February is Heart Month: Heart- Healthy Tips & a Delicious Recipe
February is American Heart Month, a time to focus on cardiovascular health and adopt habits that support a strong heart. Heart disease remains the leading cause of death in the U.S., but the good news is that many risk factors—like diet, exercise, and stress management—are within our control.
6 Heart-Healthy Habits to Adopt Today
1. Fuel Your Body with Nutrient-Rich Foods A heart-friendly diet includes whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Reduce processed foods, added sugars, and sodium to keep blood pressure in check.
2. Stay Active Aim for at least 150 minutes of moderate-intensity exercise per week. Walking, cycling, swimming, and strength training all benefit heart health by improving circulation and reducing cholesterol levels.
3. Manage Stress Wisely Chronic stress can contribute to high blood pressure and heart disease. Activities like yoga, meditation, deep breathing, and spending time in nature can help keep stress levels in check.
4. Get Quality Sleep Poor sleep is linked to obesity, high blood pressure, and an increased risk of heart disease. Strive for 7–9 hours of restful sleep per night.
5. Monitor Your Health Numbers Regularly check your blood pressure, cholesterol, and blood sugar levels. Early detection of any abnormalities can help prevent serious complications.
6. Quit Smoking & Drink Alcohol in Moderation Smoking significantly increases the risk of heart disease. If you drink alcohol, do so in moderation—one drink per day for women, two for men.
Take the First Step Toward a Healthier Heart.
Making small, sustainable lifestyle changes can significantly impact your heart health. Begin with this delicious Mediterranean Quinoa Salad and dedicate yourself to incorporating more heart-friendly habits into your daily routine.
Heart-Healthy Recipe: Mediterranean Quinoa Salad
Heart Healthy, packed with fiber, healthy fats, and antioxidants, this Mediterranean Quinoa Salad is delicious and easy to make!
Ingredients:
• 1 cup cooked quinoa (rich in fiber and protein)
• 1 cup cherry tomatoes, halved (loaded with antioxidants)
• 1/2 cup cucumber, diced (hydrating and refreshing)
• 1/4 cup red onion, finely chopped (good for heart health)
• 1/4 cup kalamata olives, sliced (healthy monounsaturated fats)
• 1/4 cup feta cheese, crumbled (optional, for calcium and flavor)
• 2 tbsp extra virgin olive oil (supports healthy cholesterol)
• 1 tbsp lemon juice (boosts vitamin C and flavor) •
• 1 tsp dried oregano (anti-inflammatory properties)
• Salt and pepper to taste
Instructions
1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese (if using)
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Let it sit for 10–15 minutes to allow the flavors to meld.
5. Serve chilled or at room temperature. This salad is high in fiber, heart-healthy fats, and plant-based protein, making it a perfect meal or side dish.
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