Healthy Diet Recipes for the Arteries
 Zucchini Lettuce Salad |
 Rich Chickpea Salad |
 Spinach Rice |
There is no doubt that the best healthy diet to keep the arteries in good condition is vegetarian. If we select and prepare foods well, this may help to keep the arteries sound. Eating healthy may help to prevent arteries from getting clogged up and causing them to deteriorate.
Starting a healthy diet lifestyle is never too late. Here are some vegetarian recipes for the arteries.
Rich Chickpea Salad
Avoid high cholesterol and keep the arteries healthy with this recipe. This dish is high in protein and fiber, and will help to prevent and fight against the hardening of artery walls.
Preparation time: 00: 10 Cooking time: 01: 45
Ingredients (2 servings)
1/2 Cup garbanzo beans (chickpeas)
1 tomato
1 small green pepper
1 medium carrot
1 small cucumber
1 stalk celery
2 lettuce leaves
2 Tbsp olive oil
1 sprig parsley
Salt to taste
Preparation
Soak garbanzo beans (chickpeas) over night
(You may add a pinch of salt to the water)
Bring to boil a pot with 4 cups water
Add chickpeas to boiling water
Boil until tender
Drain and set aside to cool
(You may also buy the canned chickpeas. Test for tenderness, drain and rinse before use).
(If peas are not tender enough, you may boil them to your desired taste).
Wash and chop vegetables
Set lettuce aside
Combine all the other vegetables with cool chickpeas
Add salt to taste
Add chopped lettuce
Add olive oil
Garnish with parsley
Serve cold and feed those arteries with this healthy diet dish.
Nutritional Value per Serving
Energy: 147 kcal
Protein: 7.70 g
Carbohydrates: 19.01 g
Fiber: 8.10 g
Total fat: 1. 97 g
Saturated fat: 0.231 g
Cholesterol: 0
Sodium: 54.5 mg
% daily value is based on a 2000 calorie diet
Salad of Color
This colorful salad is filled with vitamins, minerals and antioxidants to protect the arteries.
Preparation time: 00: 20 Cooking time: ------
Ingredients (2 servings)
2 tomatoes
1 medium carrot
3 oz. baby corn
2 oz. watercress
2 oz. red cabbage
2 oz. olives
2 Tbsp. olive oil
Pinch of salt
Preparation
Wash and chop watercress
Wash and chop carrots, tomatoes, and cabbage
Arrange vegetables of color on a dish
Add pinch of salt and olive oil
Serve immediately and enjoy another healthy diet vegetarian dish.
(You may steam the vegetables lightly if you don't want to eat them raw).
Nutritional Value per Serving
Energy: 127 kcal
Protein: 5.12 g
Carbohydrates: 19.8 g
Fiber: 5.78 g
Total fat: 2.35 g
Saturated fat: 0.330 g
Cholesterol: 0
Sodium: 170. mg
% daily value is based on a 2000 calorie diet
Pumpkin Rice
Help prevent high blood pressure! Reduce cholesterol and protect the arteries with this nutrition packed dish. Keep the enemies of the arteries at bay with this rich low sodium treat.
Preparation time: 00: 15 Cooking time: 00: 45
Ingredients (2 servings)
6 0z. brown rice
2 oz. pumpkin (or squash)
1 small red pepper
1 medium tomato
1 medium onion
2 cloves garlic
2.5 cups water
4 Tbsp. olive oil
Salt to taste
Preparation
Wash rice (You may soak rice in cold water over night).
Put in pot with water and bring to a boil
Wash, peel and chop pumpkin into 1 inch chunks
Add to pot with rice
Let pumpkin boil until soft
Remove pumpkin and mash with a fork
Return mashed pumpkin to pot with rice and stir
Wash and chop pepper
Peel garlic and onion, then wash and chop them
Heat oil in frying pan and sauté garlic, onion, pepper and tomato
Add to rice pot
Let rice cook until tender. (Density will be thick, not dry)
Serve this healthy diet meal hot.
Nutritional Value per Serving
Energy: 318 kcal
Protein: 7.35 g
Carbohydrates: 63.3 g
Fiber: 4.64 g
Total fat: 2.33 g
Saturated fat: 0.498 g
Cholesterol: 0
Sodium: 10.4 mg
% daily value is based on a 2000 calorie diet
Zucchini Lettuce Salad
Raw green salads make healthy treats. Help strengthen and heal the arteries with this fresh green salad.
