• Living Strong Healthy Recipe Collection

Centers for Disease Control and Prevention (CDC), National Heart, Lung, and Blood Institute (NHLBI), United States Department of Agriculture (USDA), and Mayo Foundation for Medical Education and Research (MFMER) Publications and Resources

Good food is one of life’s great joys and good meals are often a shared pleasure between friends and family. In light of the current challenges, we are providing some heart and life healthy recipes that you can try at home and share with your friends and family now via a text with pictures or later when we can join our friends and family again over a special heart and life healthy meal!


Recipe Resources for You


1.“Heart Healthy Home Cooking African American Style Cook Book” Prepare your favorite African American dishes in ways that protect you and your family from heart disease and stroke. This cookbook provides recipes for 26 tested and tasty favorite African American dishes. Recipes give nutrient analyses that include carbohydrates and protein. Also covers heart healthy food substitutions and food safety.  Go to A.A. Style Cook Book here.

2. “Keep the Beat Recipes: Deliciously Healthy Dinners” A brand new version of the popular Keep the Beat classic cookbook has a new look-with 75 new deliciously healthy recipes, beautiful full-color design throughout, and original food photographs. The focus is on heart healthy dinner entrees and side dishes, influenced by Asian, Latino, Mediterranean, and American cuisines. With dishes such as Thai-Style Chicken Curry, Greek-Style Flank Steak With Tangy Yogurt Sauce, Edamame Stew, and Cinnamon-Glazed Baby Carrots, the new cookbook is sure to please a variety of people. Go to Healthy Dinners here.

3. “Delicious Heart Healthy Latino Recipes/Platillos latinos ¡sabrosos y saludables” This bilingual (English and Spanish) collection provides recipes for 26 popular, easy to prepare, taste-tested Latino dishes created in a heart-healthy style (lower in fat and sodium than traditional versions). Includes heart healthy food substitutions, food safety, a glossary of international terms for Latino cuisine, and nutrient analyses. Go to Latino Recipes here.


4. “Keep the Beat Recipes: Deliciously Healthy Family Meals” This Keep the Beat cookbook contains 40 recipes developed just for the NHLBI, with full-color design throughout and original food photographs. The focus is on family-friendly meals and snacks and getting children involved in meal preparation with their caregivers. Dishes such as Baked Eggrolls, Mexican Lasagna, Oatmeal Pecan Waffles, and Wow-y Maui Pasta Salad are sure to please most family members. The cookbook also includes information on cooking, nutrition, and feeding children (including picky eaters). Go to Family Meals here.

5. “Keep the Beat: Heart Healthy Recipes” The recipes in this collection grew out of research and education projects supported by the National Heart, Lung, and Blood Institute. The studies and projects dealt with ways to help Americans keep their hearts strong by reducing their intake of calories, fat, especially saturated fat, cholesterol, and sodium. They include the Dietary Approaches to Stop Hypertension —or “DASH”—clinical study and the popular Stay Young at Heart nutrition education program. Now, you can use the results of these efforts to improve your heart health. Go to Keep the Beat here.

6. “When Delicious Meets Nutritious: Recipes for Heart Health” Updated! Here’s some terrific news: What’s good for your heart is great for your taste buds. The recipes in this fact sheet show you don’t have to lose flavor to gain health. Heart-healthy cooking simply means making dishes that are low in saturated fat, total fat, cholesterol, and sodium. Try mouthwatering dishes such as Mediterranean Kabobs and Edamame Stew. Go to Recipes for Heart Health here.



7. “Asian Recipe Cookbook” This cookbook features popular Asian style recipes, with 25% less sodium. Eating too much sodium increases the risk of high blood pressure, heart attack and stroke. This cookbook is available in English, Chinese, Vietnamese, and Hmong. Go to USDA Asian cookbook.  https://snaped.fns.usda.gov/library/materials/asian-recipe-cookbook

8. “Tasty Recipes For People with Diabetes and Their Families” I Have Diabetes. What Do I Need to Know About Healthy Eating? You can take good care of yourself and your diabetes by learning about healthy eating—what foods to eat, how much to eat, and when to eat. Healthy eating can help keep your diabetes under control and lower your risk for heart disease, stroke, and other health problems caused by diabetes. Making wise food choices will help you feel good every day and lose weight if needed. Go to Tasty Recipes here.

