Can You Fill Up on a Heart-Healthy Meal?

Traditional italian food. Baked eggplant, tomatoes with sauce, parmesan and basil. Rustic food for a healthy diet. Vegetables for lunchThere’s no doubt you’re trying your hardest to rescue your heart from a dangerous future. But it’s hard. Heart-healthy meals aren’t exactly filling.

Leafy greens and fruits may taste delicious and leave you feeling good, but they also leave you feeling something else: hungry. These items, even with their high-fiber content, aren’t exactly filling.


But some filling heart-healthy foods can leave you feeling satiated and satisfied, limiting the likelihood of dangerous evening snacking.

Yes, that after-dinner snack could boost your risk for weight gain, high blood pressure, and heart disease.

So, how do you avoid the urge?

Eating a heart-healthy dinner like eggplant can help. Grilling eggplant, baking it, and even dusting it with some panko and air-frying it can create a filling, healthy meal.

For example, the other night, I decided to treat myself to a fried eggplant burger. I lightly breaded and air fried to thick slices of eggplant, topped it with some heart-healthy tomatoes and onions, added some pickle, and had it alongside some filling broccoli.

The meal was packed with nutrients that are associated with a lower risk of heart disease that might extend my life. Here’s a bit of a breakdown of what that dinner offered:

  • Fiber
  • Potassium
  • Vitamin C
  • Anthocyanins (heart-healthy antioxidants that may play a role in lower blood pressure)
  • Lycopene (highly present in tomato, great for heart health)

And that’s not even all. And the best part is I wasn’t hungry before touching down for bed nearly four hours later!


Eggplant is extremely versatile and filling. Eggplant can be used as a plant-based substitute for lasagna or baked in a parmesan casserole. When combined with tomato sauce, it gets even healthier!

If you give it a try and still feel like you need a snack, here’s a little tip: reach for air-popped popcorn. Popcorn is very low-calorie, high in fiber, and very filling. Just make sure it’s not coated in butter-products or sugary seasoning!

There are several meaty plant-based foods out there that can help save your heart. Eggplant is just one of them!

Author Bio

Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.


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