Celebrating American Heart Month

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February is American Heart Month, a time to raise awareness about heart health and the importance of caring for your cardiovascular system. Your heart is the engine of your body, pumping blood and oxygen to vital organs. Maintaining a healthy heart reduces the risk of cardiovascular diseases, which are among the leading causes of death worldwide.

Nutrition plays a key role in heart health, and a balanced diet is especially important for our residents here at The Woods on French Creek. Proper nutrition supports the immune system, promotes wound healing, and reduces the risk of chronic illnesses such as diabetes and heart disease. A heart-healthy diet also maintains energy levels, improves mood, and enhances cognitive function, all of which contribute to a better quality of life. Additionally, good nutrition helps with weight management, digestion, and prevents malnutrition, ensuring our residents feel their best every day.

This month is a great opportunity to raise awareness about heart disease prevention and encourage healthier lifestyle choices to protect this vital organ. Even small changes can lead to long-term benefits for heart health! To celebrate, our Registered Dietitian, Kristy, is sharing some important dietary tips and a heart-healthy recipe to try.

Key Components of a Heart-Healthy Diet 

Fruits & Vegetables

• Eat a variety of leafy greens, berries, citrus fruits, and cruciferous vegetables.
• Aim for at least 5 servings daily.

Whole Grains

• Choose whole grains like brown rice, quinoa, oats, and whole-wheat bread over refined grains.
• Whole grains provide fiber, which helps lower cholesterol and regulate blood sugar levels.

Lean Protein

• Opt for lean proteins such as fish (especially omega-3-rich options like salmon), poultry, and legumes.
• Limit processed meats and high-fat dairy products.

Healthy Fats

• Include moderate amounts of heart-healthy fats from nuts, seeds, avocados, and olive oil.
• Limit saturated and trans fats found in fried foods, butter, and full-fat dairy.

Low-Sodium Foods

• Reduce sodium intake by avoiding processed foods, fast food, and excessive salt in cooking.

Additional Heart-Healthy Tips

• Limit sugary drinks and highly processed foods.
• Choose low-fat or unsweetened dairy products.
• Consider following a Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet, both of which are structured for heart health.

Sample Heart-Healthy Meal Plan

Breakfast: Oatmeal with berries and nuts, plus a lean protein (eggs or Greek yogurt)
Lunch: Salad with grilled chicken or fish, whole-grain bread, and a heart-healthy dressing
Dinner: Salmon with roasted vegetables and brown rice
Snacks: Fruits, vegetables, nuts, or low-fat yogurt

As always, consult a healthcare professional for personalized dietary recommendations based on individual health needs and conditions. Let’s make heart health a priority this month and take small steps toward a healthier, happier life!

More Heart-Healthy Meals