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Simple Changes for a Healthier Heart

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February is American Heart Month, making it the perfect time to focus on heart-healthy eating habits. With heart disease remaining a leading cause of death, small changes in your diet and lifestyle can make a big difference. Learn how to boost heart health with these simple nutrition and cooking tips! 

1: Choose Heart-Healthy Fats

Not all fats are bad! In fact, our bodies need some fat for energy and nutrient absorption, but choosing the right ones can help reduce heart disease risk.  

  • Limit Saturated Fats: Found in red meat, butter, full-fat dairy, and some processed foods, saturated fats can raise LDL (bad) cholesterol, increasing heart disease risk. Opt for lean meats, low-fat dairy, or plant-based alternatives.
  • Avoid Trans Fats: Common in processed foods, fast foods, and some margarines. Trans fats increase LDL cholesterol and lower HDL (good) cholesterol. Check food labels for “partially hydrogenated oils” and avoid foods that contain them.
  • Go for Healthy Fats: Use sources of unsaturated fats, like olive oil, avocado, nuts, and fatty fish. Omega-3 fatty acids, found in salmon, trout, and flaxseeds, have anti-inflammatory properties that can help protect the heart.
Tip: When cooking, swap butter with olive oil, canola oil, or avocado oil, which are rich in heart-healthy monounsaturated fats. 

2: Increase Fiber Intake

Dietary fiber, especially soluble fiber, can help lower cholesterol. Fiber also aids in maintaining healthy blood pressure and reducing heart disease risk. 

  • Choose Whole-Grains: Replace white bread, rice, and pasta with whole-grain options like quinoa and oats.
  • Include Fruits and Vegetables: Apples, oranges, berries, and leafy greens provide fiber and antioxidants.

Tip: Add fiber-rich foods to each meal. For breakfast, try oatmeal topped with berries and chia seeds. For lunch or dinner, include a side of steamed veggies or a salad with beans. 

3: Reduce Sodium for Lower Blood Pressue

Excess sodium can raise blood pressure, which puts a strain on the heart and blood vessels. Processed foods and restaurant meals are often high in sodium, but there are easy ways to cut back. 

  • Season with Herbs and Spices: Use fresh herbs such as basil, garlic, turmeric, or lemon instead of salt. 
  • Choose Low-Sodium Options: When buying canned goods like beans or soups, look for “low-sodium” or “no salt added” versions. If you can’t find these, rinse canned foods under water to remove some of the sodium. 

Tip: When cooking at home, taste your food before adding salt. You may find that a squeeze of lemon or a dash of vinegar provides the flavor boost you need without extra sodium. 

4. Opt for Lean Protein Sources

Protein is essential for maintaining muscle mass and overall health, but not all protein sources are heart friendly. 

  • Choose Lean Meats: Select lean cuts of poultry, such as skinless chicken breast, and limit red meat, which tends to be higher in saturated fat. 
  • Try Plant-Based Proteins: Beans, lentils, tofu, and quinoa are excellent plant-based protein sources that also provide fiber and essential nutrients for heart health. 

Tip: Replace ground beef in chili, tacos, or spaghetti sauce with ground turkey or lentils to reduce saturated fat while still getting plenty of protein. 

5. Make Smart Sugar Swaps

Excess sugar, particularly from sugary drinks and desserts, can lead to weight gain, insulin resistance, and increased triglycerides, all of which strain the heart. 

  • Limit Sugary Drinks and Snacks: Choose water, herbal tea, or sparkling water instead of sugary sodas and juices. When baking, try reducing the sugar by half or substituting it with natural sweeteners like applesauce or mashed bananas. 
  • Enjoy Naturally Sweet Fruits: Satisfy your sweet tooth with heart-healthy fruits, such as berries, which are rich in antioxidants, or oranges and bananas, which are high in potassium. 

Tip: Try making homemade snacks like energy bites with dates, nuts, and a bit of dark chocolate. These treats are lower in added sugars and contain heart-friendly ingredients. 

6. Add More Heart-Healthy Herbs and Spices

Certain herbs and spices contain antioxidants and anti-inflammatory compounds that benefit the heart. 

  • Turmeric: Known for its anti-inflammatory effects, turmeric can be added to smoothies, soups, or roasted vegetables. 
  • Garlic: Garlic can help reduce cholesterol and lower blood pressure. Add minced garlic to pasta sauces, roasted vegetables, or salad dressings. 
  • Cinnamon and Ginger: Both spices have antioxidant properties and can enhance flavor in dishes from oatmeal to stir-fries. 

Tip: Experiment with spices to find combinations you enjoy. A little cinnamon in coffee or ginger in a smoothie can add flavor with added heart benefits. 

7. Cook More Meals at Home

Cooking at home allows you to control ingredients, portion sizes, and cooking methods. Preparing more meals yourself can help reduce your intake of sodium, unhealthy fats, and added sugars. 

  • Try Healthier Cooking Methods: Grilling, steaming, baking, and roasting are healthier alternatives to frying. 
  • Control Portions and Ingredients: Preparing meals at home allows you to balance portions and adjust flavors without adding unhealthy ingredients. 

Tip: Set aside time each week to plan a few meals and prep ingredients. This makes it easier to stick to your heart-healthy goals, even on busy days. 

Heart-Healthy Recipes to Tr

Here are some easy, heart-friendly recipes to help you get started: 

  1. Salmon with Roasted Vegetables: Season salmon with lemon, garlic, and herbs, then roast alongside vegetables like Brussels sprouts and sweet potatoes. 
  1. Quinoa & Black Bean Salad: Mix cooked quinoa with black beans, bell peppers, cherry tomatoes, and a lime-cilantro dressing for a fiber- and protein-rich meal. 
  1. Avocado & Berry Smoothie: Blend avocado, mixed berries, spinach, and almond milk for a nutrient-packed, heart-healthy smoothie. 

The Bottom Line

Taking steps to protect your heart does not have to be complicated. By choosing healthy fats, increasing fiber, reducing sodium, and cooking more meals at home, you can make simple changes that support your heart health. This February, celebrate American Heart Month by incorporating these tips into your daily routine and sharing heart-healthy recipes with loved ones. 

Here’s to a healthy, happy heart this month and beyond!