18 Delicious Easy Low Sodium Recipes for Heart Patients Healthy

Maintaining a heart-healthy diet doesn’t mean sacrificing flavor or spending hours in the kitchen. Our roundup of 18 Delicious Easy Low Sodium Recipes is packed with quick, tasty meals perfect for home cooks across North America. From comforting classics to fresh, seasonal dishes, these recipes prove that eating well can be simple and satisfying. Dive in and discover your next favorite meal!

Herb-Roasted Chicken with Vegetables

This herb-roasted chicken with vegetables is a straightforward, flavorful dish perfect for any night of the week. Tender chicken and crisp vegetables come together with minimal effort for maximum taste.

Ingredients

• Chicken – 1 whole (3-4 lbs)
• Olive oil – 2 tbsp
• Salt – 1 tsp
• Black pepper – ½ tsp
• Garlic powder – 1 tsp
• Dried thyme – 1 tsp
• Dried rosemary – 1 tsp
• Carrots – 2 cups, chopped
• Potatoes – 2 cups, chopped

Instructions

1. Preheat oven to 375°F.
2. Pat the chicken dry with paper towels. Tip: Dry skin ensures crispiness.
3. Rub the chicken with olive oil, then season with salt, black pepper, garlic powder, thyme, and rosemary.
4. Place the chicken in a roasting pan. Tip: Use a rack in the pan for even cooking.
5. Scatter carrots and potatoes around the chicken.
6. Roast for 1 hour and 15 minutes, or until the internal temperature reaches 165°F. Tip: Check temperature at the thickest part of the thigh.
7. Let the chicken rest for 10 minutes before carving.

Golden and juicy, the chicken pairs beautifully with the roasted vegetables. Serve it sliced over a bed of the vegetables for a complete meal.

Quinoa and Black Bean Salad

Outstanding for a quick, nutritious meal, this quinoa and black bean salad packs a punch. Perfect for meal prep or a fresh summer side.

Ingredients

• Quinoa – 1 cup
• Black beans – 1 can (15 oz), drained and rinsed
• Red bell pepper – 1, diced
• Lime – 1, juiced
• Olive oil – 2 tbsp
• Cumin – 1 tsp
• Salt – ½ tsp

Instructions

1. Rinse quinoa under cold water for 1 minute to remove bitterness.
2. Cook quinoa with 2 cups water in a pot over medium heat for 15 minutes, or until water is absorbed. Tip: Let it sit covered for 5 minutes off heat for fluffier quinoa.
3. While quinoa cooks, mix black beans, red bell pepper, lime juice, olive oil, cumin, and salt in a large bowl.
4. Fluff quinoa with a fork and add to the bowl. Tip: Cool quinoa slightly to prevent the vegetables from wilting.
5. Toss all ingredients gently until well combined. Tip: For best flavor, let salad sit for 10 minutes before serving.

Bright flavors and a satisfying crunch make this salad a standout. Serve it chilled atop greens or as a hearty filling for wraps.

Baked Salmon with Dill and Lemon

Unbelievably simple yet elegant, this baked salmon with dill and lemon is a weeknight lifesaver. Perfectly flaky and infused with bright flavors, it’s ready in under 30 minutes.

Ingredients

• Salmon fillets – 4 (6 oz each)
• Fresh dill – 2 tbsp, chopped
• Lemon – 1, sliced
• Olive oil – 2 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper for easy cleanup.
2. Place salmon fillets on the prepared baking sheet. Drizzle with olive oil, ensuring each piece is lightly coated.
3. Sprinkle salt and black pepper evenly over the salmon. Tip: For even seasoning, hold your hand high above the fillets as you sprinkle.
4. Top each fillet with chopped dill and 2 lemon slices. Tip: Press the lemon slices gently into the salmon to help infuse the flavor.
5. Bake for 12-15 minutes, until the salmon flakes easily with a fork. Tip: Avoid overcooking by checking at the 12-minute mark.

Moist and tender, the salmon pairs beautifully with a crisp salad or roasted vegetables. The lemon and dill create a refreshing taste that’s ideal for summer dinners.

Steamed Green Beans with Almonds

Ready to elevate your side dish game? Steamed green beans with almonds is a crisp, nutritious option that pairs well with any main.

