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30 Heart-Healthy Recipes, Plus Tips for Aging Gracefully

 

By Amy Gorin, MS, RDN

Want tips for healthy aging and aging gracefully? Here's how to maintain a healthy lifestyle and slow the aging process, plus 30 heart-healthy recipes. I promise these heart recipes are tasty!

 

September is Healthy Aging Month, so there's no better time to embrace nutrients (hello, EPA and DHA omega-3s!) that will help you age gracefully.

 

Help your subjective age—the age that you feel, not that you are—get lower with just a few simple nutritious tweaks to your week. Then enjoy these 30 nutritious and heart-healthy omega-3 recipes! Ready for some tasty healthy heart dishes to add to your healthy diet?

  

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

 

Thanks to the folks at the Global Organization for EPA and DHA Omega-3 (GOED) for sponsoring this blog post. All opinions, as always, are my own.

 

Want to feel like you’re 25 even if you’re 50? These days, it’s possible. Yes, subjective age is really a thing! And part of feeling younger is keeping your health in as tip-top shape as possible.

 

In honor of Healthy Aging Month, let’s chat a little about how the omega-3s EPA and DHA can help boost your heart, brain, and eye health.

 

Now, that’s a triple threat! These tips are helpful for healthy living so that you grow older, better. They might even help you with losing weight, if that's a goal.

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Brain Health Tips for Healthy Aging

 

Besides adipose tissue, the brain is the fattiest organ in the body. And 50% of the brain’s building block is fat. That’s why it’s essential to keep the brain fueled with EPA and DHA throughout every stage of the life cycle, from infancy to older age.

 

Here’s some awesome news for your mental health: Getting your daily fill of EPA and DHA could help improve memory as you get older. This was evident in a review study in PLOS One, showing that daily intake of DHA and EPA helped improve memory function in older adults who complained of mild memory issues!

 

How to fight inflammation with food? To get the amount of omega-3s needed to help boost brain health—and overall health—aim for at least two 3.5-ounce servings of cooked fatty fish weekly.

 

Or you can opt for a daily supplement that provides at least 250 milligrams (mg) of EPA and DHA. Just make sure to read the supplements facts label to determine this amount. Unfortunately, front-of-package numbers can be misleading.

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Heart Health Tips for Healthy Aging

Keeping my ticker in top shape is super important to me, especially because heart disease runs in my family. The good news is that EPA and DHA can help heart health. In fact, one study in the Mayo Clinic Proceedings revealed that higher EPA and DHA levels are linked with lower risk of heart disease.

 

If you’re looking to use omega-3s to help reduce the risk of coronary heart disease, you’ll want to look at an amount of 1,000 mg daily.

 

As well, a larger intake—more than 1,000 mg daily—has been found to help lower blood pressure and benefit triglyceride levels. Make sure to get an annual physical, too.

 

Wondering about plant sterols and stanols, and if cholesterol-lowering spreads really work?

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Eye Health Tips for Healthy Aging

Your body’s largest concentration of DHA is in the eyes. That’s why DHA intake during pregnancy and while breastfeeding helps vision develop normally in infants!

 

Getting omega-3s throughout your entire lifespan will help your vision stay healthy. For instance, DHA helps the cells of the eye that control your ability to see in different lighting conditions. How cool is that? Aim for 250 to 500 mg of EPA and DHA daily to maintain healthy vision.

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Vegetarian Aging Gracefully Tips

And if you’re wondering about how I get my fill of omega-3s as a vegetarian, take a look at my “Top Vegetarian Sources of Omega-3s” post—and get my recs on which vegetarian omega-3 supplements to buy. Omega-3s are very important for a healthy plant-based pregnancy!

 

By the way, vegetarians, it’s important to note the difference between EPA, DHA, and ALA omega-3s. So here’s a super quick primer. ALAs are short-chain omega-3s found in certain plant foods like flaxseeds.

 

It’s important to get your fill of ALA, but only a small amount of ALA converts to EPA and DHA. That’s why it’s so important to take in enough of these long-chain omega-3s, which are found in fatty fish and certain algae—as well as a handful of fortified foods.

Heart-Healthy Recipes

Now, get started with increasing your daily dose of EPA and DHA. Here are common food sources of omega-3s, plus delicious recipe inspiration from my registered dietitian pals!

 

You'll find recipes for breakfast, lunch, dinner, and side dishes, too. In addition to seafood, many of these recipes boast fruits and vegetables. Hopefully these dishes will call to you–and you'll want to make them a few times a week!

