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.