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.
Dr. James Beckerman, Providence cardiologist, recommends this easy and healthy recipe from his book "The Flex Diet: Design-Your-Own Weight Loss Plan”.
One in every three American women develops heart disease. Heart disease is the leading cause of death in women.
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.
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.
Beef stroganoff, chicken pho, gingerbread, salmon cakes savory supper frittata and other heart healthy recipes.
Blackened rockfish curry, red pepper hummus, think spring spaghetti and other heart healthy recipes.
Anytime one-dish salmon, easy ratatouille, mashed curry cauliflower, turkey chile verde and other 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.
Bacon Fennel Stuffed Trout, Cinnamon Maple Granola, Lemon-Mint Tabouli with Pan-Seared Salmon and more!
We invite you try as many recipes as you like and to share them with your friends and family. Bon appétit!
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.
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.
Lifestyle changes that will help you reduce your chance of heart attack or stroke.
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.)
Mushrooms are high in vitamin D and beta-glucans, a fiber that lowers cholesterol. Serve with arugula, avocado and orange salad.
2 cups cooked whole grain (brown rice, millet, quinoa, barley, bulgur) or legumes (lentils, black-eyed peas, cannellini,...
A chicken salad that's as fast as it is delicious.
You could call this dish “curry in a hurry.” Your guests will call it fantastic.
Bacon lovers delight!
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.
Makes 2 cups
1 tablespoon olive oil
1 sweet onion, sliced
1 sprig fresh rosemary
1½ cups canned cannellini beans, drained and...
At last, a breakfast that’s quick, economical, healthy, and promises to satisfy the entire family.
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.
Not Your Mother's Deviled Eggs.
Make a cauliflower crust. Enjoy this grain-free crust with a fork.
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.
Making your own dressings is an easy way to save money, eliminate fake food, and control calories.
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.
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.
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.
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.
A one-pot meal that's big on flavor.
This basic grilled fruit recipe can be used with many dishes - even for breakfast or for dessert.
Start your day the heart-healthy way: it's fast and delicious.
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.
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.
A dessert so delicious, you won't believe it's 100% fat free. And so easy, it will become a favorite.
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.
Makes 1 ¼ cups
1 cup non-or low-fat greek yogurt
1 tablespoon red or green onion, finely diced
¼ cup English cucumber,...
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.
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.
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.
4 ounces whole-wheat pasta such as fusilli or bow tie
1 medium onion, chopped (approx. ½ cup)
1 cup broccoli florets...
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.
Cook Once, Eat Twice: Save leftover chicken and broth for soup.
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.
Start each day with a heart-healthy breakfast.
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.
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.
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.
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.
What health risks are associated with physical inactivity? Lack of physical activity has clearly been shown to be a risk factor for cardiovascular disease.
Facts about smoking and cardiovascular disease:
Stay Young at Heart includes heart-healthy recipes listed by type of meal.
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.