Ingredients

• Green beans – 1 lb
• Almonds – ¼ cup
• Butter – 2 tbsp
• Salt – ½ tsp

Instructions

1. Trim the ends off the green beans.
2. Bring a pot of water to boil. Add a steamer basket.
3. Place green beans in the steamer basket. Cover and steam for 5 minutes.
4. While beans steam, toast almonds in a dry skillet over medium heat for 3 minutes, stirring frequently.
5. Remove beans from steamer. Immediately toss with butter and salt.
6. Top with toasted almonds before serving.

Here’s how to ensure perfection: Steam beans just until bright green for crisp-tender texture. Toast almonds until fragrant to enhance their nutty flavor. Toss beans with butter while hot for even coating. Heirloom beans add color variation, while slivered almonds offer a finer crunch. Serve alongside grilled salmon or fold into a grain bowl for extra texture.

Turkey and Spinach Meatballs

Unleash a burst of flavor with these Turkey and Spinach Meatballs, perfect for a quick dinner or meal prep.

Ingredients

• Ground turkey – 1 lb
• Fresh spinach – 2 cups, chopped
• Breadcrumbs – ½ cup
• Egg – 1
• Garlic powder – 1 tsp
• Salt – ½ tsp
• Olive oil – 1 tbsp

Instructions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground turkey, chopped spinach, breadcrumbs, egg, garlic powder, and salt. Mix until just combined.
3. Shape the mixture into 1-inch meatballs. Place them on the prepared baking sheet.
4. Drizzle olive oil over the meatballs. Bake for 20 minutes, or until golden brown and cooked through.
5. Let rest for 5 minutes before serving. This helps the meatballs retain their juices.

Juicy and packed with nutrients, these meatballs offer a tender bite with a hint of garlic. Serve over zucchini noodles for a low-carb option.

Vegetable Stir-Fry with Tofu

Perfect for a quick, healthy meal, this vegetable stir-fry with tofu packs flavor and nutrients in every bite.

Ingredients

• Extra firm tofu – 14 oz
• Soy sauce – 2 tbsp
• Vegetable oil – 2 tbsp
• Broccoli florets – 2 cups
• Carrots – 1 cup, sliced
• Bell pepper – 1, sliced
• Garlic – 2 cloves, minced
• Ginger – 1 tsp, grated

Instructions

1. Press tofu for 15 minutes to remove excess water. Cut into 1-inch cubes.
2. Heat 1 tbsp oil in a large pan over medium-high heat. Add tofu. Cook for 5 minutes until golden. Flip once. Tip: Use a non-stick pan for easier flipping.
3. Remove tofu. Set aside.
4. Heat remaining oil. Add garlic and ginger. Cook for 30 seconds until fragrant.
5. Add broccoli, carrots, and bell pepper. Stir-fry for 5 minutes. Tip: Keep the heat high to ensure vegetables stay crisp.
6. Return tofu to pan. Add soy sauce. Stir-fry for 2 minutes. Tip: Add a splash of water if the pan gets too dry.
7. Serve hot.

Savory with a slight crunch, this stir-fry is a colorful dish. Try serving it over quinoa for an extra protein boost.

Whole Wheat Pasta with Fresh Tomato Sauce

Zesty and fresh, this dish brings summer to your table in minutes. Whole wheat pasta pairs perfectly with a light, vibrant tomato sauce.

Ingredients

• Whole wheat pasta – 8 oz
• Fresh tomatoes – 4 medium, diced
• Garlic – 2 cloves, minced
• Olive oil – 2 tbsp
• Salt – ½ tsp
• Basil – ¼ cup, chopped

Instructions

1. Bring a large pot of salted water to a boil over high heat.
2. Add the whole wheat pasta to the boiling water. Cook for 8-10 minutes until al dente. Tip: Stir occasionally to prevent sticking.
3. While the pasta cooks, heat olive oil in a large skillet over medium heat.
4. Add minced garlic to the skillet. Sauté for 1 minute until fragrant. Tip: Avoid browning the garlic to keep the flavor fresh.
5. Add diced tomatoes to the skillet. Cook for 5 minutes, stirring occasionally, until tomatoes soften.
6. Season the tomato sauce with salt. Stir in chopped basil. Tip: Adding basil at the end preserves its bright color and flavor.
7. Drain the pasta, reserving ½ cup of pasta water.
8. Toss the cooked pasta with the tomato sauce in the skillet. Add reserved pasta water as needed to loosen the sauce.

