February is not only love month, but also National Heart Month! As much fun as it is to share your heart with others, it’s just as fun to take care of your own!

Take this month to get your cardio on and eat foods that help maintain a healthy, happy heart!

Bellow are some of Coach Zoe’s recommendations:

• Load up on whole fruits and vegetables (vs juices, powders or capsules) 

• Stick to whole grains, not refined grains (Whole wheat flour vs refined wheat flour) 

• Choose heart healthy proteins such as plant based proteins (Beans, nuts/seeds, tofu or other soy products.) 

• Substitute full fat dairy with low-fat or fat free dairy  

• Incorporate fish and seafood twice a week (Not crazy about this one? Start with one meal a week!)  

• Meat or poultry eater? Make lean selections such as chicken or turkey breast 

• Use liquid plant oils that are unsaturated (healthy) such as canola, olive, sunflower and soybean oils instead of saturated (unhealthy) oils such as butter, lard, and coconut, palm and palm kernel oils. 

• Choose minimally processed foods. (Processed and ultra processed foods have been linked to a higher risk of heart disease, stroke, type 2 diabetes, and weight gain.) 

• Minimize added sugars. Studies have linked added sugars to cardiovascular disease.  

• Low or no salt. Cutting sodium lowers blood pressure. The tricky part? It’s not just about what comes out of your salt shaker! Much of the sodium in our diet comes from processed and packaged foods.  

• Limit alcohol intake. To limit the risk of cardiovascular disease, alcohol should not be consumed at all. 

BONUS TIP – Follow these guidelines whether you’re cooking at home, having meals delivered, using meal prep kits, or eating in a restaurant.  

Thanks to The Center for Science in the Public Interest, Nutrition Action (May 25, 2023) and Bonnie Liebman, MS for this information.  

Schedule your complimentary Nutrition discovery session with Coach Zoe here!