Having A Healthier Heart Can Taste Great

Updated: Dec 13, 2019

A heart-healthy diet that is low in fat and salt can be boring. To spice up meals and appetite, I add taste-rich ingredients such as garlic, onions, vinegar, citrus zest/citrus juice, cilantro, ginger and thyme. The pungent factors of these taste-rich ingredients are what actually provide the healthy benefits.


I typically avoid prepared seasonings because they often include salt. It is easy to make your own seasoning blends, that way you control the salt and can add your own favorite flavors. I have included some of my favorite seasoning blends. Mix spices thoroughly and store in an airtight container for up to 6 months.




Mexican style seasoning blend

  • ¼ cup chili powder

  • ¼ cup cumin

  • 1 TBSP garlic powder

  • 2 TBSP onion powder

  • 1 tsp oregano

  • 1 tsp mild paprika

  • 1 TBSP salt(optional)

  • 1 tsp black pepper

Italian style seasoning blend

  • 1/4 cup dried basil

  • 1/4 cup dried oregano

  • 2 TBSP onion powder

  • 2 TBSP garlic powder

  • 2 tsp dried thyme

  • 1 tsp black pepper

Blackened seasoning blend

  • 1 TBSP garlic powder

  • 1 TBSP onion powder

  • 1 tsp dried thyme leaves

  • 1/4 tsp cayenne pepper

  • 1 tsp dried basil

  • 1 tsp cumin

  • 1 TBSP smoked paprika

  • 1 tsp celery salt

  • 1/2 tsp dried oregano

Ranch seasoning blend

  • 2 tsp garlic powder

  • 2 tsp onion powder

  • 2 tsp dried onion flakes

  • 1/2 TBSP dried parsley

  • 1 tsp dried dill weed

  • 1 tsp ground black pepper

  • 1 tsp salt

I also take into consideration that taste buds decrease with age, so I am not afraid to add extra until I receive complaints. If food doesn't taste good, than it is not an enjoyable experience.


For sweetness and texture, a fresh fruit, low-fat smoothie can be a big hit. This wonderful watermelon smoothie is especially good for your heart health.






Heart Healthy Watermelon Smoothie

Author: Interiors for Seniors - Eve

Serves: 2

2 c chopped seedless watermelon

¼ c fat-free milk

2 c ice.

Combine the watermelon and milk, and blend until smooth. Add the ice, and blend to your desired consistency. Watermelons contain high traces of vitamin C, pantothenic acid, and copper, which help regulate good hearth health.

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