9. “Healthy Lifestyle Nutrition and Health Eating: Mediterranean Diet Recipes” by the Mayo Clinic staff. People who follow the Mediterranean diet have a longer life expectancy and lower rates of chronic diseases than do other adults. The Dietary Guidelines for Americans suggest the Mediterranean diet as an example of a healthy-eating plan. The Mediterranean diet emphasizes plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. It replaces butter with healthy fats, such as olive oil and canola oil, and uses herbs and spices instead of salt to flavor foods. Red meat is limited to no more than a few times a month, while fish should be on the menu twice a week. Go to Mayo Clinic Mediterranean recipes.



10. “Your Guide to Lowering Your Blood Pressure with DASH” Get with the plan that is clinically proven to significantly reduce blood pressure! This updated booklet contains a week’s worth of sample menus and recipes. The Dietary Approaches to Stop Hypertension(DASH) eating plan features plenty of fruits, vegetables, whole grains, and other foods that are heart healthy and low in salt/sodium. Also contains additional information on weight loss and physical activity. For those interested in a condensed version on this topic, see “In Brief: Your Guide to Lowering Your Blood Pressure with DASH”.  Go to DASH https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf

11. USDA “Get Fresh Recipes”  Get Fresh! is an initiative of the Chickasaw Nation. The Get Fresh team is passionate about promoting healthy eating habits and cooking techniques to people of all ages. With backgrounds ranging from dietetics and nutrition to exercise and more, the team is on a mission to help individuals and families lead healthy, active lifestyles.  Go to Get Fresh Recipes website here. 

12. USDA Chose My Plate: “My Plate Kitchen” Nutritious recipes and menu planning serve as the building blocks for healthy meals and overall diet. Healthy meal patterns that meet the Dietary Guidelines for Americans are achieved by considering total food intake of a variety of healthy foods over a period of time. While individual recipes may not meet all of the recommendations of the Dietary Guidelines for Americans, collectively they can contribute toward meeting the recommendations and improving lifelong eating habits. Go to My Plate website here. 

Living Strong Healthy Recipe Collection: Newest Additions


13. “Meeting Your My Plate Goals on a Budget” Throughout this guide you’ll find many ideas for making healthy, affordable choices using MyPlate as a guide. You’ll also get recipes and cooking tips to make those healthy foods taste great for your family. Download the full cookbook: https://www.eatgathergo.org/wp-content/uploads/2016/10/MeetingYourMyPlateGoalsOnABudget.pdf

14. “Healthy Eating on a Budget Cookbook”   This custom cookbook was created using recipes from the SNAP-Ed Connection Recipe Finder Database. Recipes included in the database have been reviewed by nutrition professionals at the SNAP-Ed Connection using specific cost and nutrition criteria. Recipes are consistent with the current Dietary Guidelines for Americans and MyPlate. Download the full cookbook: https://www.eatgathergo.org/wp-ontent/uploads/2016/10/HealthyEatingonaBudgetCookbook.pdf

15. Healthy, Tasty, Affordable Latin Cooking Choosing the right foods for you and your family might seem challenging at times. But when you’re equipped with healthy, affordable products, quick, delicious recipes and an easy plan that fits into your life, making healthy choices is easier than ever! Download the full cookbook:https://www.eatgathergo.org/wp-content/uploads/2016/10/HealthyTastyAffordableLatinCooking.pdf


16. White House Recipes & Michelle Obama  The USDA sponsored cookbook from Michelle Obama’s campaign, “Let’s Move” – America’s move to raise a healthier generation of kids. Download the full cookbook: https://www.eatgathergo.org/wp-content/uploads/2016/10/WhiteHouseRecipes.pdf

17. Heart-Healthy Home Cooking African American Style: This recipe book brings together many African American favorite recipes, prepared in a heart-healthy way, lower in saturated fat, sugar, and sodium! It shows how to prepare dishes in ways that help protect you and your friends and family from heart disease and stroke. Download the full cookbook: https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/heart-healthy-home-cooking-african-american-style