15 Top Mediterranean Diet Recipes to Boost Heart Health and Longevity

The Mediterranean diet is known for its incredible heart-health benefits and is a great way to support longevity. Packed with fresh vegetables, lean proteins, and healthy fats like olive oil, this diet can improve your well-being while still tasting delicious. If you’re looking to boost your heart health and live a longer, healthier life, these Mediterranean recipes are the perfect way to start.

Greek Quinoa Salad with Feta

This Greek quinoa salad is loaded with heart-healthy ingredients like quinoa, cucumbers, cherry tomatoes, red onion, and Kalamata olives. Cook the quinoa according to package directions and let it cool. Toss the quinoa with chopped vegetables, crumbled feta, and a simple dressing of olive oil, lemon juice, garlic, and oregano. The combination of whole grains, healthy fats, and fresh veggies makes this dish perfect for boosting heart health and longevity while keeping things light and delicious.

Grilled Salmon with Olive Tapenade

Grilled salmon is a staple of the Mediterranean diet, full of omega-3 fatty acids that are great for your heart. To make this dish, marinate fresh salmon fillets with olive oil, lemon juice, garlic, and herbs like thyme or dill. Grill until the fish is flaky and golden. For the olive tapenade, mix finely chopped green and black olives, capers, garlic, and more olive oil. Serve the salmon with the tapenade on top for a heart-healthy meal packed with flavor.

Mediterranean Stuffed Peppers

For these Mediterranean stuffed peppers, use bell peppers as the base and stuff them with a mixture of cooked quinoa, chickpeas, spinach, and diced tomatoes. Sauté the spinach and tomatoes in olive oil before mixing them with quinoa, chickpeas, and a sprinkle of crumbled feta. Stuff the peppers and bake them in the oven until the peppers are tender. This vegetarian dish is full of fiber, protein, and healthy fats, making it a perfect meal to support heart health.

Baked Cod with Tomatoes and Olives

This simple baked cod recipe brings together flaky white fish, fresh tomatoes, and briny olives for a meal that’s both light and nutritious. Place cod fillets in a baking dish, top with a mixture of chopped tomatoes, garlic, olives, and capers, and drizzle with olive oil. Bake until the fish is cooked through and the tomatoes are slightly caramelized. This dish is loaded with heart-boosting omega-3s and antioxidants from the tomatoes.

Spinach and Feta Stuffed Chicken Breasts

This Mediterranean-inspired chicken recipe is both healthy and flavorful. Start by making a filling of sautéed spinach, garlic, and crumbled feta. Butterfly chicken breasts, stuff them with the spinach mixture, and secure them with toothpicks. Sear the chicken in a hot pan with olive oil, then finish baking in the oven until fully cooked. The spinach adds a boost of fiber, while the chicken provides lean protein, both of which are essential for heart health.

Chickpea and Kale Soup

Chickpea and kale soup is a hearty and nutritious meal, perfect for boosting heart health with plant-based ingredients. Sauté onions, garlic, and carrots in olive oil until soft, then add vegetable broth, chickpeas, and chopped kale. Simmer until the kale is tender and the flavors have melded together. This soup is rich in fiber, vitamins, and minerals, which support both your heart and overall longevity.

Mediterranean Eggplant Caponata

Eggplant caponata is a classic Mediterranean dish that’s full of rich flavors and heart-healthy ingredients. Start by roasting diced eggplant until tender. In a skillet, sauté onions, garlic, and celery in olive oil, then stir in tomatoes, olives, capers, and a splash of red wine vinegar. Add the roasted eggplant and let the flavors blend. This vegetable-packed dish is high in antioxidants and fiber, making it perfect for heart health.

Lemon Herb Grilled Chicken

This simple grilled chicken recipe is marinated in a mix of olive oil, lemon juice, garlic, and fresh herbs like oregano and thyme. Let the chicken marinate for at least 30 minutes to absorb all the flavors, then grill until fully cooked. The lemon and herbs brighten the dish, while the olive oil provides heart-healthy fats. Serve with a side of roasted vegetables or a fresh salad to complete this Mediterranean meal.

Mediterranean Lentil Salad

This lentil salad is packed with plant-based protein and fiber, both of which are great for heart health. Cook green or brown lentils until tender, then toss them with diced cucumbers, red onion, cherry tomatoes, and crumbled feta. Drizzle the salad with a dressing made of olive oil, lemon juice, garlic, and herbs. This salad can be enjoyed warm or cold and makes for a nutritious and satisfying meal.

Shrimp Saganaki

Shrimp saganaki is a traditional Greek dish featuring shrimp cooked in a flavorful tomato sauce with feta cheese. Start by sautéing garlic and onions in olive oil, then add crushed tomatoes and a pinch of red pepper flakes. Simmer until the sauce thickens, then add shrimp and cook until they turn pink. Sprinkle with crumbled feta and serve with whole-grain bread to soak up the sauce. The shrimp adds lean protein, while the tomato-based sauce offers antioxidants.

Farro Salad with Roasted Vegetables

Farro is a nutritious whole grain that forms the base of this hearty salad. Roast a variety of vegetables like zucchini, bell peppers, and red onion with olive oil until tender. Cook the farro according to package directions and let it cool before tossing with the roasted vegetables. Add a drizzle of olive oil, balsamic vinegar, and crumbled goat cheese for extra flavor. This salad is a great source of fiber and healthy fats, perfect for heart health.

Mediterranean Tuna Salad

This light and healthy tuna salad swaps mayonnaise for heart-healthy olive oil. Combine canned tuna with diced cucumbers, cherry tomatoes, red onion, Kalamata olives, and a sprinkle of fresh parsley. Drizzle with olive oil and lemon juice for a tangy dressing. This quick and easy salad is full of omega-3s, protein, and fiber, making it a perfect Mediterranean dish to support heart health and longevity.

Roasted Cauliflower with Tahini Sauce

Roasted cauliflower is a simple yet flavorful Mediterranean dish that’s perfect for heart health. Toss cauliflower florets in olive oil, cumin, and paprika, then roast until golden and crispy. For the tahini sauce, whisk together tahini, lemon juice, garlic, and water until smooth. Drizzle the sauce over the roasted cauliflower for a creamy, nutty finish. This dish is full of fiber, healthy fats, and antioxidants.

Greek Yogurt with Honey and Walnuts

For a quick and heart-healthy Mediterranean dessert, try Greek yogurt with honey and walnuts. Simply spoon out a serving of thick Greek yogurt, drizzle with a teaspoon of honey, and sprinkle with chopped walnuts. The yogurt is rich in probiotics and protein, while the honey adds natural sweetness and the walnuts offer heart-healthy omega-3s. This is a great way to end your meal with a nutritious and satisfying treat.

Orzo with Spinach and Lemon

Orzo is a small, rice-shaped pasta that’s perfect for Mediterranean dishes. Cook the orzo according to package directions, then toss it with sautéed spinach, olive oil, garlic, and a squeeze of fresh lemon juice. Add a sprinkle of Parmesan cheese for extra flavor. This quick and easy dish is full of fiber, healthy fats, and antioxidants, making it a great addition to your heart-healthy Mediterranean diet.

This article originally appeared on RetailShout.

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