There’s no question that following a healthy diet is a proven and powerful way to lower your risk of heart disease. Since dinner is often the main meal of the day, it’s your best opportunity to feature foods that support cardiovascular health.
Need some ideas and inspiration? We asked the editors in chief of the four Harvard health newsletters about their favorite healthy dinners. The common threads are lean sources of protein (such as tofu, fish, or chicken) and a variety of vegetables.
Dr. Chris Cannon,
Harvard Heart Letter
Our go-to meal typically includes tofu, rice, and broccoli or other veggies. We love tofu as a protein source and have found that different marinades and sauces can make it very tasty. The current favorite features baked tofu (see “How to make baked tofu”) topped with a sauce made with peanut butter, coconut milk, low-sodium soy sauce, ginger, garlic, and lime juice from the Nora Cooks vegan recipe site. I also make a tofu cilantro recipe that includes jalapeño peppers in the marinade that I do on the barbeque in summer.
How to make baked tofuHere’s a simple way to prepare tofu, which can be served topped with different sauces or added to stir-fries, grain bowls, and salads. Made from soybeans, tofu is rich in protein, calcium, magnesium, copper, and selenium (although the amounts of those minerals vary among different brands). Compared to other sources of protein, it’s relatively low in calories, and most of the fat in tofu is the heart-healthy polyunsaturated type. Ingredients: 1 14-ounce block of firm or extra-firm tofu 1 1/2 tablespoons low-sodium soy sauce 1 tablespoon cornstarch Cooking oil spray Steps:
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Dr. Toni Golen,
Harvard Women’s Health Watch
My standard dinner is grilled or pan-seared salmon or tuna with a big salad. I like to add a variety of different vegetables — tomatoes, cucumbers, onions, peppers, red or Napa cabbage, avocado, and edamame. Because my household includes two adults who both work full time, we also rely on frozen foods on those nights when we get home late from work. We like the selections at Trader Joe’s, especially a Korean dish that includes tofu, rice, vegetables, and seaweed.
Dr. Howard LeWine,
Harvard Men’s Health Watch
One of my favorite dinners is penne pasta mixed with broccoli and diced chicken breast sauteed in olive oil and garlic. On the side, we have a salad of leafy greens topped with dried cranberries, chopped walnuts, and crumbled feta cheese and a homemade dressing of olive oil, vinegar, and a dash of brown sugar. Dessert is two squares of dark chocolate.
Dr. Anthony Komaroff,
Havard Health Letter
My favorite healthy dinner is seared salmon with a bit of curry flavoring accompanied by grilled dark-green vegetables like broccolini or asparagus. I try to minimize carbohydrates in my diet, so I don’t always have a carb-heavy food like a potato with each meal.
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