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Skipping meat can be particularly good for your heart. According to Ryan Lahey, MD, PhD, a cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute, “Fats from meat are harmful to your heart over time. By omitting meat from your diet, you reduce your saturated fat intake, which can help lower blood pressure and cholesterol and reduce your risk of heart disease in the future.”

A plant-based diet — rich in fruits, vegetables, whole grains, nuts and legumes — is also full of antioxidants, which help your body combat free radicals that can damage fragile blood vessels. You don’t have to go fully vegetarian to enjoy the health benefits. Even small changes, like swapping meat out a few times a week, can improve your health.

“Change doesn’t happen overnight,” adds Dr. Lahey. “Try picking one or two days during the week when you can eliminate meat and go from there.”

Start with these heart-healthy meatless recipes from Audra Wilson, MS, RD, CSOWM, LDN, CSCS, a dietitian at »ªÌå»á.  

Plant-Based Sausage and Veggie Party Pasta

Servings: 4 to 6

Ingredients:

• 4 plant-based sausage links
• 2 pounds asparagus, sliced into thirds
• 3 bell peppers, sliced into strips (use red, yellow and orange for color)
• 1 medium white onion, diced
• 4 cups broccoli florets
• 3 garlic cloves, diced finely
• 8 ounces pasta (cellentani pasta recommended, but any pasta will work)
• 4 teaspoons olive oil
• 1/2 teaspoon of salt
• 1/2 to 1 teaspoon pepper, to taste
• 2 teaspoons smoked paprika
• 1 teaspoon red pepper flakes
• 1 to 2 cups Parmesan cheese, to taste (reserve 1/2 cup for garnish)

Instructions:

1. Fill a large pot with water and set to boil. 
2. While the water is heating up, heat olive oil in a large pan on medium heat. 
3. Add the vegetables (except the broccoli) and sauté until crisp-tender, adding spices and mixing thoroughly as the vegetables reach desired consistency.
4. When the water reaches a rolling boil, add the pasta and cook according to package directions, adding broccoli to the boiling water during the last minute of cooking. 
5. Strain the pasta and broccoli, then add to the pan of vegetables. Mix well and sauté over medium heat until everything is heated through and thoroughly combined. 
6. Serve with a sprinkle of reserved Parmesan cheese.

Marinated Portobello Mushrooms With Provolone

Servings: 2

Ingredients:

• 2 portobello mushrooms, stemmed and wiped clean
• 1/2 cup balsamic vinegar
• 1 tablespoon brown sugar
• 1/4 teaspoon dried rosemary
• 1 teaspoon minced garlic
• 1/4 cup (1 ounce) grated provolone cheese

Instructions:

1. Heat the broiler or grill. Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish, stemless-side (gill-side) up.
2. In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.
3. Broil or grill the mushrooms, turning once, until tender, about 4 minutes on each side. Sprinkle grated provolone cheese over each mushroom and continue cooking until the cheese melts. Transfer to individual plates and serve.

Nutrition information (1 mushroom): calories: 112, total fat: 4 g, saturated fat: 2 g, trans fat: trace, monounsaturated fat: 1 g, cholesterol: 10 mg, sodium: 140 mg, total carbohydrates: 13 g, dietary fiber: 1 g, total sugars: 11 g, added sugars: 4 g, protein: 6 g

Spanish Potato and Spinach Tortilla With Red Pepper Sauce

Servings: 4 (serving size: 1 slice of tortilla and 2 tablespoons sauce)

Ingredients:

• 1/2 cup bottled roasted red bell peppers (about 3 ounces), rinsed and drained
• 1 tablespoon dry-roasted almonds, coarsely chopped
• 2 tablespoons extra virgin olive oil, divided
• 3/4 teaspoon kosher salt, divided
• 1/8 teaspoon ground red pepper
• 2 garlic cloves, crushed
• 8 ounces red potatoes (about 2 medium), cut into 1/8-inch-thick slices
• 1 cup water
• 2 tablespoons half-and-half
• 1/2 teaspoon freshly ground black pepper
• 6 large eggs
• 2 large egg whites
• 2 cups baby spinach leaves

Instructions:

