Mango and Black Rice Chicken Salad
Serves 4 / Lean proteins, including skinless chicken, are low in artery-clogging saturated fat. Paired with whole grains for antioxidants and fiber, pine nuts for monounsaturated fats, and beta-carotene-packed mangoes, and you have a nutrient-rich lunch or supper. View recipe.
Panko-Crusted Catfish with Garlic Chard
Serves 4/ Panko breadcrumbs, found in the Asian food section, give fish a crunchy coating similar to that of dried fish, but without the fat and calories. View recipe.
Slow-Baked Salmon with Red Wine and Honey
Serves 4/ Low in saturated fat and high in omega-3 fatty acids, this tender entree features a delicious, heart-healthy red wine sauce. View recipe.
Wheat Berry and Wild Mushroom Soup
Serves 8 / Significant fiber and plenty of antioxidants make whole grains like wheat berries (barley, bulgur), as well as beans, lentils, and split peas, key players in the arsenal of heart-healthy foods. View recipe.
Spaghetti with Almond Sauce and Vegetable Confetti
Serves 4 / Nuts and nut butters are rich in good monounsaturated fats, and vegetables in the dish contribute antioxidants and fiber. Using whole-grain noodles adds a heart-healthy dose of fiber. View recipe.
Fiesta Shrimp Omelet
Serves 1 / When you crave a gourmet breakfast, try this simple dish with fresh herbs and low-fat, quick-cooking shrimp. Shrimp, like other shellfish, contains omega-3 fatty acids, which are good for the heart and help lower blood pressure. View recipe.
Broccoli, Fennel, and Mache Salad with Rosemary Dressing
Serves 4–6 / This recipe, developed by Dennis Gale Malone, Ornish’s chef and dietary lifestyle educator, combines antioxidant-rich pomegranates, heart-healthy walnuts and flax, and phytochemically blessed broccoli and blueberries. Serve it with a wild rice pilaf for a simple lunch. View recipe.
White Bean, Tomato, and Arugula Sandwich
Serves 4 / Beans, whole grains, and garlic excel at lowering blood cholesterol levels, and tomatoes boast heart-healthy antioxidants. View recipe.
Halibut tacos with red, white, and green salsa
Serves 4-6 / What really makes this dish taste special is the sweet and spicy salsa. And it's healthy: The halibut adds heart-healthy omega-3 fats, while watermelon contains lycopene, a carotenoid antioxidant reputed to have anticancer properties. View recipe.
Raw avocado and Cucumber Soup
Serves 4 / This creamy, satisfying soup preserves the heart-healthy oils found in avocados and almonds. View recipe.
Lentil-Vegetable Stew
Serves 6 / Banish the cold weather with this versatile stew, packed with heart-healthy fiber, vitamin C, folate, vitamin A, iron, and B vitamins. View recipe.
Carrot-Apple Slaw with Cranberries and Pumpkin Seeds
Serves 8 / A fantastic alternative to mayonnaise-based slaws, this colorful side dish is full of vitamins, fiber, and heart-healthy unsaturated fat. Serve cold or at room temperature. View recipe.
Nori and Kale Salad
Serves 6 / A high-protein, high-vitamin, high-fiber combination that’s a great make-ahead dish. Peppers add color and heart-healthy antioxidants, and sesame oil lowers blood pressure. View recipe.
Edamame and Avocado Salad
Serves 8 / Although low in EFAs, virgin (not refined) olive oil helps protect the heart with phytosterols, which prevent cholesterol absorption. View recipe.
Oat-Date Bars
Makes 12 bars / These simple but flavor-packed bars provide heart-healthy fiber, good fats, and aromatic ingredients such as cinnamon and agave nectar (look for agave in the honey section of your natural products store). View recipe.