February is American Heart Month — a perfect time to focus on keeping your heart healthy! Last year, we shared a list of heart-healthy foods. This year, we’re building on that by offering practical tips for adding those nutritious options to your meals in easy and delicious ways. Let’s make heart health a habit!
Leafy Greens
Add more leafy greens like spinach and kale to your diet by:
- Blending your greens into a smoothie (add bananas to hide the taste more if needed!)
- Adding them as toppings to sandwiches, burgers, and burritos
- Incorporating a salad as a side with more dinners or as the main course
Broccoli & Other Veggies
It’s always a good idea to eat more vegetables, so why not those that are also known to help keep hearts healthy, such as broccoli, carrots, tomatoes, and edamame? Switch it up by adding one or two of these (and other veggie faves) to your meals by:
- Adding broccoli and tomatoes to your scrambled eggs or omelets to start the morning right
- Shredding carrots (or buy them pre-shredded) for an easy salad topper (or add to a chicken bowl with a mix of other veggies!)
- Turning to edamame and carrots as a snack (add spices or eat with a Greek yogurt dip)
- Adding a mix of veggies to pasta recipes as possible (for example, broccoli is great in Alfredo, and tomatoes can build upon tomato-sauce-based dishes)
Fruits
There are thankfully many heart-healthy fruits to pick from, including apples, bananas, berries, and oranges. Mix them into more of your meals by:
- Adding them to those leafy green smoothies! You can switch up the flavor by swapping out which fruits you use, such as a strawberry and spinach smoothie one day and mango-orange with kale the next
- Slicing up some fruit throughout the day to tie you and your family over between meals
- Satisfying your sweet tooth: top vanilla Greek yogurt with strawberries for a healthier take on dessert
Whole Grains
Make your carbs heart-healthy with whole-grain options. Add them to your meals by:
- Using whole grain bread for sandwiches and toast
- Using whole grain tortillas and pasta for recipes calling for them
- Adding plain oatmeal as a breakfast option
- Swapping white rice for brown rice or quinoa and including it as a side or chicken bowl filling
Fat-Free or Low-Fat Dairy
Dairy can be heart-healthy in fat-free and low-fat varieties. Add more to your meals by:
- Swapping heavy cream in coffee and recipes for a fat-free or low-fat milk option
- If the milk swap makes the recipe too watery, you could add a bit of cottage cheese or Greek yogurt to thicken it
- Adding cottage cheese to avocado toast or as a substitute for cream cheese on a bagel
- Using Greek yogurt as a substitute for sour cream as a topping or for dips
Protein
And lastly, add more heart-healthy protein options to your grocery list by:
- Having tuna or salmon as a snack with whole wheat crackers
- Swapping red meat for fish, turkey, chicken, or tofu (95%+ lean) in more recipes
- Incorporating eggs in breakfast more, or getting creative with adding it to meals later in the day like on a sandwich or mixed into pasta.
- Adding beans, lentils, and chickpeas to salads and chicken bowls
- Mixing up your snacks with unsalted nuts
Making heart-healthy choices doesn’t have to be overwhelming. With these tips, you can incorporate nutritious, delicious options into your standard recipes. This American Hearth Month, challenge yourself to try one or two new ideas from this list each week — you might just discover new favorites and more ideas along the way!