Perfectly al dente pasta coated in a chunky, garlicky tomato sauce. Serve with a sprinkle of fresh basil and a drizzle of olive oil for extra richness.

Grilled Shrimp Skewers with Mango Salsa

Let’s dive into making these vibrant Grilled Shrimp Skewers with Mango Salsa. Perfect for summer gatherings, they’re quick to prepare and bursting with flavor.

Ingredients

• Shrimp – 1 lb
• Olive oil – 2 tbsp
• Salt – ½ tsp
• Mango – 1, diced
• Red onion – ¼ cup, finely chopped
• Cilantro – 2 tbsp, chopped
• Lime juice – 1 tbsp

Instructions

1. Preheat grill to medium-high heat (400°F).
2. Thread shrimp onto skewers. Brush with olive oil and sprinkle with salt.
3. Grill shrimp for 2-3 minutes per side until pink and opaque. Tip: Don’t overcrowd the skewers for even cooking.
4. While shrimp grill, combine mango, red onion, cilantro, and lime juice in a bowl. Tip: Let the salsa sit for 5 minutes to meld flavors.
5. Remove shrimp from grill. Serve immediately with mango salsa. Tip: For extra zest, add a pinch of chili flakes to the salsa.

Enjoy the juicy shrimp paired with the sweet and tangy mango salsa. Serve over a bed of greens for a light meal or with rice for something more substantial.

Roasted Sweet Potato and Kale Salad

Sweet potatoes and kale come together in this hearty salad that’s both nutritious and satisfying. Simple ingredients shine with minimal effort.

Ingredients

• Sweet potatoes – 2 large, cubed
• Kale – 4 cups, chopped
• Olive oil – 2 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp
• Apple cider vinegar – 1 tbsp
• Maple syrup – 1 tbsp

Instructions

1. Preheat oven to 400°F.
2. Toss sweet potatoes with 1 tbsp olive oil, ¼ tsp salt, and ⅛ tsp black pepper. Spread on a baking sheet.
3. Roast for 25 minutes, flipping halfway, until edges are crisp.
4. Massage kale with remaining olive oil, salt, and black pepper until leaves darken and soften.
5. Whisk apple cider vinegar and maple syrup in a small bowl.
6. Combine roasted sweet potatoes and kale in a large bowl. Drizzle with dressing, toss to coat.

The salad offers a delightful mix of crispy and tender textures, with a sweet and tangy dressing. Serve warm for a comforting side or chill for a refreshing lunch option.

Homemade Vegetable Soup

Delight in the simplicity of this Homemade Vegetable Soup, perfect for any season. Packed with fresh flavors, it’s a comforting bowl that comes together effortlessly.

Ingredients

• Olive oil – 2 tbsp
• Onion – 1, diced
• Carrots – 2, sliced
• Celery – 2 stalks, chopped
• Garlic – 3 cloves, minced
• Tomatoes – 2 cups, diced
• Vegetable broth – 4 cups
• Salt – 1 tsp
• Black pepper – ½ tsp

Instructions

1. Heat olive oil in a large pot over medium heat for 1 minute.
2. Add onion, carrots, and celery. Cook for 5 minutes, stirring occasionally, until vegetables soften.
3. Stir in garlic and cook for 1 minute until fragrant. Tip: Avoid browning the garlic to prevent bitterness.
4. Add tomatoes, vegetable broth, salt, and black pepper. Bring to a boil.
5. Reduce heat to low. Simmer uncovered for 20 minutes, stirring occasionally. Tip: Simmering unlocks deeper flavors.
6. Check seasoning and adjust if necessary. Tip: A pinch of sugar can balance acidity if tomatoes are too tart.
7. Remove from heat. Let sit for 5 minutes before serving.

Warm and hearty, this soup boasts a velvety texture with a bright, savory taste. Serve with crusty bread or a dollop of pesto for an extra flavor boost.

Avocado and Chickpea Salad Wrap

Here’s a quick, nutritious wrap perfect for busy days. Packed with protein and healthy fats, it’s a satisfying meal in minutes.

Ingredients

• Avocado – 1, mashed
• Chickpeas – 1 cup, drained and rinsed
• Whole wheat tortillas – 2
• Lemon juice – 1 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. In a bowl, mash the avocado with lemon juice, salt, and black pepper until smooth.
2. Add chickpeas to the avocado mixture. Mash lightly, leaving some chickpeas whole for texture.
3. Heat tortillas in a dry skillet over medium heat for 30 seconds per side to soften.
4. Spread the avocado-chickpea mixture evenly over each tortilla.
5. Roll the tortillas tightly, tucking in the sides as you go to secure the filling.
6. Cut each wrap in half diagonally for easy serving.

