This is how gray and sad my backyard looks now 😔

I don't like winter, the cold and constant gray sky drives me crazy and bad for my menial health. But I need something to get through the winter months. So I turn to different types of delicious soups. Today we are making a healthy version of absolutely delicious clam chowder soup. 

There’s something incredibly comforting about a warm bowl of chowder. Traditionally, clam chowder is known for its creamy base and smoky bacon undertones; but if you’re looking for a lighter, heart-healthy version that still delivers big flavor, this tomato-based clam chowder is the perfect choice. Inspired by classic Manhattan clam chowder, this variation eliminates bacon while keeping all the richness and depth of a satisfying seafood soup. Packed with vegetables, lean protein, and antioxidants, this chowder makes an ideal weeknight dinner or meal-prep staple.

What makes tomato clam chowder so nutritious is its foundation of whole ingredients. Tomatoes bring a powerful dose of lycopene, an antioxidant linked to heart health and reduced inflammation. Clams provide high-quality protein and vitamin B12 while staying low in fat. Carrots, celery, garlic, onions, and potatoes pack in fiber and essential vitamins. By skipping bacon and excess cream, the soup becomes lighter but still deeply flavorful thanks to herbs, garlic, and natural seafood richness.

This recipe serves about 4–6 bowls, with leftovers that taste even better the next day as the flavors continue to marry. It’s also very flexible; you can make it with fresh clams, canned clams, or even frozen seafood if needed. Serve it with a slice of whole-grain bread or a fresh green salad for a balanced, nourishing meal. I made some whole wheat homemade Italian Crostini to go with it. 

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Healthy Tomato Clam Chowder (No Bacon) Recipe

Ingredients

• 2 tablespoons of extra virgin olive oil

• 1 medium onion, diced

• 2 celery stalks, chopped

• 2 medium carrots, chopped

• 3 garlic cloves, minced

• 1 medium potato, diced

• 1 can (14.5 oz) diced tomatoes (no-salt-added preferred)

• 1 cup bottled clam juice

• 2 cans (6.5 oz each) chopped clams, with their juice

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• 1 bay leaf

• ½ teaspoon paprika

• 1 teaspoon of ground black pepper 

• Optional: Some crushed red pepper for heat

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Instructions

1. Cook the potatoes 
   Heat olive oil in a large pot over medium heat. Sauté the potatoes for 5 minutes including both sides. 

   

2. Sauté the vegetables 
   Then add the garlic, diced onion, celery, and carrots. Cook for 5–7 minutes, stirring occasionally, until the vegetables soften and become fragrant.

   

3. Build the flavorful base
   Pour in the diced tomatoes, clams, and clam juice. Add thyme, oregano, paprika, bay leaf, and black pepper. Bring the mixture to a gentle boil.

   

4. Simmer until tender
   Reduce the heat to low and simmer for 20–25 minutes, or until the potatoes and carrots are tender.

5. Taste and adjust
   Remove the bay leaf and adjust seasoning with more pepper, or herbs as needed. Add a pinch of red pepper flakes for a subtle kick.

6. Serve warm
   Ladle the soup into bowls and serve warm. I served it with a side of homemade whole wheat Italian crostini. 

   
   
   
   

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Why This Soup Is Heart-Healthy

• No bacon or heavy cream, which cuts down on saturated fat.

• Tomatoes provide antioxidants such as lycopene for heart and cell protection.

• Clams are rich in lean protein, iron, and B12.

• Vegetables boost fiber and help with satiety.

• Extra virgin olive oil adds healthy fats that support cardiovascular wellness.

I hope you enjoy this flavorful, comforting, and nutritious tomato clam chowder anytime you need a satisfying meal that aligns with a heart-healthy lifestyle. It’s the perfect combination of warmth, depth, and clean, vibrant ingredients; proof that you don’t need unhealthy bacon to create a delicious chowder!💓

Stress and Cardiovascular Disease

Stress and Heart Disease: How Your Mind Affects Your Heart

Today I will talk about a topic that is near to my heart, it is "stress" and how it affects your cardiovascular health. 

