Refreshing Eats for Warmer Days: Heart-Healthy Summer Meals and Snacks
Summer brings sunshine and fresh foods that can help your heart and health. Here are simple, cooling meal ideas perfect for managing blood pressure and staying comfortable in the heat.
Here are some healthy meals, snacks, and drinks to try this summer
Quick breakfast
Berry Parfait
1 cup plain low-fat yogurt
½ cup fresh berries
1 tablespoon chopped nuts
Dash of cinnamon
Add each ingredient layer to a glass or bowl and enjoy! Berries are full of heart-healthy nutrients. [1]
No-cook lunch
Mediterranean Chickpea Bowl
1 can low-sodium chickpeas, rinsed
1 cucumber, diced
1 tomato, chopped
2 tablespoons olive oil
Lemon juice and herbs to taste
Mix ingredients and chill before eating. The American Heart Association recommends beans as excellent, low-fat sources of protein. [2]
Simple grilled dinner
Fish Foil Packets
Fish fillet (salmon, tilapia)
Sliced summer vegetables (zucchini, bell peppers)
Lemon slices, herbs
1 teaspoon olive oil
Place ingredients on foil, fold into a packet, and grill for 12-15 minutes. Fish provides omega-3 fats that support heart health. [3]
Smart snacks & drinks
Summer snacks
Frozen grapes
Watermelon chunks
Cucumber slices with a squeeze of lemon
Chilled melon balls or cubes
Fruits are packed with fiber, antioxidants — they're also naturally hydrating, sweet, and cooling summertime fuel! [2]
Flavor-infused waters
Cucumber and mint
Lemon and frozen berries
Watermelon chunks
It's important to drink water before, during, and after outdoor activities in summer. Natural flavors can make it more fun! [4]
Which cooling, heart-healthy recipe will you try? Or maybe you have your own creative versions in mind! What matters is focusing on fruits and veggies — filling over half your plate with produce is a heart-healthy habit to stick with year-round.
The power of berries against cardiovascular diseases. Oxford Academic.
Healthy Eating. AHA.
Hydration Strategies. Mayo Clinic.