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Your Guide to Heart Healthy Meals

Article Highlights
  • How to incoorprate Omega-3 rich foods into your diet
  • 5 foods that are a high source of Omega-3 fatty acids
  • Examples of recipes that include heart healthy foods

MegaRed US - 5 Heart Healthy Foods


Supporting a healthy heart starts with the decisions you make every day, even the smallest ones, including each of the foods that you choose to consume. In fact, one of the best ways to support heart health is a healthy diet.

Choosing individual heart healthy foods that in turn make up heart healthy meals doesn't have to be a difficult task, either.  Following these simple guidelines for creating heart healthy meals and using a supplement like MeagRed® Advanced 4in1 Omega 3 supplement may help you get the nutrients you need to support a healthy heart.

Heart healthy meals should be:

  • Low in sodium: The American Heart Association recommends consuming no more than 1,500 milligrams of sodium each day. This can be easier to achieve if you strive to make heart healthy recipes that leave out processed foods that often have higher sodium content.
  • Low in saturated fat: Strive to consume foods low in saturated fats.  Saturated fats are commonly found in many foods, including beef, pork, lamb, poultry with skin, butter, and cheese. Foods that are baked or fried often include saturated fats too, because of the oils that they are cooked in.

In addition to avoiding sodium and saturated fat, you should aim to maintain a diet that includes plenty of fruits and vegetables, whole grains, low-fat dairy, skinless poultry and fish, nuts and legumes.1 Eating these heart healthy foods from a variety of sources helps to ensure that your body gets all of the nutrients that it needs.

However, one nutrient in particular can sometimes be difficult to get enough of: Omega-3 fatty acids. Predominantly found in fatty fish, like salmon and tuna, Omega-3s have been shown to promote heart health and more. With this in mind, MegaRed® Advanced 4in1 makes it easy to supplement your heart healthy meals and get the Omega-3s that you need.

Check out the examples of heart healthy foods below* for inspiration on crafting a diet that's full of delicious tastes and supports your heart health alongside a daily dose of MegaRed® Advanced 4in1.



Almond-Blueberry Oatmeal2

Trade in your packets of processed instant oatmeal for the real, whole-grain thing to start your day off right this heart healthy recipe.


1/4 cup steel-cut oats

1/4 cup fat-free milk
1 cup water
1 tablespoon almonds
1/3 cup fresh or frozen blueberries
1 teaspoon ground flaxseed

(Makes 1 serving)


1. Boil 1 cup of water over high heat. 
2. Add 1/4 cup of steel-cut oats. 
3. Cook, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly. 
4. Add 1/4 cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.


Asian Tuna Wraps3

Try this lunch option that utilizes low-sodium, low-fat, and low-carb ingredients and a variety of veggies to make one delicious heart healthy recipe.


2 6-ounce cans very low-sodium solid white tuna (water-packed), drained and broken into chunks

3 tablespoons bottled sesame-ginger salad dressing

1/4 cup light mayonnaise

1 teaspoon minced garlic

1/2 teaspoon minced fresh ginger

4 8-inch whole wheat low-carb flour tortillas

2 cups shredded bok choy

1 medium red sweet pepper, thinly sliced

1/2 cup jicama, cut into matchstick-size pieces

(Makes 4 Servings)


1. In a large bowl stir together tuna, salad dressing, 2 tablespoons of the mayonnaise, the garlic, and ginger. Spread remaining mayonnaise over one side of each of the tortillas. Divide bok choy, sweet pepper, and jicama among wraps. Top with tuna mixture and roll up.


Paella with Chicken, Leeks, and Tarragon4

Turn to the Spanish for inspiration with this heart healthy paella recipe that's full of great flavors.


1 teaspoon extra-virgin olive oil

1 small onion, sliced

2 leeks (whites only), thinly sliced

3 garlic cloves, minced

1 pound boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long

2 large tomatoes, chopped

1 red pepper, sliced

2/3 cup long-grain brown rice

1 teaspoon tarragon, or to taste

2 cups fat-free, unsalted chicken broth

1 cup frozen peas

1/4 cup chopped fresh parsley

1 lemon, cut into 4 wedges

(Makes 4 Servings)


1. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Sauté until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices and continue to sauté another 5 minutes. Add rice, tarragon and broth and combine well. Bring to a boil.

2. Reduce heat, cover and simmer about 10 minutes. Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.

3. To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.


Banana Split Berry Yogurt Parfait5

Top off a day of heart healthy meals with this dessert. Get your daily servings of fruit with this light option that doesn't skimp on sweet tastes.


6 oz. packaged, fat-free pineapple yogurt

1 cup sliced strawberries OR

1 cup mixed berries

1 large banana (about 1 cup sliced)

1/4 cup low-fat granola (4 Tbsp.)

1 Tbsp. cocoa, unsweetened

1 Tbsp. confectioner's sugar

2 tsp. hot water

(Makes 4 Servings)


1. To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola.

2. In small cup, stir together cocoa, confectioner's sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.

* Providing links to other sites (i.e., prevention.com, diabeticlivingonline.com, mayoclinic.org, and recipes.heart.org) does not signify that MegaRed® guarantees, approves, or endorses the information or products available on those sites.

1 http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.WCDQuC0rJph

2 http://www.prevention.com/food/cook/8-heart-healthy-breakfasts/slide/3

3 http://www.diabeticlivingonline.com/recipe/asian-tuna-wraps/

4 http://www.mayoclinic.org/healthy-lifestyle/recipes/paella-with-chicken-leeks-and-tarragon/rcp-20049689

5 http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes/Banana-Split-Berry-Yogurt-Parfaits_UCM_468394_RecipeDetail.jsp


†Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. ♦The MegaRed 3X formulation uses a self microemulsifying drug delivery system (SMEDDS) technology to support high absorption. Studies show that applying the SMEDDS technology to highly concentrated fish oils dramatically improve the absorption of both EPA and DHA



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