Heart Health Tips for February

With February recognized as National Heart Month, health professionals emphasize that enhancing your cardiovascular health doesn’t have to involve drastic diets or strict rules. Instead, just a few thoughtful changes while shopping at heart-healthy grocery stores can make a difference.

Tara Schmidt, a registered dietitian at the Mayo Clinic in Rochester, Minnesota, suggests focusing on what to add rather than what to cut. “For instance, I concentrate on eating more fish, which naturally leads to less red meat,” she explains.

Experts agree that small adjustments can accumulate into significant improvements. Simple strategies like using olive oil or other unsaturated fats instead of butter, swapping sour cream for low-fat Greek yogurt, or incorporating herbs and citrus in cooking rather than salt can help.

“‘Heart-healthy’ doesn’t mean tasteless,” Schmidt notes. It’s not about being perfect; it’s about adopting habits that people can sustain over the long haul.

Dr. Sean Heffron from New York University Langone Health advises that changes should be gradual for better adherence. “Making small, manageable adjustments is likely to ensure they stick,” he adds.

1. Fatty Fish

Fatty fish should be a regular part of meals. Schmidt mentions, “Canned fish is an excellent pantry item; it’s rich in omega-3 fatty acids, flavorful, and extremely versatile.”

The convenience of canned fish, like salmon or tuna, can’t be overlooked, especially for quick meals.

2. Beans and Lentils

Beans and lentils are often neglected yet are affordable and heart-healthy. Schmidt refers to beans as the “forgotten superfood,” suggesting rinsing canned beans to lower sodium levels.

Dr. Jeremy London, a cardiothoracic surgeon in Savannah, Georgia, points out that many Americans fall short of recommended fiber intakes. He emphasizes that fiber is best obtained through whole foods like beans, lentils, and various fruits and vegetables.

3. Whole Grains

Replacing processed carbohydrates with whole grains can significantly contribute to heart health. Schmidt challenges people to consider whole grain options for their bread, rice, and pasta.

When grocery shopping, she suggests ignoring flashy front-of-package claims and instead looking for “whole” on the ingredient list.

4. Fruits and Vegetables

Fruits and vegetables should be at the core of a heart-friendly diet. Schmidt points out that frozen options are often just as beneficial when fresh produce is unavailable or pricey. “Oranges and grapefruit are great seasonal choices in February—packed with vitamins and low in calories,” Heffron adds.

5. Nuts and Seeds

Nuts and seeds come highly recommended by experts, offering heart-healthy unsaturated fats. “Including healthy fats in your diet is essential,” Schmidt emphasizes. Using nuts as snacks instead of chips can also help manage sodium and saturated fat intake.

6. Lean Protein

Rather than cutting out animal products, health professionals suggest opting for leaner, less processed protein sources. “Focusing on fiber-rich plants and lean proteins can enhance diet quality and lower disease risk,” London suggests.

Heffron provides a few guidelines: limit red meat intake, strive for a variety of fruits and vegetables daily, and choose whole foods that resemble what grandparents would recognize as real food.

Ultimately, he stresses that a healthy diet isn’t a temporary fix—it’s a lifelong journey.