Fueling Your Heart: Simple Nutrition Habits for February

February Focus: Heart Healthy Habits that Last

February is American Heart Month—a perfect time to check in on habits that support heart health without turning nutrition into a list of rules. Small, intentional choices around food, movement, and balance can make a meaningful impact over time.

This month, we’re focusing on realistic, heart-healthy habits that fit into real life—especially during busy weeks and special occasions (yes, even Super Bowl Sunday).

Build a Heart-Healthy Plate 🥗

Heart health doesn’t require a complete diet overhaul. Instead, it’s about emphasizing foods that support cholesterol, blood pressure, and overall cardiovascular health.

The 2025–2030 Dietary Guidelines for Americans highlight a return to basics:

  • Prioritizing nutrient-dense, minimally processed foods

  • Choosing healthy fats more often

  • Increasing fiber intake through whole grains, fruits, vegetables, and legumes

👉 A Guide to the 2025–2030 Dietary Guidelines – Nutrition HealthWorks Handout

These guidelines are meant for the general population health, which is why personalized nutrition guidance is still so important—especially if you have specific health goals or conditions.

Simple Swaps for a Healthier Heart 💙

One easy way to support heart health is by swapping higher-sodium or saturated-fat foods for fiber-rich, plant-based options.

Our Heart-Healthy Pulse Swaps handout highlights simple changes like:

  • Using chickpeas instead of deli meats

  • Choosing lentils over canned soups

  • Adding beans to meals for fiber and fullness

Pulses (beans, lentils, chickpeas) are naturally low in sodium, high in fiber, and linked to improved cholesterol levels—making them a powerful addition to your routine.

👉 Heart-Healthy Pulse Swaps Handout

Game Day, But Make It Heart-Smart 🏈

Heart health doesn’t mean skipping fun food—especially during Super Bowl weekend. It’s about balance and smarter ingredient choices.

Our Touchdown-Worthy Super Bowl Bites handout includes snack ideas that:

  • Use healthy fats from nuts and seeds

  • Balance flavor with mindful sodium

  • Keep snacks satisfying without feeling restrictive

👉 Touchdown-Worthy Super Bowl Bites Handout

Enjoy the game, enjoy the food, and enjoy knowing your choices support your goals.

Sweet Treats Can Still Fit 🍫☕

Heart-healthy eating includes enjoyment—and yes, dessert can still have a place.

The Chocolate Chip Espresso Yogurt Cake is a great example of how ingredients like Greek yogurt, olive oil, and whole-grain flour can support a more balanced approach to baking while still delivering flavor.

👉 Chocolate Chip Espresso Yogurt Cake Recipe

Food doesn’t need to be labeled “good” or “bad”—it’s about how it fits into your overall pattern.

Add Color (and Nutrients) with Beets ❤️

Beets are a heart-healthy powerhouse, rich in fiber, folate, and antioxidants. They’re also incredibly versatile.

The How to Use Beets handout shows simple ways to enjoy them:

  • Roasted as a side or salad topping

  • Blended into hummus

  • Baked into crispy beet chips

👉 How to Use Beets Handout

Adding naturally colorful foods like beets is an easy way to support heart health while keeping meals interesting.

We’re Here to Support You 💚

Nutrition HealthWorks at the Y
Whether you’re setting new goals or refining existing routines, Nutrition HealthWorks dietitians are here to support you every step of the way!

NINA CASETTA, RD
Warlick Family YMCA Dietitian
Nutrition HealthWorks

PATRICIA SKOLNIK, RD, LDN
Stowe Family YMCA
Nutrition HealthWorks

Category
Healthy Living