How to Make Heart-Healthy Desserts Without Sacrificing Flavor

Taking care of our hearts is essential. They are the central powerhouse of our bodies, responsible for pumping blood and nutrients from our heads to our toes. A healthy heart helps to support other organs, like our kidneys and our brains, and it also reduces fatigue and boosts our energy levels. In a nutshell: if your heart is healthy, you’re likely to feel healthier overall.

Jump to the desserts

However, according to the American Heart Association, only one in five Americans have optimal heart health. In 2022, the organization assessed data from 24,400 adults and found that around 80 percent of US citizens have “low to moderate cardiovascular health.” This is a concern; poor heart health not only affects short-term well-being but it also raises the risk of serious diseases, like cardiovascular disease and stroke. Right now, heart disease is the leading cause of death in the US, above cancer and preventable injury.

But the good news is there are many ways to support heart health. These include regular exercise, reducing alcohol intake, quitting smoking, and eating more nutritious foods. Even desserts can be heart-healthy when they’re made with whole-food ingredients. Find out more about the best foods for the heart below, as well as delicious sweet treat recipes featuring ingredients that will support your health and please your tastebuds at the same time.

Pexels

RELATED: From Olive to Avocado, These Are the 5 Healthiest Cooking Oils You Need In Your Kitchen

What foods are best for heart health?

Right now, in the US, around 60 percent of the average American’s calories come from ultra-processed foods. Not all ultra-processed foods are inherently bad for us (wholegrain bread and baked beans, for example, are sources of important nutrients), but many, like candy, fries, processed meats, TV dinners, and potato chips, for example, are high in salt, sugar, and saturated fat. When eaten in excess, these ingredients can increase the risk of heart disease. 

In 2023, for example, one study presented at the European Society of Cardiology Congress in Amsterdam tracked data from 10,000 Australian women for 15 years. It found that those who ate the most ultra-processed foods were more likely to have high blood pressure, which puts a strain on the heart and is a significant risk factor for heart disease.

Another study presented at the event, which examined data from 325,000 women and men, suggested that high ultra-processed food consumption was associated with a 24-percent higher risk of heart and circulatory events, like heart attacks and strokes. 

“Diet is one of the only factors within our control which can prevent heart disease. A balanced diet full of complex carbohydrates, fiber, antioxidants, and healthy fats, such as a plant-based diet, is instrumental in heart health,” Yelena Wheeler, MPH, RD, previously told VegNews.

Whole, plant-based foods, on the other hand, are associated with improved heart health. This is because they are packed with nutrients like fiber, healthy fats, and antioxidants. In 2023, one study published in Circulation: Cardiovascular Quality and Outcomes suggested that people who participate in produce prescriptions, which are prescriptions for fruits and vegetables, show improved heart health.

Another study published in the European Journal of Preventive Cardiology in 2023 suggested that eating more fruit, vegetables, and whole grains is as good for your body—including your heart—as walking an extra 4,000 steps. 

“There are already many compelling health reasons to consume a high-quality diet, and we provide yet another one with its association with fitness,” said Michael Y. Mi, MD, an author of the study. “A Mediterranean-style diet with fresh, whole foods and minimally processed foods, red meat, and alcohol is a great place to start.”

5 vegan desserts made with heart-healthy ingredients 

If you thought eating heart-healthy foods meant skipping dessert, think again. Below you’ll find several delicious and nutritious sweet treats perfect for enjoying in moderation.

Desiree Nielsen

1 Grain-Free Vegan Lemon Olive Oil Cake

The key ingredient in this tasty lemon cake is olive oil, which is a great source of healthy monounsaturated fats. Unlike saturated fat ( which increases cholesterol), monounsaturated fats help to reduce LDL cholesterol levels, which in turn reduce the risk of heart disease. Other heart-healthy ingredients in this delicious cake include fiber-rich white beans and flaxseeds, which contain omega-3.
Get the recipe

Vegan Chocolate Treats

2 Vegan Matcha Chocolate Coconut Bliss Balls

These ultra-tasty chocolate coconut bliss balls with matcha offer a good combination of healthy fats (from cashews and coconut), fiber (from dates and coconut), and antioxidants (from cacao and matcha). They also provide a natural energy boost, making them an ideal snack for when you need a pick-me-up.
Get the recipe

So Vegan

3 Vegan Sweet Potato Brownies

These vegan sweet potato brownies have several ingredients that provide nutritional benefits. Sweet potatoes, of course, are a good source of fiber and beta-carotene, which is an antioxidant that helps to reduce chronic inflammation, while dark chocolate is also a good source of flavonoids.
Get the recipe

4Vegan and Gluten-Free Apple Pie With Walnut Oat Crumble

This tasty apple pie is made with almond flour, which is rich in healthy monounsaturated fats, as well as vitamin E and magnesium. Granny Smith apples are high in fiber, while cinnamon and nutmeg are both antioxidant-rich.
Get the recipe

Trilogy Sanctuary

5 Vegan Avocado Chocolate Mousse With Vanilla Cashew Cream

Deliciously rich and creamy, the secret to this chocolate mousse’s velvety texture is avocado, a nutrient-dense fruit that, once again, is rich in healthy fats. The mousse is also made with almond milk (which is low in saturated fat), flavanol-rich cocoa powder, and agave syrup, a natural sweetner alternative to refined sugar.
Get the recipe