I am
Show me:
Show me:
You’ll love our heart-healthy winter recipes
heartfoundation.org.au|Helpline 13 11 12

You’ll love our heart-healthy winter recipes

Key takeaways

We all have an opinion about winter: some of us love it, especially when it comes to enjoying cosy open fires, warm socks and hot chocolate. Many of us dread it: the chill winds, the soaking rain and the loss of sunshine.
3 min read

Whatever your view, it’s important to eat well through every season. Many of us believe we do. However, you might be surprised to learn that most adults’ eating patterns do not meet the Australian Dietary Guidelines.

In fact, a poor diet is one of the leading risk factors for developing heart disease.

There’s no quick fix diet to set you on a path to better heart health. Instead, the Heart Foundation recommends that you regularly eat healthy foods over time. By that, we mean what you eat over days, weeks and months.

How to eat well for your heart

Eating well for your heart means following an eating pattern that is:

  • naturally low in saturated and trans fats, salt and added sugar
  • rich in wholegrains, fibre, antioxidants and unsaturated fats

The best foods to eat and drink for better heart health include:

  • fruits, vegetables and wholegrains
  • healthy proteins, including fish and seafood, lean meat and poultry, legumes, nuts and seeds
  • reduced fat dairy, such as unflavoured milk, yoghurt and cheese
  • healthy fat choices, including nuts, seeds, avocados, olives and their oils for cooking
  • herbs and spices to flavour foods, instead of adding salt
  • water to quench your thirst

Discover some tasty winter treats

Need some inspiration? Here are some of our favourite heart-healthy recipes for winter:

Baked eggs with grainy toast

Baked eggs with grainy toast

This is a dish you can eat anytime, whether you’re hungry for breakfast, lunch or dinner. The combination of tomatoes, kidney beans, capsicum, coriander and cumin make for some amazing flavours.

Get this recipe

Grandma’s slow-cooked beef stew

On a cold night, there’s nothing as comforting as grandma’s cooking! Pull out the recipe for this classic: it’s a heart-healthy dish that will make your taste buds do the time warp. 

Get this recipe

Oat based fruit crumble

One traditional way to beat back the winter blues is enjoying a yummy crumble. Our version highlights that a delicious dessert can also be good for your heart.

Get this recipe

In winter, the struggle is real.

When it’s cold and raining outside, it’s natural to crave warm comfort foods. Sometimes, this means we eat foods that aren’t too healthy.

To help you care for your heart, and still enjoy some cold weather treats, read the Heart Foundation’s Winter Warmers recipe guide: the booklet contains more delicious, hearty recipes perfect for cold, dreary winter days. Download your free copy now

You might also be interested in

Five foods to help lower blood pressure

Five foods to help lower blood pressure

Five foods to help lower blood pressure

One the easiest steps you can take to prevent high blood pressure is choosing healthy foods....

Healthy Bowl Recipes

Healthy Bowl Recipes

Healthy Bowl Recipes

Find more heart healthy bowl recipes in our Bowl Foods recipe booklet...

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

Getting the right balance of fats in your diet can improve your heart health....

Lemon and garlic roast chicken

Lemon and garlic roast chicken

Lemon and garlic roast chicken

25 - 30 minutes
Serves 4

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Search all of our heart healthy recipes ...

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Five ways to lower cholesterol

Five ways to lower cholesterol

Five ways to lower cholesterol

Lower your cholesterol, whether you're eating breakfast, lunch, dinner, dessert or even a snack....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Dairy and your heart health

Dairy and your heart health

Dairy and your heart health

Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....

Lentil and vegetable curry

Lentil and vegetable curry

Lentil and vegetable curry

35 minutes
Serves 4

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

How can I set and achieve goals to improve my heart health?

How can I set and achieve goals to improve my heart health?

How can I set and achieve goals to improve my heart health?

Question of the month blog...

Nutrition action plan

Nutrition action plan

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

Potato bake

Potato bake

Potato bake

1 hour 15 minutes
Serves 8 as side dish

New diet recommendations matter to your heart

New diet recommendations matter to your heart

New diet recommendations matter to your heart

Heart-healthy eating is not about one specific food or nutrient; it’s about regularly eating a variety of healthy foods over time....

Sodium and salt converter

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa. ...

Reading food labels

Reading food labels

Reading food labels

Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option....

Roast pumpkin, carrot and chickpea salad

Roast pumpkin, carrot and chickpea salad

Roast pumpkin, carrot and chickpea salad

30 - 35 minutes
Serves 4-6 as side dish

Should you be cooking with coconut oil?

Should you be cooking with coconut oil?

Should you be cooking with coconut oil?

25 June 2018...

Fruit, vegetables and heart health

Fruit, vegetables and heart health

Fruit, vegetables and heart health

How to boost your fruit and vegetable intake to help protect your heart. ...

