Denver YMCA Nutrition Team Recipes

Cinco de Mayo Recipes

Resources & Recipes

Smoothie Recipes

We partnered with All of Us Research Program to create a seasonal cookbook!

Download Cookbook!  ¡Descarga el libro de cocina!

Healthy Heart Nutrition Tips

Choose heart-healthy fats

Unsaturated fats & omega-3 fats support heart health. Try choosing these types of fats more often than saturated fats

Heart-Healthy Fats

  • olive oil
  • avocado
  • nuts & nut butter (without added sugars or oils)
  • seeds, like chia, flax,
  • hemp, & pumpkin
  • fatty fish, like
  • salmon, mackerel,
  • tuna, herring, trout & sardines

Saturated Fats

  • fatty animal
  • protein, like higher-fat beef cuts, lamb,
  • poultry with skin
  • butter
  • full-fat dairy
  • deep-fried foods
  • palm oil
  • lard

*try to avoid trans fats

Keep an eye on sodium

Sodium (or salt) can impact your blood pressure. Try to keep your sodium intake <2.300 mg/day for a healthy heart.

Sodium can be sneaky! Read nutrition facts

labels for sodium content in foods & choose

low-sodium versions when available. Some

foods to keep an eye on:

  • canned foods, like soup & beans
  • sauces, dressings & other condiments
  • bread products & cereals
  • snack foods
  • prepared & frozen meals

Eat more potassium to balance sodium

  • fruits and veggies


Eat lots of fiber

Fiber helps support heart health, but most of us don't eat enough of it.

Average goal for adult men: 30g/day

Average goal for adult women: 25g/day


Here are some fiber-rich foods to enjoy:

  • fruits & vegetables
  • nuts & seeds
  • beans
  • lentils
  • whole grains, like oats, brown rice, quinoa,
  • farro, bulgur wheat, buckwheat & millet
  • try choosing whole-grain options for bread
  • products, cereals & pastas

Mealtime Tips

Flavor your food without adding excessive salt using ingredients like:

  • fresh & dried herbs & spices, citrus juice & zest
  • Choose heart-healthy cooking methods: roast/bake, grill, boil, steam, poach, stir-fry
  • Choose heart-healthy fats when cooking: olive, avocado, safflower, canola oils
  • Rinse canned foods, like beans & vegetables, before using
  • Try to balance meals with lean protein + fiber-rich carbohydrate + healthy fat
  • Try keeping the salt shaker off the table
  • Choose water over sugary drinks

Healthy Heart Nutrition Tips