In today’s fast-paced world, stress has become an almost constant companion for many of us. Whether it’s work deadlines, family responsibilities, or financial pressures or all of them, the body’s response to stress can take a real toll, especially on the heart. Research continues to show that chronic stress is not just a mental burden but a major risk factor for cardiovascular disease (CVD), one of the leading causes of death worldwide. Understanding how stress impacts heart health, and learning how to manage it is essential for long-term wellness.

I have fast hand experience in this. I worked at a very stressful job for 27 years. At the same time I had to mange a household and raise a daughter. The incredible about of stress caused me a lot of long term issues; like high blood pressure and high cholesterol which started at a fairly young age. Although I finally retired from my stressful job, but it has left scars in my health. 

Why Stress is Bad: The Connection Between Stress and the Heart

When we feel stressed, the body activates its “fight or flight” response. The adrenal glands release hormones like adrenaline and cortisol, which increase heart rate, raise blood pressure, and constrict blood vessels. In short bursts, this response helps us handle immediate challenges. However, when stress becomes chronic, lasting for weeks, months, or even years; these physiological changes can damage the cardiovascular system.

Chronic stress keeps blood pressure elevated and promotes inflammation, both of which are key contributors to the development of atherosclerosis, or the hardening and narrowing of arteries. Over time, this can lead to coronary artery disease, heart attack, or stroke. Elevated cortisol levels also interfere with metabolism, raising blood sugar and cholesterol levels, additional risk factors for heart disease. I had both of these problems; elevated blood pressure and very high cholesterol. 

Behavioral Links: How Stress Changes Habits

Beyond the direct biological effects, stress can influence behavior in ways that further harm the heart. Many people cope with stress through unhealthy habits such as overeating, smoking, or excessive alcohol consumption. Comfort foods, often high in salt, sugar, and unhealthy fats, can contribute to weight gain and higher cholesterol. Others may skip physical activity or have disrupted sleep patterns, both of which negatively affect cardiovascular health.

Sleep deprivation, in particular, is closely linked to higher blood pressure, insulin resistance, and heart rhythm disturbances. Stress can also increase inflammation in the body, worsening existing cardiovascular risk factors like diabetes and hypertension. Over time, this creates a vicious cycle; stress leads to unhealthy habits, which in turn increase stress and damage the heart.

The Science Speaks Clearly

Numerous studies have found a strong correlation between psychological stress and heart disease. According to the American Heart Association, people who experience chronic stress, anxiety, or depression are more likely to develop high blood pressure and heart problems. In some studies, individuals exposed to prolonged stress; such as caregivers, those in high-pressure jobs (like me), or those with limited social support; showed a significantly higher risk of heart attacks.

This article from Yale Medicine talks about the effects of stress on heart health.

Stress Affects Your Heart

The article explains that chronic stress triggers physiological responses; such as elevated adrenaline and cortisol; that raise your heart rate, increase blood pressure, and promote inflammation in the body. Over time, these effects can contribute to artery plaque buildup (leading to Coronary Artery Disease), stroke, irregular heart rhythms and heart failure. Even short-term stress may cause plaque rupture and blood clots in people with existing artery disease. Additionally, stress often leads to less-healthy behaviors such as poor diet, smoking, excess alcohol use and inactivity, which further increase cardiovascular risk.

Moreover, acute stress can trigger sudden cardiac events in vulnerable individuals. Emotional distress, such as grief or anger, has been linked to increased risk of heart rhythm disturbances and stress-induced cardiomyopathy, sometimes known as “broken heart syndrome.”

Managing Stress for a Healthier Heart

The good news is that managing stress effectively can significantly reduce cardiovascular risk. Techniques such as deep breathing, meditation, mindfulness, and yoga have been shown to lower blood pressure and promote relaxation. Regular physical activity; even a 30-minute walk helps release endorphins that improve mood and reduce stress hormones.

Maintaining social connections is also vital. Sharing feelings with friends or family, or seeking support from a counselor, can help process emotions and prevent them from accumulating. Nutrition plays a role too; a balanced diet rich in fruits, vegetables, whole grains, healthy fats (Extra Virgin Olive Oil), and lean proteins supports both mental and heart health. We have many recipes here that are all heart healthy.