Salmon pie with mash topping

Salmon pie with mash topping

Salmon pie with mash topping

50 minutes
Serves 4

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

What is a healthy body weight?

What is a healthy body weight?

What is a healthy body weight?

Find out what a healthy body weight is and the steps you can take to achieve it. ...

Sticky baked salmon served with brown fried rice

Sticky baked salmon served with brown fried rice

Sticky baked salmon served with brown fried rice

15 minutes
Serves 4

Sorting fat from fiction

Sorting fat from fiction

Sorting fat from fiction

It seems when healthy eating is the subject, everyone wants to talk about fat. It can be a confusing and polarising topic....

Healthy eating to protect your heart

Healthy eating to protect your heart

Healthy eating to protect your heart

What does a heart-friendly diet look like?...

Sweet potato and spinach frittata

Sweet potato and spinach frittata

Sweet potato and spinach frittata

17 minutes
Serves 4

Spring back to heart-healthy eating with these delicious tips

Spring back to heart-healthy eating with these delicious tips

Spring back to heart-healthy eating with these delicious tips

With spring sprung, now is the time to get back to heart-healthy eating. ...

9 food and heart health myths, busted

9 food and heart health myths, busted

9 food and heart health myths, busted

Let’s dive into nine common food and health myths and the facts behind them....

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

The game is “hide and seek”. You play it without even realising. The shock is that when you play this game, you could be placing your heart health at risk....

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are ther drinks that can be enjoyed in moderation. ...

How to make healthier meals at home

How to make healthier meals at home

How to make healthier meals at home

Cooking at home is often healthier than eating out....

Protein and heart health

Protein and heart health

Protein and heart health

What are the best sources of protein when it come to your heart health...

Is salt bad for your heart?

Is salt bad for your heart?

Is salt bad for your heart?

Most Australians are eating more than the recommended amounts and this can cause health problems....

What waist measurements mean for your heart

What waist measurements mean for your heart

What waist measurements mean for your heart

How your waist measurement contributes to your heart health...

Wholegrains and heart health

Wholegrains and heart health

Wholegrains and heart health

All you need to know about wholegrains to put you on the right track...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Heart Age Calculator

Heart Age Calculator

Heart Age Calculator

Try our Heart Age Calculator to understand what contributes to your risk of heart disease....

Research funding programs

Research funding programs

Research funding programs

Our research funding supports outstanding researchers who share our vision of an Australia free from heart disease. ...

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

WEBINAR | Heart failure diagnosis and care

WEBINAR | Heart failure diagnosis and care

Improving diagnosis and care for heart failure patients....

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

One of the most powerful ways to help support a future without heart disease is to include a gift to the Heart Foundation in your Will...

The Heart Foundation Community

The Heart Foundation Community

The Heart Foundation Community

We need your opinion, experience and skills to help us improve the heart health of all Australians. ...

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Heart Health Network

Heart Health Network

Heart Health Network

Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month....

How to volunteer with us

How to volunteer with us

How to volunteer with us

Join our volunteers and make a difference to the heart health of Australians....

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

We want to make it easier for South Australians to lead heart-healthy lives....

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Research to develop better evidence for the vascular and metabolic health benefits of vegetables and their bioactive constituents....

Acute rheumatic fever and rheumatic heart disease

Acute rheumatic fever and rheumatic heart disease

The Australian Guideline for Prevention, Diagnosis and Management of Acute Rheumatic Fever and Rheumatic Heart Disease (2nd Edition)​....

Key Statistics: Heart Failure

Key Statistics: Heart Failure

Statistics and information on heart failure in Australia ...

Encouraging cardiovascular research excellence in South Australia

Encouraging cardiovascular research excellence in South Australia

Encouraging cardiovascular research excellence in South Australia

Absolute CVD risk calculator

Absolute CVD risk calculator

The Absolute CVD risk calculator estimates the likelihood of having a heart attack or stroke in the next five years....

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

A family history of heart disease could mean you are at greater risk....

WEBINAR | Heart Health Checks: the critical role of the practice nurse

WEBINAR | Heart Health Checks: the critical role of the practice nurse

WEBINAR | Heart Health Checks: the critical role of the practice nurse

This webinar discusses the role of practice nurses in conducting heart health checks...

Find a cardiac rehabilitation service near you

Find a cardiac rehabilitation service near you

This cardiac services directory presents information on cardiac rehab programs offered across Australia....

Maryanne was shocked to find she had a hidden heart problem

Maryanne was shocked to find she had a hidden heart problem

Maryanne was shocked to find she had a hidden heart problem

At first, it didn’t cross my mind it could be something serious. ...

Create your fundraiser at Do it for Heart

Create your fundraiser at Do it for Heart

Create your fundraiser at Do it for Heart

Become a Heart Foundation fundraiser, do it for heart and make a real difference to your community....

The NSW Cardiac Rehabilitation Working Group

The NSW Cardiac Rehabilitation Working Group