Preparation time: 00: 15 Cooking time: 00: 00
Ingredients (2 servings)
1 medium zucchini
3 lettuce leaves
1 clove garlic
1 Tsp parsley
2 Tbsp olive oil
1 Tbsp lemon juice
Pinch of salt
Preparation
Wash zucchini and chop in thin slices
Wash and chop lettuce
Peel, wash and crush garlic
Make a dressing by mixing garlic, parsley, lemon juice and olive oil together
(Add pinch of salt if desired)
Arrange zucchini slices and lettuce on a plate
Pour dressing on top and serve up another healthy diet treat for those arteries.
Nutritional Value per Serving
Energy: 24 kcal
Protein: 2.14g
Carbohydrates: 2.52 g
Fiber: 2.16 g
Total fat: 0.257 g
Saturated fat: 0.044 g
Cholesterol: 0
Sodium: 7.55 mg
% daily value is based on a 2000 calorie diet
Yam and Tomato Stew
Improve circulation of the blood with this energy booster.
Preparation time: 00: 10 Cooking time: 00: 30
Ingredients (2 servings)
12 oz. yam
1 medium tomato
1 medium onion
3 cups water
2 Tbsp olive oil
Pinch of salt
Preparation
Wash, peel yam
Chop yam in chunks or small round slices
Put water in a pot and bring to a boil
Add yam to pot and cook until tender
(You may add pinch of salt to the pot)
Remove yam from the pot and set aside
Wash and chop tomato
Wash and chop onion
Heat oil in a frying pan
Add onion and tomato and sauté for 2 minutes
Add yam to frying pan and simmer for 5 - 8 minutes
Serve hot and energize your body with this healthy diet dish.
Nutritional Value per Serving
Energy: 215 kcal
Protein: 2.85g
Carbohydrates: 35.2 g
Fiber: 6.68 g
Total fat: 4.74 g
Saturated fat: 0.661 g
Cholesterol: 0
Sodium: 132 mg
% daily value is based on a 2000 calorie diet
Spinach Rice
Help prevent and fight against damage to the arteries with this nutritious dish.
Preparation time: 00: 15 Cooking time: 00: 45
Ingredients (2 servings)
6 oz. brown rice
5 oz. spinach
2 cloves garlic
3 cups water
1/2 Tsp paprika
5 Tbsp olive oil
Pinch of salt
Preparation
Wash rice and put in a pot with water
(You may soak rice in cold water over night).
Boil until tender
(You may add or reduce water to desired consistency)
Wash and chop spinach
Wash, peel and chop garlic
Heat oil in a frying pan
Sauté garlic, then add spinach and steam lightly
(Do not overcook spinach)
Drain water from spinach
Add spinach to rice and mix together
Serve hot and help prevent and make your arteries happy with another healthy diet dish.
Nutritional Value per Serving
Energy: 293 kcal
Protein: 7.78g
Carbohydrates: 56.8 g
Fiber: 4.35 g
Total fat: 2.25 g
Saturated fat: 0.441 g
Cholesterol: 0
Sodium: 53.3 mg
% daily value is based on a 2000 calorie diet
Fruity Salad
Fruits are ideal to keep the arteries healthy, so always keep a bowl full on the kitchen counter top or on the table.
Preparation time: 00: 15 Cooking time: 00: 00
Ingredients (2 servings)
1 pear
1 banana
1 apple
1 orange
1 peach
2 slices pineapple
4 oz. strawberry
Preparation
Wash orange, squeeze the juice and set aside
Peel and cut banana in round slices
Wash and chop the other fruits
Place fruits in a bowl
Pour orange juice on chopped fruits in the bowl
Serve cold and nourish those arteries with this healthy diet treat.
Nutritional Value per Serving
Energy: 260 kcal
Protein: 2.68 g
Carbohydrates: 56.4 g
Fiber: 9.40 g
Total fat: 1.64 g
Saturated fat: 0.221 g
Cholesterol: 0
Sodium: 4.85 mg
% daily value is based on a 2000 calorie diet
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