The wrap is creamy with a slight crunch from the chickpeas. Serve with a side of hot sauce for an extra kick or pack it whole for a mess-free lunch on the go.

Baked Cod with Herbs and Olive Oil

Nothing beats the simplicity and elegance of baked cod, a dish that’s as nutritious as it is delicious. Perfect for a quick weeknight dinner or a fancy weekend meal, this recipe requires minimal ingredients but delivers maximum flavor.

Ingredients

• Cod fillets – 1 lb
• Olive oil – 2 tbsp
• Fresh thyme – 1 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp
• Lemon – 1, sliced

Instructions

1. Preheat oven to 400°F.
2. Pat cod fillets dry with paper towels to ensure even cooking.
3. Place cod on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the cod, coating evenly.
5. Sprinkle salt, black pepper, and fresh thyme over the cod.
6. Arrange lemon slices on top of the cod for added flavor.
7. Bake in preheated oven for 12-15 minutes, until the cod flakes easily with a fork.
8. Remove from oven and let rest for 2 minutes before serving.

Flaky and moist, the cod pairs beautifully with the aromatic thyme and zesty lemon. Serve it over a bed of quinoa or with roasted vegetables for a complete meal.

Lentil and Vegetable Stew

Zesty and wholesome, this lentil and vegetable stew is a hearty meal that’s both nutritious and easy to make.

Ingredients

• Lentils – 1 cup
• Carrots – 2, diced
• Celery – 2 stalks, diced
• Onion – 1, chopped
• Garlic – 2 cloves, minced
• Vegetable broth – 4 cups
• Olive oil – 2 tbsp
• Salt – 1 tsp
• Black pepper – ½ tsp

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for 5 minutes until softened.
3. Stir in garlic and cook for 1 minute until fragrant.
4. Add lentils, vegetable broth, salt, and black pepper. Bring to a boil.
5. Reduce heat to low. Cover and simmer for 25 minutes, stirring occasionally.
6. Check lentils for tenderness. If needed, cook for an additional 5 minutes.
7. Remove from heat. Let stand for 5 minutes before serving.

Rich in flavor, this stew has a thick texture with tender lentils and vegetables. Serve with a slice of crusty bread for a complete meal.

Spinach and Mushroom Omelette

Essential for a quick, nutritious start, this omelette combines simplicity with flavor. Perfect for busy mornings or a lazy weekend brunch.

Ingredients

– Eggs – 3
– Spinach – 1 cup
– Mushrooms – ½ cup, sliced
– Butter – 1 tbsp
– Salt – ¼ tsp
– Pepper – ⅛ tsp

Instructions

1. Crack eggs into a bowl, add salt and pepper, then whisk until fully blended.
2. Heat a non-stick skillet over medium heat, add butter, and let it melt without browning.
3. Add sliced mushrooms to the skillet, sauté for 2 minutes until they start to soften.
4. Toss in spinach, stir for 1 minute until just wilted, then remove veggies from the skillet.
5. Pour the whisked eggs into the skillet, tilting to spread evenly.
6. As edges set, lift them with a spatula to let uncooked egg flow underneath.
7. When eggs are mostly set but still slightly runny on top, scatter the cooked veggies over one half.
8. Fold the omelette in half with the spatula, cook for another 30 seconds, then slide onto a plate.
9. Tip: For a fluffier omelette, add a splash of water to the eggs before whisking.
10. Tip: Keep the heat medium to avoid browning the butter too quickly.
11. Tip: Let the omelette sit for a minute after folding to ensure it holds its shape.
Omelette emerges fluffy with a golden exterior, packed with earthy mushrooms and vibrant spinach. Serve with a side of toast or atop a salad for a heartier meal.

Brown Rice with Steamed Broccoli and Carrots

Here’s a simple, nutritious dish that’s perfect for a quick lunch or dinner. Healthy and hearty, it combines the nuttiness of brown rice with the freshness of steamed vegetables.

