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Breakfast burrito recipe

Dr. James Beckerman, Providence cardiologist and author of "The Flex Diet: Design-Your-Own Weight Loss Plan" recommends this healthy breakfast recipe from his book. 

Dal Bhat

Dr. James Beckerman, Providence cardiologist, recommends this easy and healthy recipe from his book "The Flex Diet: Design-Your-Own Weight Loss Plan”.

Gallo Pinto

Dr. James Beckerman, Providence cardiologist, recommends this easy and healthy recipe from his book "The Flex Diet: Design-Your-Own Weight Loss Plan”.

Tofu Scramble

Dr. James Beckerman, Providence cardiologist, recommends this easy and healthy recipe from his book "The Flex Diet: Design-Your-Own Weight Loss Plan”.

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Heart Disease: A Woman's Concern

One in every three American women develops heart disease. Heart disease is the leading cause of death in women.

Proprietary Health Article

2005 Heart-Healthy Recipes

Applesauce nut muffins and fruit salad with yogurt and honey, cioppino shrimp over pasta, Greek-style tofu and crispy roasted potatoes and more heart healthy recipes.

2006 Heart-Healthy Recipes

Blackened salmon with citrus bulgur, braised pork chops with cabbage and apples, party paella, spicy stir fry beef and vegetables and other heart healthy recipes.

2007 Heart-Healthy Recipes

Beef stroganoff, chicken pho, gingerbread, salmon cakes savory supper frittata and other heart healthy recipes.

2008 Heart-Healthy Recipes

Blackened rockfish curry, red pepper hummus, think spring spaghetti and other heart healthy recipes.

2009 Heart-Healthy Recipes

Anytime one-dish salmon, easy ratatouille, mashed curry cauliflower, turkey chile verde and other heart healthy recipes.

2010 Heart-Healthy Recipes

Black bean and edamame salad, Italian white beans and garlicky swiss chard, quick and healthy breakfast burritos and other heart healthy recipes. 

2011 Heart-Healthy Recipes

Bacon Fennel Stuffed Trout, Cinnamon Maple Granola, Lemon-Mint Tabouli with Pan-Seared Salmon and more! 

2012 Heart-Healthy Recipes

We invite you try as many recipes as you like and to share them with your friends and family. Bon appétit!

2013 Heart-Healthy Recipes

Each year, we dish up a fresh batch of recipes aimed to satisfy both your heart and taste buds. Loaded with flavor, the recipes are designed to be easy and affordable to prepare.

2014 Heart Healthy Recipes

The latest recipes are conveniently available for download from this page, or by obtaining a free copy of the Northwest Guide to Heart-Healthy Living.

Preventing Cardiac Risk: Lifestyle changes

Lifestyle changes that will help you reduce your chance of heart attack or stroke.

Recipe - Asparagus with almonds

Sauté asparagus over high heat with some cooking spray, then add a splash of lemon juice. Add some sliced almonds and serve with brown rice. (Note: to reduce calories, use fewer almonds.)

Recipe - Barley and Mushroom Chicken Soup

Mushrooms are high in vitamin D and beta-glucans, a fiber that lowers cholesterol. Serve with arugula, avocado and orange salad.

Recipe - Basic Grain Salad x 5

Serves 4 Basic Salad 2 cups cooked whole grain (brown rice, millet, quinoa, barley, bulgur) or legumes (lentils, black-eyed peas, cannellini,...

Recipe - BBQ Chicken Salad

A chicken salad that's as fast as it is delicious.

Recipe - Blackened Rockfish Curry

You could call this dish “curry in a hurry.” Your guests will call it fantastic.

Recipe - BLT Club Salad

Bacon lovers delight!

Recipe - Blueberry Salmon Fillets

This dish packs 10x the potassium to sodium, helping to reduce blood pressure. Serve with a whole grain and Tangy and Sweet Brussels Sprouts Slaw.

Recipe - Caramelized Onion and Cannellini Bean Dip

Makes 2 cups 1 tablespoon olive oil 1 sweet onion, sliced 1 sprig fresh rosemary 1½ cups canned cannellini beans, drained and...

Recipe - Cinnamon Maple Granola

At last, a breakfast that’s quick, economical, healthy, and promises to satisfy the entire family.

Recipe - Creamy Portobello Burgers

These heart-healthy burgers are so meaty that you’ll wonder what took you so long to try them! One Portobello is loaded with 18 different vitamins, minerals and antioxidant, which helps you battle inflammation, too. 

Recipe - Deviled Eggs

Not Your Mother's Deviled Eggs.

Recipe - DIY Pizza - Creative Cauliflower

Make a cauliflower crust.  Enjoy this grain-free crust with a fork.

Recipe - DIY Pizza - Wholesome Whole-Wheat

DIY means happy and healthy families.  Set up a “pizza bar” including everyone’s favorite toppings.  For a quicker crust, use whole-wheat tortillas, pitas or flatbreads that are high in fiber (>5 g/ serving), lower in calories, fat and salt than traditional pizza crust. 

Recipe - Dressings

Making your own dressings is an easy way to save money, eliminate fake food, and control calories.

Recipe - Family Night Fish Tacos

On a busy night this is the ultimate fast food dinner– fast and easy to make -- comfort food.  It’s very heart-healthy because you control the condiments.  Without the tortillas, it satisfies salad lovers, too. 

