Hello there! As February unfolds with its romantic vibes, complete with the abundance of chocolates and flowers, it’s also the perfect time to tune in to our heart health. So, in this post, GFL will explore cardiovascular wellness, mixing up some practical tips to keep our hearts healthy and happy. Let’s celebrate Heart Health Month with curated selection of tasty plant-based recipes that’ll tantalize your taste buds and nourish your heart.

Understanding the Importance

Heart disease is prevalent. In the United States, it is the leading cause of death for both men and women of all ages and races, according to the CDC. And, ladies, take heed because it is not just a man’s disease anymore. Heart disease is now the top leading cause of death for women, claiming 1 in 5 female lives. Shocking, right? Yet, despite the stats, many women are unaware of the risks. Globally, heart disease takes a third of all lives, as per the American College of Cardiology. Recognizing the risk factors–such as sedentary lifestyles, poor diets, and chronic stress–is crucial. There is good news: we can do something to reverse symptoms and prevent heart disease by changing our diets, increasing physical activity, incorporating stress management practices, and improving sleep quality. 

Nurturing the Beat Within

Diet Choices

What we eat plays a huge role in our heart health. Embrace the art of mindful eating. There are plenty of heart-healthy diets around, like the Mediterranean Diet. This consists of eating lots of fresh veggies and fruits, a modest amount of whole grains, and healthy fats such as extra virgin olive oil, nuts and seeds, legumes, and proteins such as omega-3 fatty fish and lean chicken. Then there’s the Plant-Forward approach, focusing on plant-based foods with a small amount of meat. And let’s not forget DASH, which stands for Dietary Approaches to Stop Hypertension. DASH is all about dialing down the salt and sugar while boosting the veggies and whole grains rich in minerals such as potassium, calcium, and magnesium to help control blood pressure.

Portion Control

Portion control is easy to do with these helpful tips from nutrition experts. Divide your plate into sections where half of your plate contains 2.5 cups of vegetables and 2 cups of fruits, while the other side has a fist size of protein and a cupped hand size of whole grains or carbs. Dairy occupies a tiny portion of the meal, and nutritionists recommend consuming dairy and dairy alternatives high in calcium and low in fat.

Cadence of Activity

Let’s get moving! Exercise isn’t just about fitting into smaller-size clothes; it’s about keeping our hearts strong and happy. A brisk walk totaling 150 minutes per week or walking 30 minutes a day can lower blood pressure. Incorporate muscle-strengthening exercises like yoga and Pilates or weight lifting twice a week. Shake it out in a Zumba or dance class to find joy and new friends. Movement can get your heart pumping and your spirits soaring.  

Chill Out

Stress is like that annoying background noise that can throw off the harmony of our hearts. If we don’t know how to tame it, it becomes chronic and can result in high blood pressure or even stroke. It can lead us to engage in negative behaviors such as overeating, smoking, and drinking that are not healthy for our hearts. During heart health month, let’s prioritize our mental well-being by practicing simple stress-reducing techniques. Learning to recognize and understand your triggers is the first step. Then, build on specific management skills and techniques such as deep breathing, seeking moments of tranquility in nature while doing mindful walking, cultivating gratitude, and engaging in a relaxing hobby such as cooking, knitting, and gardening. Do whatever gives you joy and peace and keep that heart rhythm steady.

Catch Some Zzzz’s

Getting enough shut-eye isn’t just for beauty sleep; it’s essential for heart health, too. Aim for at least 7 hours a night, according to the CDC. This allows the body to repair itself and not put you at risk for high blood pressure, obesity, and Type 2 Diabetes. During normal sleep, blood pressure drops and increases the body’s sensitivity to insulin, improving blood sugar control. And poor and inadequate sleep leads to elevated cortisol levels, which is linked to obesity. Pay attention to your sleep patterns. If you have trouble with insomnia, work with a healthcare professional. Some tips to get better sleep include:

• Sticking to a regular sleep schedule.
• Getting physical activity during the day.
• Keeping your bedroom a cozy sanctuary by keeping it cool, dark, and quiet.
• Removing electronic devices.
• Avoid large meals, caffeine, and alcohol before bedtime. 

Get Annual check-ups

Getting regular medical check-ups is like giving your heart a tune-up. This keeps tabs on your blood pressure, cholesterol, and blood sugar and catches any issues before they become full-blown problems. Health care is preventive care!

GFL Recipe and Product Recommendations

Now, here’s the best part. I have some delicious heart-healthy recipes to share that are simple to make.

Recipes

• Black Bean and Sweet Potato Chili. This packs a powerful heart-healthy punch. Sweet potatoes, rich in potassium, help the body eliminate salt, lowering blood pressure. Meanwhile, black beans are a nutritional powerhouse boasting protein, potassium, magnesium, folate, and fiber, all of which contribute to lower cholesterol and triglyceride levels while regulating blood pressure.

• Kung Pao White Bean. For those craving Chinese flavors, this dish is a must-try. With a medley of onion, ginger, garlic, red chili pepper, and jalapeno, it not only spices up our taste buds but also helps regulate blood pressure, reduce the risk of heart attack and stroke, and lower cholesterol levels.

•  Red Kidney Bean Curry. Transport your taste buds to Southern Asia with this fragrant curry infused with traditional Indian spices. Rich in phytochemicals, this dish promotes heart health while adding a warming flavor to your meal. 

• Ful Mudammas (Egyptian Fava Beans). Zesty and vibrant, this dish is a true palate-pleaser. With tomatoes, parsley, and jalapeno peppers, it’s a delightful blend of flavors that offer nutrition benefits like lycopene, potassium, fiber, and vitamin C that are good for your heart. 

• African Bean Stew. Creamy and satisfying, this stew, made with coconut milk, is a nourishing treat for both body and soul. However, enjoying coconut milk in moderation is important due to its saturated fat content. But paired with nutritious beans and spices, this dish makes for a nutritious meal.  

Dairy-free, Meat-free Products

And for those craving some cheesy goodness, look no further than Miyoko’s Creamery. Their plant-based cheeses, crafted from organic cultured cashew milk, offer a delectable alternative that’s both creamy and satisfying. Additionally, for those looking to explore meat alternatives, Meati products are a game changer. Made from sustainably farmed mushroom root, they provide a tasty and nutritious option that’s kind to your body and planet.  

The Takeaway

So, as Heart Health Month unfolds, let’s show some love to our hearts. We can nourish this incredible organ that keeps us alive and thriving with mindful choices and tasty recipes. So, go ahead and love your heart!