Ingredients

• Brown rice – 1 cup
• Broccoli – 2 cups
• Carrots – 1 cup, sliced
• Water – 2 cups
• Salt – ½ tsp

Instructions

1. Rinse 1 cup of brown rice under cold water until the water runs clear.
2. In a medium pot, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 45 minutes. Tip: Do not lift the lid during cooking to ensure even steam distribution.
4. While the rice cooks, prepare the vegetables. Cut the broccoli into florets and slice the carrots.
5. Steam the broccoli and carrots in a steamer basket over boiling water for 5 minutes, or until tender. Tip: For crunchier vegetables, reduce steaming time to 3 minutes.
6. Once the rice is cooked, fluff it with a fork and mix in the steamed vegetables.
7. Season with ½ tsp of salt and mix well. Tip: For added flavor, drizzle with olive oil or sprinkle with grated Parmesan before serving.

Light and satisfying, this dish offers a delightful contrast between the chewy rice and crisp-tender vegetables. Serve it as a standalone meal or alongside grilled chicken for extra protein.

Fresh Fruit Salad with Mint

Perfect for summer days, this Fresh Fruit Salad with Mint combines simplicity and freshness in every bite.

Ingredients

• Mixed fresh fruits (berries, melon, grapes) – 4 cups
• Fresh mint leaves – ¼ cup, chopped
• Honey – 2 tbsp
• Lime juice – 1 tbsp

Instructions

1. Wash all fruits under cold running water. Pat dry with a clean towel.
2. Cut larger fruits into bite-sized pieces. Keep berries whole if small.
3. In a large bowl, gently toss the fruits with chopped mint leaves.
4. Drizzle honey and lime juice over the fruit. Toss lightly to coat evenly. Tip: Adjust honey based on fruit sweetness.
5. Chill in the refrigerator for 30 minutes before serving. Tip: This enhances flavors.
6. Serve chilled. Tip: Garnish with extra mint leaves for a fresh look.

Fresh and vibrant, this salad offers a juicy crunch with a sweet-tangy flavor. Try serving it in a hollowed-out watermelon for a festive presentation.

Grilled Chicken with Cucumber Yogurt Sauce

Ready to whip up a quick, flavorful meal? Grilled chicken with cucumber yogurt sauce is a no-fuss dish that delivers on taste and texture.

Ingredients

• Chicken breasts – 2
• Olive oil – 2 tbsp
• Salt – 1 tsp
• Black pepper – ½ tsp
• Cucumber – 1, grated
• Plain yogurt – 1 cup
• Garlic – 1 clove, minced
• Lemon juice – 1 tbsp

Instructions

1. Preheat grill to medium-high heat, 375°F.
2. Rub chicken breasts with olive oil, salt, and black pepper.
3. Grill chicken for 6-7 minutes per side, until internal temperature reaches 165°F.
4. While chicken cooks, mix grated cucumber, yogurt, minced garlic, and lemon juice in a bowl.
5. Let chicken rest for 5 minutes before slicing.
6. Serve sliced chicken with cucumber yogurt sauce on top.

Enjoy the juicy chicken paired with the cool, creamy sauce. Perfect for a light summer dinner or as a protein-packed lunch.

Zucchini Noodles with Pesto

Always looking for a quick, healthy meal? Zucchini noodles with pesto are your answer.

Ingredients

• Zucchini – 2 large
• Basil leaves – 2 cups
• Pine nuts – ¼ cup
• Garlic – 2 cloves
• Parmesan cheese – ½ cup, grated
• Olive oil – ½ cup
• Salt – ½ tsp

Instructions

1. Wash zucchini. Spiralize into noodles. Set aside.
2. Toast pine nuts in a dry pan over medium heat for 3 minutes, until golden. Cool.
3. Blend basil, pine nuts, garlic, Parmesan, and salt in a food processor until coarse.
4. With the processor running, slowly drizzle in olive oil until pesto is smooth.
5. Toss zucchini noodles with pesto in a large bowl until evenly coated.
6. Let sit for 5 minutes to soften noodles slightly.

Here’s a dish that’s fresh and vibrant. The zucchini noodles offer a crisp bite, while the pesto brings a rich, herby flavor. Serve it chilled for a refreshing summer meal.

Conclusion

Concluding our roundup, these 18 delicious, easy low-sodium recipes are a treasure trove for heart patients and anyone seeking healthier meal options. Each dish promises flavor without compromising health. We invite you to dive into these recipes, find your favorites, and share your experiences in the comments below. Don’t forget to spread the love by pinning this article on Pinterest for others to discover. Happy cooking!

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