Summer is the perfect time to lighten up your meals — and give your heart a healthy boost while you’re at it. “The best meals for your heart tend to be colorful, seasonal, and packed with nutrients that support your cardiovascular system,” says Bradley Biskup, PA, a lifestyle medicine specialist with the Heart & Vascular Institute at Hartford HealthCare. “And summer is a great time to take advantage of fresh produce, lean proteins, and outdoor grilling.”
Looking for inspiration? Biskup says get creative with these six heart-healthy summer meals that are way more exciting than a plain salad.
- Grilled salmon tacos with mango salsa
These tacos are a triple threat when it comes to heart health: omega-3-rich salmon, fiber-filled whole grain tortillas, and a punchy, antioxidant-packed salsa.
“Salmon is one of the best proteins for your heart,” says Biskup. “It’s high in healthy fats that help lower inflammation and improve cholesterol.”
Try it: Top grilled salmon with chopped mango, red onion, jalapeño, and cilantro. Add a squeeze of lime and wrap in a small whole grain tortilla.
- Mediterranean grain bowls
Fast, filling, and endlessly customizable, grain bowls are an easy staple.
“Whole grains like quinoa, farro, or bulgur provide fiber that helps lower blood pressure and cholesterol, and can also help lower or stabilize blood sugar,” says Biskup. “And when you add in nutrient dense or low calorie vegetables, olive oil and plant-based protein, you’re getting all the key components of a Mediterranean diet.”
Try it: Start with a base of cooked quinoa. Add cherry tomatoes, cucumber, red pepper, chickpeas, olives, and a dollop of hummus. Drizzle with olive oil and lemon juice.
- Stuffed avocado with tuna or white beans
Avocados aren’t just trendy — they’re also good for your heart. They’re rich in monounsaturated fats, which help lower “bad” LDL cholesterol and raise “good” HDL cholesterol.
“I always tell patients: L is for lousy, and you want to keep LDL cholesterol low. H is for healthy, and you want to keep HDL cholesterol high,” Biskup notes.
And using avocados as a bowl? That’s just saving on dishes.
Try it: Slice an avocado in half and scoop a little out, for space. Fill with tuna salad made with Greek yogurt, or a mash of white beans, lemon juice, and herbs.
- Grilled veggie and pesto flatbreads
Can’t get enough pizza? Here’s your lighter, summer-friendly upgrade.
“Grilled vegetables are a great way to add flavor to a flatbread without adding sodium or unhealthy fats,” says Biskup. “And when you use a whole grain or cauliflower crust, you’re getting even more nutritional value.”
Try it: Grill zucchini, eggplant, red onion, and peppers. Layer on a whole grain flatbread with a thin spread of pesto and a sprinkle of part-skim mozzarella. Grill or bake until crispy.
- Berry and walnut spinach salad with grilled chicken
Salads don’t have to be boring — or skimpy.
“This one hits all the right notes: lean protein, leafy greens, fiber, healthy fats, and a touch of sweetness,” says Biskup. “It’s satisfying, but still light enough for a hot day.”
Try it: Start with baby spinach. Add grilled chicken, fresh strawberries or blueberries, chopped walnuts, and a light balsamic vinaigrette. Bonus points for a sprinkle of feta or goat cheese.
- Chilled lentil and veggie soup
Yes, soup can be a summer food — especially when it’s cold, refreshing, and packed with nutrients.
“Lentils are one of the best plant-based proteins out there,” says Biskup. “They’re full of fiber, and they help regulate blood sugar and support heart health.”
Try it: Cook lentils, then chill and mix with diced tomato, cucumber, bell pepper, parsley, lemon juice, and olive oil. Serve cold with whole grain pita wedges.