Recipe - Garlicky Green Beans

Garlic is used in cuisines all over the World for its unique and pungent flavor and loved for its added health benefits. It aids in reducing total cholesterol, blood pressure and inflammation.

Recipe - Hearty Chicken Harvest Dinner

The ultimate one pot dinner -- fast and easy to assemble with all the ingredients to promote a healthy-heart. Serve with a leafy green salad.

Recipe - Herbaceous Garbanzo Bean and Tomato Salad

This is a stand-out salad with the generous amount of mixed fresh herbs and the light dressing that enhances the beans and tomatoes.  Make this salad once a week for the basis of any lunch or dinner and you’ll be on the road to heart-healthy eating. 

Recipe - Mac's Hearty Beef Stew

A one-pot meal that's big on flavor.

Recipe - Marinated Turkey Breast with Grilled Peaches

This basic grilled fruit recipe can be used with many dishes - even for breakfast or for dessert.

Recipe - Mix ‘n Match Toasted English Muffins

Start your day the heart-healthy way: it's fast and delicious.

Recipe - No-Bake Berry Date Deluxe

Did we say no-bake?  That’s right!  Copious amounts of fresh berries with their natural built-in sweetness make this dessert a treat for our souls and our hearts. 

Recipe - Rainbow Lentil Medley

We’re trying to eat at least one meatless dinner per week without losing flavor. The colorful veggies and lentils are filled with nutrition in this fiber and protein rich meal.  The cheese creates a creamy satisfying taste, too.

Recipe - Savory Baked Apples

A dessert so delicious, you won't believe it's 100% fat free. And so easy, it will become a favorite.

Recipe - Seared Pork Tenderloin Salad with Strawberry Vinaigrette

It’s the season for strawberries! Filled with antioxidants and high levels of dietary fiber, strawberries are a powerful little fruit. They provide luscious sweetness to this salad, which is a complete meal when served with lean and light pork tenderloin.

Recipe - Simple Dill Yogurt Dip

Makes 1 ¼ cups 1 cup non-or low-fat greek yogurt 1 tablespoon red or green onion, finely diced ¼ cup English cucumber,...

Recipe - Super Greens Pasta Bake

Sometimes, you just want a casserole that you can make ahead and pop in the oven later.  It looks familiar with the tomato sauce, whole grain pasta, and cheesy topping.  And the dark leafy greens add so much nutrition with great taste.   

Recipe - Sweet Barley Pilaf

This basic and affordable grain often gets passed up for its more exotic cousins. However, this dish reminds us that barley has a lovely taste AND terrific health benefits. Be sure to make extras for leftovers.

Recipe - Tangy and Sweet Brussels Sprouts Slaw

If you like coleslaw in the summer, you’ll love this version in the winter, when Brussels Sprouts are at their peak, and their loaded with vitamins C and K.

Recipe - Tuned-Up Tuna Casserole

Serves 4 4 ounces whole-wheat pasta such as fusilli or bow tie 1 medium onion, chopped (approx. ½ cup) 1 cup broccoli florets...

Recipe - Upside Down Wilted Spinach Salad

With these staples from your pantry, you can have a quick meal on the table in 15 minutes. Serving the greens on top allows each person to mix them in as they like. Spinach is nutrient dense and calorie light, offering vitamins K and A, manganese, folate, iron and many more.

Recipe - Walk Away Slow-Cook Chicken

Cook Once, Eat Twice: Save leftover chicken and broth for soup.


Recipe - Warm Gazpacho with Sizzling Fish

Here we take one of the best-loved summer cold soups and re-invent it for winter pleasure.  Get your Omega-3’s and the healthy goodness of tomatoes all at the same time.  

Recipe - Yogurt Parfait and Healthy Hot Cereal

Start each day with a heart-healthy breakfast.

Reducing Cardiac Risk: Before starting an exercise program

It is always important to consult with your physician before starting an exercise program. This is particularly true if any of the following apply to your current medical condition:

Reducing Cardiac Risk: Calculating calories and fat grams

To determine the number of calories and fat grams you need to consume each day in order to lose or gain weight, consult your physician or a registered dietitian. To maintain your current weight, follow the formula below.

Reducing Cardiac Risk: Components of food

If you are trying to make heart-healthy changes to your lifestyle and diet, it is helpful to know some basics about nutrition – starting with the components of food.

Reducing Cardiac Risk: Designing an exercise program

Regular, aerobic physical activity increases a person’s capacity for exercise and plays a role in prevention of cardiovascular diseases. Aerobic exercise may also help to lower blood pressure.

Reducing Cardiac Risk: Determining your Body Mass Index

Determining how much you should weigh is not a simple matter of looking at an insurance height-weight chart, but includes considering the amount of bone, muscle, and fat in your body's composition. The amount of fat is the critical measurement.

Reducing Cardiac Risk: Risks of physical inactivity

What health risks are associated with physical inactivity? Lack of physical activity has clearly been shown to be a risk factor for cardiovascular disease. 

Reducing Cardiac Risk: Smoking and cardiovascular disease

Facts about smoking and cardiovascular disease:

Recommended Resource

Stay Young at Heart

Stay Young at Heart includes heart-healthy recipes listed by type of meal.

The American Journal of Clinical Nutrition on Omitting Breakfast

ABSTRACT

Background: Breakfast consumption is recommended, despite inconclusive evidence of health benefits.

The Flex Diet

Design your own weight-loss plan with the help of The Flex Diet book, written by Providence Heart and Vascular Institute cardiologist James Beckerman, M.D.