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A heart-healthy meal plan for seniors

Written by Sarah Leoniuk, Digital Marketing Coordinator with integratedliving

Nutrition plays an important role in keeping our hearts healthy at any age, with extra significance through our senior years.

We asked a number of our dietitians for their top five heart-healthy meals, and some recipes. Here are their recommendations. Why not try a new one every month or make a healthy eating meal plan out of them? 

Top five heart-healthy meals  

Dietitian Meg:

  • Overnight oats, recipe below – or you can try the Easy Breakfast Oats
  • Lentil and bean bolognaise with salad 
  • Tofu stir-fry 
  • Salmon and roast vegetables 
  • Tuna Mediterranean pasta salad.

Dietitian Emily:

  • Salad with tinned beans and tuna and a drizzle of extra virgin olive oil. 
  • Pan-fried salmon with baked veggies (or you could try our Oven Baked Salmon and Vegetables)
  • Chicken and cashew stir fry with veggies and steamed rice. 
  • Porridge made with rolled oats, served with crushed walnuts and berries. 
  • An easy option: two slices of wholemeal or multi-grain toast, cholesterol-lowering spread such as Flora Pro-Activ, and a tin of baked beans, preferably salt-reduced. 

Dietitian Lauren:

  • Grilled salmon with mixed vegetables, such as broccoli, carrot and zucchini, and steamed potato. 
  • Grilled chicken breast with mixed salad including avocado, mixed nuts and lentils.  
  • Lean beef strips stir fried with mixed vegetables and brown rice. Make a sauce with soy, garlic, ginger and sesame oil.  
  • Porridge made from rolled oats and low-fat milk with chia seeds, walnut and sliced banana.  
  • Multi-grain salad rolls with avocado, diced chicken and hummus. 


Recipes for Heart Health 

Dietitian Meg’s recipe:
Overnight Oats  


  • 1/3 cup oats – use Carmen’s cholesterol lowering oats.  
  • 2 teaspoons chia seeds  
  • 1 teaspoon LSA (linseed, sunflower, almond meal)  
  • 2/3 cup Heart Smart Milk  
  • 1/2 teaspoon cinnamon  
  • 1 teaspoon organic peanut butter  
  • 1 cup berries (can be frozen) 


  1. Place oats, chia seeds, LSA, milk and cinnamon in a bowl. 
  2. Mix and cover, then place in the fridge overnight. 
  3. In the morning, add peanut butter and berries. 
  4. Enjoy! 

Dietitian Emily’s recipe:
Easy heart-healthy pasta salad 


  • 1 cup wholemeal pasta, cooked
  • 1/2 tomato, chopped 
  • 1/4 avocado 
  • 1 cup leafy greens, such as baby spinach 
  • Small tin, approximately 95g, salmon or tuna 
  • 1 tablespoon extra virgin olive oil 
  • Squeeze of lemon juice – optional 


  1. Combine cooked wholemeal pasta, tomato, avocado, leafy greens and salmon or tuna in a bowl.  
  2. Drizzle with extra virgin olive oil.  
  3. Optional – add a squeeze of lemon juice for extra flavour. 

Dietitian Lauren’s recipe:
Oven Baked Salmon and Vegetables Recipe


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