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20 Ways to love your heart

September 13th, 2011 | no comments

veggie heart

This Valentine’s Day, give yourself a gift! I’m not talking about a box of candy conversation hearts- give your heart the gift of one healthy choice today and every day this month. Here are 20 small things you can do that will have a huge impact on your heart health:

  • Toss some blueberries, strawberries or blackberries on your morning bowl of cereal.
  • Mix a tablespoon of ground flaxseeds in your oatmeal.
  • Eat a whole grain bagel instead of a doughnut or muffin
  • Eat a small handful of walnuts or almonds for your mid-morning snack.
  • To cut back on sodium, instead of ordering a lunch meat sandwich, try a grilled chicken breast sandwich instead!
  • Order that sandwich on whole grain/whole wheat bread instead of white or wheat (wheat doesn’t necessarily mean whole wheat, so ask to be sure).
  • Make or order a salad with fresh spinach instead of plain old boring iceberg lettuce.
  • If you normally drink whole milk, try 2% milk; If you drink 2%, try 1%; If you drink 1%, try skim!
  • Snack on a Kashi granola bar instead of cookies
  • Try whole grain rice instead of white
  • Eat a square of dark chocolate instead of milk chocolate
  • Toss a handful of beans or legumes on your salad or mix in your pasta dish. Take your pick: black, pinto, garbanzo, kidney, soybeans (edamame), black-eyed peas, lentils, etc.

  • Instead of reaching for the potato chip bag when you get home from work or school, snack on baby carrots, cherry tomatoes, red pepper strips and/or sliced cucumbers (Tip: Have them washed, cut and ready, otherwise you will reach for the chips!)
  • Drink water instead of soda, fruit punch or other sweetened beverages at lunch and dinner.
  • Boost your fiber and leave the skin on your baked potato or apple.
  • Order a side of veggies or baked potato with dinner instead of the fries.
  • Drink a cup of green tea

  • Go fish! Choose salmon, tuna, mackerel, trout or herring (all good sources of heart-healthy omega 3 fatty acids)
  • Move your butt! Even if you can only fit in 10 minutes of exercise…just do it!
  • Read labels for trans fats by looking for the words “partially hydrogenated oils” in the ingredient list. Don’t eat these products!

Make it an energizing day!


Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

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