Easy, Heart-Healthy Meals – A Cardiologist’s (and Mom’s) Favorite Go-To’s

Nidhi Mehta, MD, shares two quick, health-conscious recipes during Heart Month

By Priscilla Turbitt

WFMZ’s Eve Russo and LVHN’s Nidhi Mehta, MD, in the TV station’s kitchen to share heart-friendly meals.

As Assistant Director of the Women’s Heart Program at Lehigh Valley Heart and Vascular Institute, Nidhi Mehta, MD, is passionate about helping people live heart-healthy lives.

But as a busy cardiologist and mom, she also knows that eating well needs to be simple and practical. That’s why she’s a big fan of easy, nutritious meals that don’t require hours in the kitchen.

“Eating healthy starts with good habits at the grocery store.”

Recently, Dr. Mehta joined WFMZ’s Eve Russo to share two of her favorite heart-healthy recipes: a Greek yogurt parfait and a salmon salad with lemon vinaigrette.

Fuel your day with a parfait

“Eating a healthy breakfast is a great way to start your day,” says Dr. Mehta. A Greek yogurt parfait is one of her go-to options because it’s quick, delicious, and packed with protein, fiber and antioxidants. It also doubles as a satisfying snack when hunger strikes.

A heart-healthy dinner in minutes

For busy weeknights, Dr. Mehta’s salmon salad with lemon vinaigrette is a nutritious and flavorful choice. Salmon provides heart-boosting omega-3s, leafy greens are rich in fiber and vitamins, and walnuts and avocado add healthy fats that support cardiovascular health.

“Eating healthy starts with good habits at the grocery store,” says Dr. Mehta. She encourages people to prioritize whole, unprocessed foods such as:

Fresh fruits and vegetables
Nuts and seeds
Extra virgin olive oil
Lean proteins
Whole grains
Salt-free seasonings like herbs and spices

By making small, intentional choices, you can build lasting habits that support heart health – without sacrificing flavor or convenience.

Get the recipes

Try these easy recipes for yourself, and celebrate Heart Month with nutritious, heart-friendly meals!

A protein-packed breakfast or snack loaded with antioxidants and healthy fats.

Ingredients

¾ cup plain Greek yogurt
½ tsp vanilla extract
1 tbsp honey or maple syrup (optional)
¾ cup fresh or frozen berries
¼ cup granola or oats
½ tsp chia seeds

Instructions

Mix Greek yogurt with vanilla and honey.
Layer with berries and granola.
Sprinkle with chia seeds and serve.

Heart-Healthy Tip: Greek yogurt is high in protein and probiotics, while berries provide antioxidants. Chia seeds offer fiber and omega-3s.

A refreshing, nutrient-rich meal with omega-3s, fiber and healthy fats.

Ingredients

4 salmon fillets
6 cups mixed greens (arugula, spinach, etc.)
1 large avocado, diced
¾ cup walnuts
Olive oil and seasoning (e.g., everything bagel seasoning)

For the Vinaigrette

½ cup olive oil
¼ cup lemon juice
1 tbsp honey
1 tbsp Dijon mustard
2 tsp grated ginger
Salt and pepper to taste

Instructions

Brush salmon with olive oil and seasoning. Bake at 400°F for 8-10 minutes. Let cool.
In a jar, combine vinaigrette ingredients and shake well. Adjust seasoning if needed.
Divide greens into bowls and top with salmon, avocado and walnuts. Drizzle with dressing and serve.

Heart-Healthy Tip: Salmon provides heart-boosting omega-3s, while greens and walnuts offer fiber and healthy fats.