1. Preheat broiler to high.
2. In a food processor, combine the bell peppers, almonds, 1 tablespoon oil, 1/4 teaspoon salt, red pepper and garlic; pulse until smooth. Set aside.
3. Combine the potatoes and 1 cup of water in a skillet over medium-high heat. Bring to a boil. Cover, reduce heat to low and simmer for 4 minutes or until potatoes are just tender. Drain.
4. In a medium bowl, combine the half-and-half, remaining 1/2 teaspoon salt, black pepper, eggs and egg whites, stirring well with a whisk.
5. Heat a 10-inch ovenproof skillet over medium-high heat. Add the remaining 1 tablespoon olive oil to pan; swirl to coat. Add the potatoes and sauté 4 minutes or until browned.
6. Add spinach; sauté for 1 minute or until wilted. Reduce heat to medium-low.
7. Add egg mixture to pan; cover and cook for 4 minutes, gently shaking pan occasionally. Broil tortilla for 4 minutes or until the top is lightly browned and the center is set.
8. Cool slightly. Serve with red pepper sauce.

Nutrition information (per serving): calories: 246, fat: 16 g, saturated fat: 3.9 g, monosaturated fat: 8.6 g, polyunsaturated fat: 2 g, protein: 13.3 g, carbohydrates: 13.1 g, fiber: 1.9 g, cholesterol: 282 mg, iron: 2.4 mg, sodium: 579 mg, calcium: 71 mg

Szechuan Tofu With Cauliflower

Servings: 4 (about 1 cup per serving)

Ingredients:

• 12 ounces extra-firm tofu, drained and cut into 3/4-inch cubes
• 3 tablespoons cornstarch, divided
• 2 tablespoons canola oil
• 1 cup unsalted vegetable stock, divided
• 3 tablespoons reduced-sodium soy sauce
• 1 tablespoon sherry vinegar
• 1 1/2 teaspoons hoisin sauce
• 3 cups cauliflower florets
• 2 cups thinly diagonally sliced celery
• 6 garlic cloves, thinly sliced
• 1 1/2 tablespoons unsalted ketchup
• 1/2 teaspoon crushed red pepper
• 1/2 cup thinly sliced green onions

Instructions:

1. Pat tofu dry with paper towels.
2. Place 7 teaspoons of cornstarch in a large bowl. Add tofu; toss to coat.
3. Remove tofu from bowl. Heat oil in a large nonstick skillet over medium-high heat. Add tofu; cook 6 minutes or until golden and crisp, stirring occasionally.
4. Remove tofu to a plate with a slotted spoon.
5. Combine the remaining 2 teaspoons of cornstarch and 1/4 cup of stock in a bowl, stirring with a whisk until smooth. Stir in remaining 3/4 cup stock, soy sauce, vinegar and hoisin.
6. Add cauliflower to remaining oil in pan; cook 3 minutes or until lightly browned, stirring occasionally.
7. Add celery and garlic; sauté 2 minutes.
8. Add ketchup and pepper; cook 1 minute, stirring to coat.
9. Add stock mixture to pan; bring to a boil. Cook 2 minutes or until liquid is slightly thickened.
10. Add cooked tofu; toss to combine. Top with green onions.

Nutrition information (per serving): calories: 271, fat: 12.9 g, saturated fat: 1.7 g, monosaturated fat: 5.5 g, polyunsaturated fat: 5.1 g, protein: 13 g, carbohydrates: 27 g, fiber: 4 g, iron: 2 mg, sodium: 612 mg, calcium: 120 mg, sugars: 5 g

Roasted Chickpea Gyros

Servings: 4

Ingredients:

• 1 (15-ounce) can chickpeas, drained and rinsed (or 1 1/2 cups soaked chickpeas if starting from dry)
• 1 tablespoon olive oil
• 1 tablespoon paprika
• 1 teaspoon ground black pepper
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 4 pita flatbreads
• 1 cup tzatziki sauce (homemade or store-bought)
• 1/4 red onion, cut into strips
• 2 lettuce leaves, roughly chopped
• 1 tomato, sliced

Instructions:

1. 1. Preheat oven to 400 degrees Fahrenheit.
2. Pat chickpeas dry with a paper towel, removing any skins that may come off.
3. In a bowl, gently toss chickpeas with olive oil, paprika, black pepper, cayenne pepper and salt until evenly coated.
4. Spread chickpeas onto a greased, rimmed baking sheet. Roast for about 20 minutes, until lightly browned but not hard.
5. To assemble, spread tzatziki onto one side of the pita, then sprinkle in 1/4 of the chickpeas and add veggies. Fold in half and enjoy!

Nutrition information (1 gyro): calories: 331, calories from fat: 113, total fat: 12.6 g, sodium: 575 mg, carbohydrates: 45 g, dietary fiber: 7.5 g, protein: 11.5 g