 

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Heart Recipes with Oily Fish

You’ll find EPA and DHA in fish such as salmon, tuna, mackerel, cod, sardines, and anchovies. Want to eat more fish? Here's why eating seafood is beneficial for your health, plus tasty recipes to add to your rotation:

 

1. Pistachio Crusted Salmon with Citrus Gremolata from Emily Cooper, RD, owner of Sinful Nutrition

 

2.Tuna Pesto Pasta Salad from Christy Wilson, RD, owner of Christy Wilson Nutrition

 

3. Lemon Dill Salmon Burgers with Yogurt Dill Sauce from Kara Hochreiter, RD, healthy recipe blogger at Byte Sized Nutrition

 

4. Mediterranean Cod with Rotini from Karman Meyer, RD, author of Eat to Sleep

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

 

5. Taco Tuna Quinoa Sliders from Kelli Shallal, RD, author of Meal Prep for Weight Loss

 

6Tuna Stuffed Avocados from Lindsey Pine, RD, author of Mediterranean Diet Meal Prep Cookbook

 

7.  Casserole with Salmon from my own kitchen

 

8.  Baked Pesto Salmon from Lara Clevenger, RD, co-author of Keto Bread

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Heart Recipes with Oil

You’ll find that some oils contain EPA and DHA. One such product is Carlson Olive Your Heart, an extra-virgin olive oil blended with fish oil. You get a high amount of omega-3s from this oil!

 

However, don’t cook with it—instead use it as a finishing oil or in a salad dressing. Try the oil in these recipes.

 

9. Roasted Garlic Dipping Oil from Lizzie Streit, MS, RDN, dietitian at It’s a Veg World After All

 

10. Grape Vinaigrette Salad Dressing from my own kitchen

 

11. Mediterranean Quinoa Chickpea Salad from Shahzadi Devje, RD, CDE, owner of Desilicious RD

 

12. Okra, Chickpea, and Tomato Rice Bowl from my own kitchen

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Heart Recipes with Eggs

Curious about the best vegetarian sources of omega-3s? As a vegetarian, I rely on supplements to get my fill of omega-3s.

 

But fortified foods, such as eggs, can add bonus amounts of EPA and DHA to your diet. Look out for specific eggs (such as Eggland’s Best), which note on the label that they contain omega-3s. Use those eggs in these recipes:

 

13. Mexican-Inspired Shakshuka from Kelly Jones, MS, RD, nutrition blogger at Eat Real Live Well

 

14. Mandarin Orange French Toast from my own kitchen

 

15. Herb and Cheese Baked Muffins from Megan Casper, RD, nutrition blogger at Nourished Bite

 

16. 5-Ingredient Cheeseburger Frittata from Chrissy Carroll, RD, author of Dairy-Free Cookbook for Beginners

 

17. Eggs Benedict with Lighter Hollandaise Sauce from Toby Amidor, RD, author of The Easy 5-Ingredient Healthy Cookbook

 

18. Avocado Deviled Eggs with Smoked Paprika from my own kitchen

 

19. Dipsy Eggs with Sweet Potato Soldiers from Maria Westberg Adams, RD, owner of Halsa Nutrition

 

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Heart Recipes with Milk

Some milk, such as Horizon’s Reduced-Fat Milk with DHA Omega-3, is fortified with small amounts of EPA and DHA. You can use this milk to add additional omega-3s to your day. Get started with these recipes!

 

20. Wild Blueberry Lavender Smoothie from my own kitchen

 

21. Scrambled Egg Tacos with Cilantro Lime Pumpkin Seed Drizzle from Liz Weiss, RD, co-author of No Whine with Dinner

 

22. Pumpkin Apple Overnight Oats from Jenna Braddock, RDN, co-author of 200 Surefire Ways to Eat Well and Feel Better

 

23. Mini Quiches from Colene Stoernell, RD, owner of CS Nutrition

 

24. Pomegranate Pistachio Chia Breakfast Pudding from my own kitchen

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Heart Recipes with Tomato Sauce

Certain jarred tomato sauces, like the sauces from Omega Foods, are fortified with fish oil for extra omega-3s. Sub in the sauce in these recipes:

 

25. Veggie Pasta Bake from Sarah Schlichter, RD, owner of Bucket List Tummy

 

26. Protein Punch Marinara Spaghetti Squash from my own kitchen

 

27. Lightened-Up Easy Chicken Parmesan from Melanie Flinn, RD, owner of Nutritious Eats

 

28. Walnut Mushroom Lasagna Rolls from Judy Barbe, RD, author of Your 6-Week Guide to Live Best

 

29. Vegetarian No-Noodle Zucchini Lasagna from Katie Sullivan Morford, RD, author of Prep: The Essential College Cookbook

 

30. Vegan Lasagna with Tofu Ricotta from Chelsey Amer, RD, author of The 28-Day Pescatarian Meal Plan & Cookbook

 

Want even more recipe inspo, including heart-healthy snacks and recipes to help improve heart healthCheck out my “17 Heart-Healthy Recipes for the Holiday Table” recipe round-up, and also grab a list of the best anti-aging foods!

September is Healthy Aging Month, so embrace nutrients like EPA and DHA omega-3s to help you age gracefully. Use this list of my top-30 most nutritious and heart-healthy omega-3 recipes! #antiagingfoods #healthyrecipes #plantbased #antioxidants #Omega3

Sources

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I'd love to hear from you! How do you embrace Healthy Aging Month? What are your favorite heart-healthy recipes for aging gracefully?

 

Comment below, or tag @amydgorin on Instagram and Pinterest and @amygorin on Twitter and Facebook.

  

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