Every February, we recognize American Heart Month—a nationwide observance led by the American Heart Association to raise awareness about cardiovascular disease and inspire more lifesavers in our communities. First proclaimed in 1964 by President Lyndon B. Johnson, the month serves as a national call to take charge of your heart health—a mission that remains just as critical today.
Small Steps, Big Impact: Tips from Registered Dietitian Jill Chodak, MS, RD, CDN
Our Registered Dietitian, Jill Chodak, emphasizes that improving heart health doesn’t require dramatic lifestyle changes. Even simple adjustments can have lasting benefits.
Here are Jill’s tips for supporting a healthier heart:
1. Balance, Don’t Restrict : Balance foods you want with foods your body needs. Restriction doesn’t work long-term and limits your enjoyment of social gatherings, meals and can add metabolic stress.
2. Know Your Body: Find a healthcare provider you trust and stay current with recommended checkups and screenings. Tune in to risk factors, family history and how you feel before, during, and after eating.
3. Drink Enough Water: Water is essential for digestion, healing, growing, and heart health. Because your blood is a fluid, dehydration forces your heart to work harder. Adding 1–2 extra cups of water a day can positively affect blood pressure, blood sugar, and overall well-being.
4. Eat Enough Fiber: Fiber-rich foods—fruits, vegetables, whole grains, nuts, seeds, and beans—support digestion, disease prevention, and overall strength.
5. Move in Ways That Feel Good: Movement of any kind helps improve blood pressure, blood sugar, and cholesterol levels. Whether it’s walking, dancing, stretching, or cleaning, it all counts.
For more heart‑healthy tips, visit the American Heart Association’s resource page: https://www.heart.org/en/healthy-living/healthy-eating
Our Nutrition Educators’ Spotlight: The Power of Red Fruits & Vegetables
This month, our Nutrition Educators are highlighting the benefits of incorporating more red produce into your diet. Red fruits and vegetables contain lycopene, which improves heart health. Good sources of lycopene include: Tomatoes, beets, radishes, cherries, strawberries, red onions, and red peppers
Introducing more red fruits and vegetables into your meals is an easy, flavorful way to support heart wellness.
Heart-Healthy Recipes to Try This Month
Below are a variety of delicious, nutrient‑rich recipes curated by our Nutrition Education team.
- Avocado Breakfast Bruschetta
- Rice Bowl Breakfast with Fruit and Nuts
- Hearty Mexican Soup
- Strawberries, White Bean, and Edamame Salad
- Quinoa and Black Bean Salad
- Cucumber Berry Salad
- Tuna Boats
