A cardiologist recommends a heart-healthy salad that’s both nourishing and filling.Add leafy greens, colorful vegetables and lean protein to keep you full and support heart health.Include complex carbs like quinoa, beans or whole grains for lasting energy.
Making mindful food choices is a powerful way to support your long-term heart health. Every meal offers an opportunity to nourish your body with vitamins, minerals and nutrients that keep your cardiovascular system running smoothly. Yet one meal is often an afterthought in busy schedules: lunch.
“Lunch is often the most rushed meal of the day, yet it can play a meaningful role in long-term heart health,” says Elizabeth Klodas, M.D., FACC. When you’re short on time, it’s easy to reach for convenient options that don’t always support heart health.
To avoid this midday pitfall, Klodas recommends simple, repeatable lunches that are easy to assemble and rich in heart-supportive nutrients. Her go-to choice is a vibrant, flavorful leafy green salad packed with arugula, roasted vegetables and a heart-healthy protein like salmon.
Here we explain why this lunch is fantastic for supporting heart health and how to customize it to your preferences.
Why This Salad Is the Lunch for Heart Health
This cardiologist-approved lunch is a well-balanced powerhouse of nutrients. It combines fiber, healthy fats, lean protein and complex carbohydrates that work together to support heart health and keep you satisfied.
Its Foundation Is Nutrient-Dense Greens
The base of a salad is just as important as the toppings. Klodas emphasizes leafy greens for their impressive nutritional profile. “Leafy greens are high in nutrients and antioxidants while remaining low in calories. Arugula in particular provides potassium and folate that support cardiovascular function and makes an easy base for a filling lunch salad,” she explains.,
These nutrients help support blood pressure and overall heart function, making leafy greens an essential part of a heart-smart diet. Other great options include spinach, cabbage, kale, romaine lettuce or a spring mix.
Roasted Vegetables Add Nutrients and Flavor
Adding a colorful mix of roasted vegetables enhances both the flavor and texture of the salad while also boosting its nutritional value. “Ready-to-eat roasted vegetables are a staple at lunchtime,” says Klodas. She includes certain vegetables for their unique heart-health benefits.
“Beets help support healthy blood pressure through naturally occurring nitrates, while broccoli and cauliflower contain plant sterols that help block absorption of LDL (“bad”) cholesterol,” she explains. ,
Beyond their heart benefits, roasted vegetables are rich in fiber and complex carbohydrates, which helps promote fullness and steady energy through the afternoon, reducing the likelihood of a midday energy crash.
Short on time? Roast vegetables at dinner the night before and use the leftovers for lunch. You can also add pickled beets for convenience, just choose low-sodium or sodium-free options.
Lean Protein Supports Strength and Satiety
A satisfying lunch should help you stay full and focused, and lean protein plays a key role. Choosing lean proteins keeps saturated fat low while providing the protein needed to support both muscle and heart health.
Klodas often adds salmon to her salad for its well-known cardiovascular benefits: “Salmon provides omega-3 fatty acids that lower triglycerides, improve cholesterol levels and reduce inflammation.” These healthy fats help support flexible arteries and help reduce the risk of cardiovascular events, such as a heart attack.
If you’re not a fan of salmon, other great options include tuna, sardines, chicken and turkey. For a plant-based protein, Klodas recommends legumes—such as chickpeas, black beans, kidney beans and lentils—which also provide fiber and carbohydrates for energy support. Adding cooked quinoa or whole grains can further boost fiber, complex carbohydrate and protein content.
Complex Carbohydrates Provide Energy
For a well-rounded salad, don’t forget to include complex carbohydrates. This may include cooked grains like quinoa, beans, lentils or even having a piece of whole-grain bread on the side.
Complex carbohydrates digest more slowly, supporting more stable blood sugar levels and consistent energy.
Heart-Healthy Flavorings Keep Sodium and Fat Low
A healthy meal doesn’t have to rely on high-sodium dressings or toppings. “To keep lunch flavorful without relying on salt, use olive oil and fresh herbs like dill, cilantro and rosemary,” says Klodas. When she includes cheese, she opts for small amounts of goat cheese, which is lower in saturated fat and sodium than many other cheeses.
Other Lunch Options
Variety is important for sticking with any healthy eating plan. If you want to mix things up, here are a few other heart-healthy lunch ideas:
Turkey & Avocado Wrap: Use a whole-wheat tortilla and fill it with lean turkey slices, mashed avocado, spinach and tomatoes.Quinoa Bowl: Combine cooked quinoa with black beans, corn, chopped bell peppers and a lime-based vinaigrette. Add chicken for additional lean protein.Lentil Soup: A hearty bowl of lentil soup provides plenty of fiber and plant-based protein. Pair it with a slice of whole-grain bread. Yogurt with Berries & Nuts: For a lighter option, combine plain strained (Greek-style) yogurt with antioxidant-rich berries and a handful of walnuts or almonds for healthy fats.
Tips for Supporting Heart Health
Incorporating a healthy lunch is a great step, but you can further support your heart health with these simple, effective habits:
Stay Active. Aim for at least 150 minutes per week of moderate-intensity exercise, like brisk walking or cycling, along with at least two days of strength training. Regular physical activity strengthens your heart muscle and helps maintain a healthy weight.Manage Stress. Chronic stress can contribute to high blood pressure and other heart risks. Practice stress-reducing activities like meditation, deep breathing, yoga or spending time in nature.Quit Smoking. If you are a smoker, you should try to quit, as this significantly increases the risk of heart disease.Eat a Heart Healthy Diet. Focus on a diet rich in whole foods like fruits, vegetables, whole grains and lean proteins while limiting saturated fat and sodium.
Our Expert Take
Building a heart-healthy lifestyle doesn’t require a complete overhaul. It starts with small, consistent choices—and your midday meal is a perfect place to begin. By focusing on simple, repeatable meals grounded in sound nutrition, you can make a meaningful impact on long-term heart health.
Cardiologists recommend meals like a satisfying salad made with leafy greens, roasted vegetables, lean protein and ideally a whole grain to support heart health while keeping you full and energized. Pairing these smart food choices with regular exercise, stress management and avoiding smoking creates a well-rounded strategy for keeping your heart strong for years to come.
