In February, we are encouraged to take part in the fight against heart disease. Explore healthy foods, appropriate portion sizes, and manageable lifestyle adjustments that promote heart health. Learn heart-healthy tips to enhance your overall well-being!

Family enjoying lunchtime and eating healthy.

You can modify a healthy diet and lifestyle to decrease your risk of disease and increase your quality of life. Choosing to follow heart-healthy guidelines doesn’t mean having to eat bland foods. All foods can be incorporated into your meal plan if the quantity and frequency are in moderation.

It’s also important to talk your doctor and a registered dietitian about reducing cholesterol and fat (especially saturated fat) and finding out which portion sizes work best for you to maintain a healthy weight.

Healthy-Heart Meal Tips

Fruits and vegetables contain essential vitamins, minerals and fiber that may help protect you from chronic diseases, like heart disease. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of heart disease.

Healthy-Heart Meal Tips

Enjoy More:

  • Fruits and Vegetables – fresh, canned or frozen are all good options
  • Whole Grains – 100% whole wheat bread, brown rice, quinoa
  • Plant-Based Proteins – Beans, nuts, seeds and legumes
  • Lean Animal Protein – Fish, lean red meat and poultry
  • Fat-Free and Low-Fat Dairy Products
  • Healthy Fats – olive, peanut, and canola oils (some of my favorite oils used in roasting vegetables)
Heart-healthy foods like lean protein, fruits, nuts and vegetables.

Eat Less:

  • Sodium and Salt – instead, use herbs and spices to flavor foods
  • Saturated Fat – found mostly in animal products; eat in moderation, watch portion size and choose leaner cuts of meat
  • Sweets and Added Sugars – skip the soda, pastries and sugary cereals
  • Trans Fat and Partially Hydrogenated Oils – Often found in margarine and salad dressings
  • Canned fruits or vegetables with high-calorie sauces or added salt or sugars

While this is just a small snapshot of what I’m serving up at home to make heart-healthier meals, if you’re interested in learning more about heart disease and dietary prevention or maintenance, be sure to visit the American Heart Association website. It’s my one-stop shop for educational materials and resources regarding all things related to our heart!

Heart-healthy produce foods infographic

February is also when we celebrate Valentine’s Day. It’s a holiday associated with love notes, roses, romantic dinners and candy. Valentine’s Day offers an opportunity to help children make a positive association with healthy choices and a healthy heart.

Tips to Encourage a Healthy Valentine’s Day for Your Family

A kid with his backpack ready for school and tossing into the air an apple.
  • Kids can create their own personal Valentine’s Day cards for friends and family.
  • Instead of sending candy to your child’s school or daycare, consider mini boxes of raisins or pretzels, or even pencils, erasers or stickers.
  • Talk to your kids about activities that are heart-healthy, such as running, walking, skipping, and dancing.
  • Discuss foods that promote a healthy heart such as water, fruits, veggies, whole grains & low-fat dairy.
  • Surprise your kid with a heart-healthy lunchbox note on festive paper.
  • Indulge in sweets with benefits. Instead of the standard box of milk chocolates, enjoy a few pieces of dark chocolate, which is rich in antioxidants.
  • Plan a healthy Valentine’s meal. Our healthy, kid-friendly recipes, like these heart-shaped Flourless Berry Banana Pancakes, are perfect. Dessert can also be something simple but delicious such as fresh strawberries and low-fat whipped cream, topped with a few mini dark chocolate chips.
  • If your kid comes home from school with a bag of candy, let him or her enjoy it, but in moderation. I have found that if I restrict my daughter’s candy, she tends to want it more. Instead, I let her pick a few of her favorite pieces to enjoy that day, then give her a couple per day (only if she asks).
Mother and son having a nutritious breakfast together. Heart-Healthy Eating Tips for Your Family

Plan special family activities to center the holiday around family time; quality time is one of the most meaningful gifts. One of my family’s favorite Valentine’s Day activities is going around the dinner table and saying what we love about each member of our family. However, if you celebrate Valentine’s Day, make it heart-healthy with these tips.