Love Your Heart — Celebrate Heart Month With Heart-healthy Foods

February is heart month, the perfect time to focus on ways to keep your heart in tip-top shape.

“While exercise and stress management are essential, the food you eat plays a crucial role in maintaining a healthy heart,” said Bonnie Cavanagh, RD, of Samaritan Weight Management Institute.

Let’s explore some delicious, heart-healthy foods and a simple recipe to incorporate them into your daily life.

Include 10 Top Heart Heroes in Your Diet

Salmon and fatty fish: Packed with omega-3 fatty acids, salmon, mackerel and sardines help reduce inflammation and lower the risk of heart disease. Aim for at least two servings per week to reap their benefits.
Leafy greens: Spinach, kale and Swiss chard are rich in vitamins, minerals and antioxidants, including vitamin K, which supports healthy arteries.
Berries: Blueberries, strawberries and raspberries are loaded with antioxidants like anthocyanins that reduce oxidative stress and lower blood pressure.
Whole grains: Oats, quinoa and brown rice provide fiber, which helps reduce cholesterol levels. Replace refined grains with whole-grain options for a healthier diet.
Nuts and seeds: Almonds, walnuts, chia seeds and flaxseeds are excellent sources of heart-healthy fats, fiber and plant-based protein. Just watch your portion sizes as they are calorie dense.
Avocados: Rich in monounsaturated fats and potassium, avocados can help lower bad cholesterol and blood pressure.
Dark chocolate: Yes, you read that right! Dark chocolate (with at least 70% cocoa) is rich in flavonoids that promote heart health. Indulge in moderation for a guilt-free treat.
Legumes: Lentils, chickpeas and black beans are high in fiber, protein and potassium, making them a heart-smart choice.
Olive oil: A staple in the Mediterranean diet, olive oil is loaded with monounsaturated fats and antioxidants that support cardiovascular health.
Green tea: This soothing beverage contains catechins and antioxidants that may help lower cholesterol and improve heart function.

The Science of Heart Health

Research repeatedly shows that lifestyle changes, including a plant-based diet rich in whole foods, can not only prevent but also reverse heart disease.

“A diet emphasizing fruits, vegetables, whole grains and legumes can reduce arterial blockages and improve heart function over time,” Cavanagh said.

Incorporating these principles into your daily routine can yield powerful results for your cardiovascular health.

Recipe: Berry Walnut Spinach Salad With Citrus Vinaigrette

This vibrant salad combines several heart-healthy ingredients into one delicious dish.

Salad Ingredients

6 cups fresh spinach leaves.

1 cup mixed berries (blueberries, strawberries, raspberries).

¼ cup walnuts, toasted.

¼ cup crumbled feta cheese (optional).

½ avocado, sliced.

¼ cup red onion, thinly sliced.

Citrus Vinaigrette Ingredients

3 tablespoons olive oil.
2 tablespoons fresh orange juice.
1 tablespoon fresh lemon juice.
1 teaspoon Dijon mustard.
1 teaspoon honey (or maple syrup for vegan option).
Salt and pepper to taste.

Instructions:

In a large salad bowl, combine spinach, berries, walnuts, feta cheese, avocado and red onion.
In a small bowl, whisk together olive oil, orange juice, lemon juice, Dijon mustard, honey, salt and pepper until well blended.
Drizzle the vinaigrette over the salad and toss gently to combine.
Serve immediately and enjoy!

This salad is not only a feast for the eyes but also a nutrient-packed meal that will leave your heart and taste buds happy.

“Remember, small dietary changes can make a big difference over time,” said Cavanagh.

Celebrate heart month by making heart-healthy eating a priority—your heart will thank you!