Lunch can be tricky when you’re watching your heart health. Squeezed between meetings, errands and workouts, it can be easy for all those healthy intentions to slip away.
Luckily, a healthy lunch doesn’t have to be tricky – and it doesn’t have to be bland, either. With the right ingredients, your lunch can support your heart while being both filling and delicious.
We asked Bradley Biskup, PA, a lifestyle medicine specialist with the Heart & Vascular Institute at Hartford HealthCare, to share six heart healthy lunch ideas that you can take on the go.
1. Salmon grain bowls
It sounds fancy, but salmon grain bowls are surprisingly easy to make. Plus, salmon is rich in omega-3 fatty acids, which are known to support heart health.
“Omega-3s help reduce inflammation and support healthy cholesterol levels,” says Biskup.
Pair salmon with a high protein and high fiber whole grain like quinoa or bulgar wheat, add plenty of vegetables, and finish with olive oil or a light vinaigrette for a quick lunch.
> Related: 10 Foods That Can Help With Hypertension
2. Chicken or turkey and avocado on whole grain bread
It isn’t just cheaper than your standard cafeteria sandwich, it’s better for you, too. Lean turkey or chicken provide protein without excess saturated fat, while avocado adds monounsaturated fats.
“Just choose your protein carefully,” Biskup cautions. “Processed turkey and chicken can be packed with added sodium and chemicals. Rotisserie chicken or baked turkey breast tend to be cleaner, in general.”
And be sure to look for a whole grain bread that’s high in both fiber and protein.
Add veggies like spinach, tomatoes or cucumbers for extra nutrients and crunch, as well as condiments such as hummus or mustard, which decreases the saturated fat content versus mayonnaise.
> Related: How to Build a Healthier Sandwich
3. Lentil soup
Lentils are packed with fiber, protein and minerals that support cardiovascular health. Plus, soup is one of the easiest foods to meal prep. Just keep an eye on the sodium content.
“Lentils are a great choice because they help lower LDL, or ‘bad’ cholesterol,” says Biskup.
Look for low sodium options at the store. Or better yet, make a batch at home to control salt levels. Don’t be afraid to prep in bulk and freeze some for a lazy meal.
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4. Salads with beans
Yes, salads can be filling. Just add some plant based protein sources like beans, chickpeas, or sunflower or pumpkin seeds to create a heart healthy meal that’s packed with fiber.
“Beans provide fiber and plant protein that support both your heart and your digestion,” Biskup says. “Also, the pumpkin seeds bring in that crunch!”
Top with olive oil and vinegar instead of creamy dressings to keep saturated fat in check. To cut calories, increase the concentration of vinegar to olive oil.
> Related: 10 Foods With More Sodium Than You Think
5. Greek yogurt with fruit and nuts
Looking for an easy to grab lunch that doesn’t require any cooking? This might be it. Greek yogurt provides protein, while fruit adds antioxidants and nuts contribute healthy fats.
“Non-fat Greek yogurt will provide plenty of protein, while fruit adds antioxidants and nuts give you some healthy fats,” says Biskup.
Just be sure to choose plain yogurt and add your own toppings to avoid excess added sugar. And a quick rule of thumb for picking yogurt: Choose a non-fat Greek yogurt with twice as much protein as sugar.
> Related: 8 Heart-Healthy Snacks to Keep You Going
6. Leftovers
And the easiest lunch of all? Last night’s dinner.
“If you plan your meal well, leftovers can become your best friend. Build meals around lean protein, vegetables and whole grain, and choose foods that reheat well the next day or ones that don’t need reheating at all,” Biskup suggests.
Think soups, curries, braised dishes – and a delicious sauce that keeps you excited to eat leftovers.
“Planning ahead makes it easier to stick with healthy choices during busy days,” says Biskup.
Just watch portion sizes and sodium, especially with sauces or packaged sides.
> Related: 5 Foods That Can Prevent Heart Failure
How to build the perfect heart healthy lunch
Simple swaps, thoughtful portions and foods you actually enjoy make it much easier to eat well long term.
“A heart healthy lunch usually includes lean protein, fiber dense carbohydrates, healthy fats and plenty of vegetables. Plus, adding in a piece of fruit can substitute for a nice dessert,” Biskup says.
