Give your Heart a Hug Through Smart Food Choices

February is Heart Health Month, and an optimal time to focus on smart food choices that benefit this vital organ. Reduce fatty meats and high-fat dairy as well as sodium while increasing foods that help our hearts. Take a heart health challenge this month and choose three new items from the list below per week to include in your diet.  See if you can combine items for a heart-healthy jam-packed dinner, like the delicious and easy-to-make White Bean Kale Quinoa Soup, by https://www.forkintheroad.co/white-bean-kale-quinoa-soup/.  

Vegetables and Fruits

-Dark, leafy greens like spinach, kale, collards, radish greens, arugula

-Berries of all kinds




Whole Grains

-Unrefined whole wheat flour and products

-Whole Oats

-Brown Rice

-Other grains like rye, barley, buckwheat, and quinoa

Fatty fish and Heart-Healthy Oils

-Grilled, steamed, sauteed, or baked Salmon, Mackerel, Sardines, or Tuna

-Olive Oil, Walnut Oil (use for cooking, in salad dressings, in oatmeal, rice, etc.)

Nuts and Beans

Walnuts and almonds

All beans

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