Not only is Valentine’s day around the corner, but February is American Heart Month. While nutrition related trends come and go, research on heart health has consistently pointed to dietary patterns that prioritize plant-based, minimally processed foods. You may have heard of the Mediterranean diet, DASH, or planetary health–style diets. What all these have in common are recommendations to eat more fruits and vegetables, whole grains, nuts and seeds while limiting saturated fats, animal foods such as meat and dairy, and highly processed items that contain sugar and sodium.
A Healthy Heart for a Long Life
Cardiovascular diseases are the leading cause of death both globally and in the US, killing nearly 20 million people annually. The good news is that you can reduce your risk by taking control of your health: good nutrition, exercise, and limiting or eliminating alcohol and tobacco are the best ways to ensure a strong healthy heart for decades to come. Read on for tips about simple changes you can make this month!
Try a new fruit or vegetable, or re-introduce one that you haven’t had for a while. Northern California has plenty of delicious options in season right now: tangy citrus (grapefruit, mandarins, or cooking with meyer lemons), dark leafy greens (rainbow chard, arugula, or collard greens), and rich root vegetables (beets, parsnips, or rutabaga).
Add one more home-cooked meal to your weekly schedule. Cooking at home with whole foods can reduce your intake of foods that are linked to chronic disease- such as ultra-processed foods, refined grains, sodium and added sugar. You can also try "meal-prepping" by making extra portions that you can take with you on-the-go instead of turning to fast food. The American Heart Association has plenty of delicious options online: https://recipes.heart.org/en/
Grow microgreens or herbs in your own kitchen! As each day adds a bit more sunlight, take advantage by planting a few seeds on your windowsill. Herbs such as basil, sage, and thyme are easy to grow and add both flavor and nutrition to meals. Check out this Master Gardener tip sheet for microgreens: https://ucanr.edu/site/uc-master-gardener-program-contra-costa-county/article/growing-microgreens
Include more movement and reduce sitting time. If you work at a desk, try a standing desk or placing your computer on top of a box so you can stand while typing or reading. Take short walks between meetings, or organize a walking meeting with colleagues. Ease tension and back or neck pain with chair yoga moves. Every little bit of movement helps!
Stress can significantly impact heart health by increasing blood pressure and cortisol levels. Mindfulness- including gentle movement and breathwork- can offer protection. Take time each day to slow down and focus on your breath. This can be at your desk, between errands, or after a particularly difficult conversation. “Box breathing” is an easy way to get started: Inhale for 4, hold for 4, exhale for 4, hold for 4 and repeat.
One Step at a Time
While taking control of your health can seem overwhelming, remember that small changes add up to a big impact. To prioritize your health in an age of microwave meals and fast food, consider reviving traditions- or starting new ones- of cooking from scratch, unhurried family meals, and seasonal garden harvests. Make sure that you and your heart can keep doing what you love!