Week 1
7 days. 7 dinners. Let's get cooking.
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Your week at a glance
Chilli Basil Chicken Stir fry
Ditch the takeaway and whip up this zingy chicken stir-fry. A healthy, quick and easy to master dish.
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Recipe highlights
- Unsalted roasted cashews provide a rich source of healthy fats.
- Brown rice vermicelli gives a variation to your wholegrain intake. The type of fibre found in wholegrains can help reduce bad cholesterol.
- Chicken can be replaced with an alternative heart healthy protein. For a vegetarian option replace chicken with firm tofu.
Hearty Vegetable and Lentil Soup with Parmesan Toasts
This filling and nutricious soup is perfect for lunch the next day.
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Recipe highlights
- Lentil soup mix offers a variety of legumes which are one of the most beneficial sources of protein for heart health.
- Legumes contain soluble fibre, healthy fats and a low glycaemic index (GI) – keeping you fuller for longer.
- This recipe gives each person 4 ½ of their 5 recommended daily serves of vegetables.
One Pan Pumpkin Chicken Gnocchi
This mouthwatering meal is ready in less than 30 minutes.
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Recipe highlights
- Light and creamy evaporated milk provides a delicious creamy texture and is a healthy alternative to cream.
- Boost your vegetable intake by throwing in your favourite frozen vegetable mix or spinach leaves.
- We’ve used packet pumpkin gnocchi to help speed up food prep. Check labels and choose a brand with the lowest sodium value per 100g.
- This recipe requires some pantry basics like olive oil, ground pepper and basil.
Fish Sanganaki (Greek Style Fish)
This mouthwatering meal is ready in less than 30 minutes.
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Recipe highlights
- This recipe uses elements of a sofrito (a basic tomato sauce made with tomato, olive oil and garlic) as a flavour base. It has been linked to heart health benefits.
- If you don’t have feta, try adding grated parmesan.
- If you have higher kilojoule requirements than the average Australian you can serve this with extra wholegrain bread or add roasted vegetables to bulk up the side salad.
- If you’ve reached the end of the day and haven’t enjoyed your serve of nuts, you can top with a sprinkle of pine nuts or slivered almonds.
Massaman Sweet Potato Curry
Try our easy to follow vegetarian Massaman curry recipe
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Recipe highlights
- Microwavable brown rice is a quick and easy way to add wholegrains to a dish when you’re short on time.
- Sweet potato has a low glycaemic index (GI) and will help slow down your digestion rate.
- We’ve swapped out the traditional coconut cream, which is high in saturated fat, for light and creamy evaporated milk.
Mexican Bean and Beef Pies
A traditional beef pie with a delicious Mexican twist. Enjoy these pies for lunch or dinner!
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Recipe highlights
- Filo pastry replaces traditional puff pastry which is high in saturated fat.
- We’ve also swapped melted butter with olive oil spray to make sure you can still achieve that crisp topping.
- Red kidney beans are a versatile legume which add protein and boost the amount of vegetables in the dish bringing the total to 4 ½ serves per person.
- For some added fresh flavours and a boost of heart healthy fats, we’ve used an easy delicious topping of avocado, tomato, coriander and lime juice.
Sweet Potato and Spinach Frittata
A vegetable frittata is close to the perfect meal! It's loaded with veggies, protein and healthy fats.
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Recipe highlights
- Eggs are an easy and nutritious ingredient to help you meet your suggested daily protein intake.
- The recipe will work well with any vegetable selection and can be flavoured with an alternative herb rather than mint.
- Broad beans add fibre and help to balance the meal.
- This recipe can be made ahead or frozen.
Help make heart disease history!
Help make heart disease history!
Help make heart disease history!
48 Australians die from heart disease every day. You can help save lives....
MyMarathon
MyMarathon
MyMarathon
The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....
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. ...
Heart Foundation recipes
Heart Foundation recipes
Heart Foundation recipes
Check out our recipe categories to find your next heart healthy meal....
Stay informed about COVID-19
Stay informed about COVID-19
Stay informed about COVID-19
If you have heart disease, you are more vulnerable to severe complications....
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....
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. ...
Heart stories
Heart stories
Heart stories
Stories of hope from Australian men and women fighting heart disease....
Gerry had heart attack warning signs on his dream holiday.
Gerry had heart attack warning signs on his dream holiday.
Gerry had heart attack warning signs on his dream holiday.
I’d always thought of myself as fairly fit; I swam a lot, and did ‘soft running’, a combination of running and walking. ...
COVID-19 info & FAQs
COVID-19 info & FAQs
COVID-19 info & FAQs
Information and FAQs about COVID-19 and heart disease....
Women and heart disease
Women and heart disease
Women and heart disease
Every day, 22 women lose their lives to this condition....
Heart Age Calculator
Heart Age Calculator
Heart Age Calculator
Try our Heart Age Calculator to understand what contributes to your risk of heart disease....
Time to book a Heart Health Check?
Time to book a Heart Health Check?
Time to book a Heart Health Check?
If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...
Get started with more physical activity
Get started with more physical activity
Get started with more physical activity
Finding time for physical activity is one of the best things you can do for your heart...
Heart Foundation Walking
Heart Foundation Walking
Heart Foundation Walking
Learn more about Heart Foundation Walking and find your local walking group....
Sodium and salt converter
Sodium and salt converter
Convert the sodium listed on food products into grams of salt or vice versa. ...
Jump Rope for Heart
Jump Rope for Heart
Jump Rope for Heart
Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...
What is atrial fibrillation?
What is atrial fibrillation?
What is atrial fibrillation?
Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....
What is heart failure?
What is heart failure?
What is heart failure?
Heart failure is a condition where your heart isn’t pumping as well as it should be....
Medical tests for heart disease
Medical tests for heart disease
Medical tests for heart disease
Learn about the common tests your doctor may want you to have to diagnose your heart condition....
Risk factors for women
Risk factors for women
Risk factors for women
In Australia, 90% of women have one risk factor for heart disease, and 50% have two or more. ...
What is heart disease?
What is heart disease?
What is heart disease?
Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...
What is heart valve disease?
What is heart valve disease?
What is heart valve disease?
Heart valve disease means that your heart valve or valves don't open or close properly....
What is coronary heart disease?
What is coronary heart disease?
What is coronary heart disease?
Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....
After being treated for atrial fibrillation, Boyd is now back on track
After being treated for atrial fibrillation, Boyd is now back on track
After being treated for atrial fibrillation, Boyd is now back on track
Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...
Heart conditions in women
Heart conditions in women
Heart conditions in women
Like men, women can be diagnosed with a range of heart conditions....
What is a cardiac arrest?
What is a cardiac arrest?
What is a cardiac arrest?
With immediate help a cardiac arrest can be survived. Learn how to save a life....
What is angina?
What is angina?
What is angina?
Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....
What is an arrhythmia?
What is an arrhythmia?
What is an arrhythmia?
Arrhythmia is a fault in the heart’s electrical system, which affects your heart’s pumping rhythm....
What is a heart attack?
What is a heart attack?
What is a heart attack?
The most common cause of a heart attack is coronary heart disease....