Heart Healthy Quinoa

Lentil Soup

Salmon Curry

Even small changes make a difference. Setting aside time for relaxation, maintaining a consistent sleep routine, and practicing gratitude can all improve emotional well-being. Over time, these habits create resilience, helping the body handle life’s challenges without harming the heart.

Final Thoughts

Stress is an inevitable part of life, but how we respond to it determines its impact on our health. Chronic stress may quietly raise the risk of cardiovascular disease, but by understanding its effects and taking steps to manage it, we can protect both our hearts and our minds.

Your heart doesn’t just beat for your body, it also reflects your emotional world. So, take a deep breath, slow down, and give your heart the calm it deserves. 

Quinoa Vegetable Fried Rice (Pulao) with Curry Leaves and Spices

Heart-Healthy Benefits of Quinoa + Quinoa Fried Rice (Pulao) Recipe

Quinoa has become one of the most popular superfoods in the world, and for good reason. This tiny seed, often mistaken for a grain, is a powerhouse of nutrition that supports heart health, helps regulate cholesterol, and provides sustained energy. If you’re looking for a wholesome and delicious way to protect your heart, quinoa is your new best friend. Quinoa is also a great substitute for rice. Recently I was craving some Indian style vegetable pulao (fried rice) and decided to use Quinoa instead of rice and it turned out delicious. 

Heart-Healthy Benefits of Quinoa

Quinoa is rich in fiber, antioxidants, and plant-based protein, all crucial for maintaining a strong and healthy cardiovascular system. The high fiber content helps reduce LDL cholesterol (the “bad” kind) and improves overall cholesterol balance. Fiber also aids digestion and helps keep blood sugar levels steady, which is important for long-term heart function.

Another heart-loving aspect of quinoa is its magnesium content. Magnesium relaxes blood vessels, improves circulation, and reduces the risk of hypertension. Combined with its naturally low sodium levels, quinoa supports balanced blood pressure and overall vascular health.

Quinoa is also loaded with antioxidants such as quercetin and kaempferol. These compounds fight inflammation and oxidative stress, two key contributors to heart disease. In addition, the complete amino acid profile of quinoa makes it an excellent source of protein for those following vegetarian or heart-healthy diets.

Replacing refined grains like white rice with quinoa can have lasting benefits for your heart and metabolism. It’s gluten-free, easy to digest, and pairs beautifully with a variety of flavors, including the warm spices and herbs often used in Indian and Asian-inspired cooking.

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Recipe: Quinoa Fried Rice with Curry Leaves and Spices

Ingredients:

• 1 cup quinoa

• 2 cups water

• 1 tablespoon of lentils for some extra protein (optional)

• 1 cup frozen mixed vegetables (peas, carrots, corn, green beans)

• 1 small onion, finely chopped

• 1 tablespoon olive oil 

• ½ teaspoon cumin seeds

• 6–8 curry leaves (you can buy them at any Indian grocery store. I love curry leaves in this dish but you don't have it or don't like it you can also skip it)

• ½ teaspoon of turmeric powder

Instructions:

1. Prepare the Base:
   Heat olive oil in a skillet or wok over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic. Add chopped onions and curry leaves and lentils, and sauté until the onions turn golden.

   

2. Add the Vegetables:
   Toss in the frozen mixed vegetables and stir-fry for 3–4 minutes until tender but crisp.

   

3. Combine with Spices:
   Add the turmeric powder. Stir well so that everything is evenly coated with the spices. Cook for 2-3 minutes. 

4. Add the quinoa and the water. I usually like to cook the quinoa together for an easy one pot meal but you can also cook it separately first and then mix it after step 3. 

   

5. Cook till quinoa is fully cooked and fluffy, and all the water is gone. It usually takes ~15 minutes. 

   

6. Remove from heat and add a splash of lemon juice if desired. 

7. Serve warm as a light lunch or part of dinner. This also goes great with salads or a side of stir fry beans and vegetables. Here are some recipes. 

