You probably put your heart into everything you do, whether it is work, relationships or other priorities. Hopefully your health is high on that list too! February is Heart Month, so it’s a great time to reflect on
self-care for your heart. Being physically active and choosing nutrient-rich foods can help you control blood pressure and cholesterols levels, which reduces the risk of heart disease. Not sure where to start? If you want to build nutritious meals, here’s a list that you should learn by heart!
- Make it colourful! Fill half your plate with a rainbow of different vegetables and fruits at every
meal. Try adding berries to oatmeal; stack sandwiches with tomato and spinach; and include salads, stir-fries, or roasted vegetables at dinner. Choose vegetables and fruits as snacks too.
- Be full of beans! Whether you cook a hearty chili or tuck into a warming bowl of lentil soup, it’s
heart-smart to add more chickpeas, beans and lentils to your menu. Canned or frozen options are affordable and convenient, and make a great addition to soups, salads, stews and dips.
- Go fishing for omega-3s! Choices such as salmon and trout are high in omega-3 fat, which is important for heart health. Aim for at least two servings of fish each week, such as a tuna sandwich, shrimp stir-fry, salmon sushi or grilled trout.
- Let’s get nuts! Want a simple snack that’s good for your heart? Try a small handful of crunchy
nuts or seeds, such as almonds, walnuts, flax or pecans. Whether you pick toast with almond butter; add hemp seeds on yogurt; snack on trail mix; or whir pine nuts into a garlicky pesto, enjoy ¼ cup (1 oz.) serving of nuts and seeds daily.
A healthy eating pattern including all of these foods is your best bet for heart health. You can get more heart-healthy tips and one-on-one coaching from a NDC Nutrition at Work Registered Dietitian, who will design a nutrition plan just for you.