Spinach Ginger Orange Salad

Stir Fry Veggies and Beans

Why You’ll Love This Dish

This quinoa fried rice is flavorful, light, and loaded with heart-healthy goodness. It’s high in fiber and antioxidants, low in saturated fat, and bursting with colorful veggies and aromatic spices. Perfect for meal prep or a quick weeknight dinner, it’s a simple way to nourish your heart and your taste buds.💗

Delicious and Quick Spinach, Orange Salad With Ginger Dressing

Spinach, Orange & Ginger Salad: A Heart-Healthy Burst of Freshness

Salads are very good for your health. We all need to eat more salads. But they can get boring. Recently we went to an Asian fusion restaurant and their salad had some kind of ginger dressing on it. It was absolutely delicious. So at home while I was making salad I thought may be I should make some kind of homemade ginger dressing for my salad. You can buy store-bought ginger dressing from Asian grocery stores or even some regular stores, but sometimes it has lot of sugar, salt or other additives. This homemade ginger salad dressing is super easy to make with fresh ginger and extra virgin olive oil. 

I made this delicious, fresh salad that balances greens, citrus, spice, and healthy fats that are both refreshing and nourishing. This Spinach, Orange, and Ginger Salad is light, vibrant, and loaded with nutrients that support cardiovascular wellness while satisfying your taste buds.

Why This Salad Is a Heart-Healthy Choice

Spinach forms the perfect leafy base; it’s rich in nitrates, which help relax blood vessels, and packed with magnesium and potassium, two key minerals for maintaining healthy blood pressure. Pair that with juicy oranges, and you’ve got a vitamin C powerhouse that fights oxidative stress and inflammation. Vitamin C is also known to enhance iron absorption from spinach, making this combination both tasty and functional.

Ginger adds a zesty, warming flavor that’s far more than just aromatic. It’s been shown to support circulation and may help lower LDL (“bad”) cholesterol. Adding tomatoes brings in lycopene, another heart-protective antioxidant, while onions contribute sulfur compounds that help lower cholesterol levels naturally. To tie it all together, extra virgin olive oil delivers a dose of healthy monounsaturated fats that promote good HDL cholesterol and keep arteries supple. 

Check out our posts on healthy spices and extra virgin olive oil; 

Heart Healthy Spices

Extra Virgin Olive Oil (EVOO)

Each ingredient in this salad works synergistically to create a dish that’s more than the sum of its parts; a nutritional boost for your heart and your immune system.

Tips for Maximum Flavor and Nutrition

To get the best flavor, always use fresh spinach; baby spinach works beautifully here for its tender texture. Choose sweet oranges to balance the zing of ginger. When making the dressing, fresh-grated ginger is key; it provides that subtle heat and fragrance that bottled versions simply can’t match.

You can also add optional garnishes like toasted almonds or toasted pumpkin seeds for an extra crunch and omega-3 boost. This salad pairs wonderfully with grilled salmon or tofu for a complete heart-healthy meal.

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🥗 Spinach, Orange & Ginger Salad Recipe

Servings: 2–3
Prep Time: 10 minutes
Total Time: 15 minutes

Ingredients:

• 4 cups fresh baby spinach leaves

• 1 large orange or 2 smaller mandarin oranges, peeled and sliced into rounds or segments

• 1 small tomato, thinly sliced

• ¼ small onion, thinly sliced

• 1 teaspoon fresh grated ginger

• 2 tablespoons extra virgin olive oil

• 1 teaspoon lemon or orange juice (optional for extra brightness)

• A pinch of black pepper to taste

Instructions:

1. Prepare the greens: Rinse the spinach thoroughly and pat dry. Arrange in a large serving bowl.

2. Add the produce: Place the orange slices, tomato, and onion evenly over the spinach.

3. Make the dressing: In a small bowl, whisk together olive oil, grated ginger, and lemon or orange juice.

4. Toss gently: Pour the dressing over the salad and toss lightly until all ingredients are coated.

   

5. Serve fresh: Enjoy immediately as a refreshing starter or pair it with a lean protein for a complete meal.

   
   
   This Spinach, Orange, and Ginger Salad proves that heart-healthy eating can be both delicious and energizing. With every bite, you’re feeding your heart powerful antioxidants, essential nutrients, and wholesome flavors, all in one vibrant bowl.

Sleep and Heart Health

Sleep & Cardiovascular Disease: How Better Sleep Can Protect Your Heart ❤️

Today we are going to pivot and talk about sleep and cardiovascular health. 
We have entered November and on Sunday November 2nd we changed our clock an hour back. Is it good or bad? Doctors and researchers say "yes it is good as long you use that time to get some extra sleep". If you don't then it is not so beneficial. Here is an article on that from Harvard Medicine.

Daylight Saving Time "Fall Back" Doesn’t Equal to Sleep Gain

Key Points Are;

• A seemingly small one-hour shift in the sleep-wake schedule can disrupt the body’s circadian rhythms (the internal clock that regulates sleep, hormones, etc.), and that disruption may last several days
• Research shows that a small increase in heart‐attacks on the day after the spring shift (when we lose an hour) and a small decrease after the fall shift
• For the “fall back” shift, many people don’t take full advantage of the extra hour. Instead, after the shift they tend to wake up earlier than usual, have more trouble falling asleep, or wake up during the night; especially if they were already "short sleepers" (fewer than 7.5 hours/night) or “larks” (early risers).

When we think about heart health, we often focus on nutrition, exercise, and stress management. But there’s another pillar of heart wellness that’s just as essential; quality sleep. In our fast-paced world, sleep is often the first thing we sacrifice. Yet, research continues to show that restorative sleep plays a powerful role in keeping our hearts strong and healthy.

I myself faced that. When I was younger I used to sleep very well. When I entered my mid '40s work, stress etc. started creeping in and causing sleep issues. Then I entered menopause and I have a lot of sleep issues. I am super jealous of my Shih tzu puppy who seemed to just randomly fall asleep whenever and wherever he wants. I wish I could do it. 😏

Why Sleep Matters for Your Heart

Sleep is more than just rest, it is your body’s natural repair system. While you sleep, your body works to:

• Regulate blood pressure

• Balance hormones

• Reduce inflammation

• Repair blood vessels

When you consistently miss out on sleep, these natural processes get disrupted, placing extra stress on the cardiovascular system.

Studies show that adults who regularly sleep fewer than 7 hours per night have a higher risk of developing heart-related issues such as hypertension, stroke, heart disease, and even heart failure. On the other hand, getting adequate sleep strengthens heart function and supports long-term cardiovascular health.

The Sleep–Blood Pressure Connection

One of the most direct ways sleep affects the heart is through blood pressure regulation. Blood pressure naturally dips at night, this is known as “nocturnal dipping.” Without enough sleep, your blood pressure stays elevated for longer periods, increasing your risk for:

• High blood pressure

• Hardening of arteries

• Heart attacks

In short, poor sleep forces your heart to work overtime.

Sleep & Stress Hormones

Lack of sleep triggers a rise in stress hormones such as cortisol and adrenaline. While these hormones are helpful during short-term stress, chronically elevated levels keep your body in “fight or flight” mode; raising blood pressure, blood sugar, and inflammation. This environment is hard on your heart and your overall health.

How Much Sleep Do You Need?

Most adults need 7–9 hours of uninterrupted sleep each night. Beyond quantity, quality matters, too. Tossing and turning or waking frequently prevents the deep, restorative sleep your body needs.

Tips for Better Heart-Healthy Sleep

Here are simple, heart-friendly sleep habits you can start tonight:

✨ Stick to a sleep schedule — go to bed and wake up at the same time each day
✨ Create a calming bedtime routine — reading, warm bath, gentle stretches
✨ Limit screen time before bed — blue light affects sleep hormones
✨ Avoid heavy meals and caffeine late in the day
✨ Keep your bedroom cool, dark, and quiet
✨ Stay physically active during the day — even a brisk walk helps

If you snore loudly, wake up gasping, or feel constantly tired despite a full night’s sleep, talk to your doctor; "sleep apnea" is a major but treatable risk factor for heart disease. 

Here is a great article from John Hopkins Medicine on importance of sleep on cardiovascular health. 

Do Your Heart a Favor, Get More Sleep

The Bottom Line

Sleep isn't a luxury; it's a daily investment in your heart. By prioritizing restful sleep, you support healthy blood pressure, reduce stress levels, and give your heart the recovery time it deserves. Combine good sleep with nutritious food, movement, and stress care, and you create a powerful foundation for lifelong heart health.

Tonight in addition to eating a heart healthy dinner, gift your heart what it needs most, a peaceful, restorative sleep. 💤❤️