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Heart Month

Heart Month

The health of your heart is at the heart of your health.

From diet and exercise to getting enough sleep each night, there are simple, everyday ways you can maximize your habits to stay heart strong. Recognize Heart Month by doing these things for yourself so you can live your healthiest life possible.

The health of your heart is at the heart of your health.

From diet and exercise to getting enough sleep each night, there are simple, everyday ways you can maximize your habits to stay heart strong. Recognize Heart Month by doing these things for yourself so you can live your healthiest life possible.

Heart Month Eat Healthy

Eat a variety of nutrient-rich foods.

Learn more

Heart Health Month Move Around

Be sure to move a little throughout the day, even if you regularly hit the gym.

Learn more

Stress is inevitable, but you can train yourself to cope in healthy ways.

Learn more

Heart Health Month Stress Relief

Stay heart strong all night long with plenty of sleep.

Learn more

Heart Health Month Get Good Sleep
Heart Health Month Stop Smoking

Don’t smoke!

Learn more

Heart Health Month UCHealth Can Help

UCHealth can help.

Learn more

Heart Month Eat Healthy

Eat a variety of nutrient-rich foods.

Learn more

Be sure to move a little throughout the day, even if you regularly hit the gym.

Learn more

Heart Health Month Move Around
Heart Health Month Stress Relief

Stay heart strong all night long with plenty of sleep.

Learn more

Stress is inevitable, but you can train yourself to cope in healthy ways.

Learn more

Heart Health Month Get Good Sleep
Heart Health Month Stop Smoking

Don’t smoke!

Learn more

UCHealth can help.

Learn more

Heart Health Month UCHealth Can Help
Heart Month Eat Healthy

Eat a variety of nutrient-rich foods.

Learn more

Heart Health Month Move Around

Be sure to move a little throughout the day, even if you regularly hit the gym.

Learn more

Heart Health Month Stress Relief

Stay heart strong all night long with plenty of sleep.

Learn more

Heart Health Month Get Good Sleep

Stress is inevitable, but you can train yourself to cope in healthy ways.

Learn more

Heart Health Month Stop Smoking

Don’t smoke!

Learn more

Heart Health Month UCHealth Can Help

UCHealth can help.

Learn more

Eat a variety of nutrient-rich foods.

  • Be sure to get enough minerals, protein, whole grains and lower-calorie nutrients to help control weight, cholesterol and blood pressure.
  • Maintain a balanced diet that emphasizes fruits and vegetables and whole grains.
  • Limit foods high in calories, saturated fat, trans fat and sodium.


Source: American Heart Association

Heart Healthy Recipes

Ingredients:
2 (15 oz.) cans low-sodium black beans, rinsed and drained
1 (15 oz.) can low-sodium corn, rinsed and drained
1 cup diced jicama
¾ cup chopped seeded tomato (1 medium tomato)
½ cup sliced carrots
½ cup chopped red bell pepper
2 finely sliced green onions

Dressing:
¼ cup red wine vinegar
2 tbsp. olive oil
½ tsp. chili powder
¼ tsp. ground cumin
1 crushed garlic clove

Instructions:
In a large glass or plastic bowl, toss together black beans and vegetables.In a small bowl stir together all ingredients for dressing. Add dressing to bean mixture and blend well. Cover and chill. Makes 10 servings.

Nutrition Facts per serving:
½ cup serving: 110 calories, 3g fat, 0gm saturated fat, 4.5g protein, 16g carbohydrate, 12g sodium, 5g fiber

Ingredients:
1 (12 oz.) can undiluted frozen apple juice
2 tbsp. cornstarch
1 tbsp. heart-healthy spread like Smart Balance or I Can’t Believe It’s Not Butter
1 tsp. lemon juice
1 tsp. cinnamon
6 cups fresh or frozen blueberries

Crumb topping:
1/4 cup heart-healthy spread
1/3 cup honey
1/3 cup chopped pecans
1/2 cup all-purpose flour
2 cups quick-cooking oats

Instructions:
In a small saucepan, combine apple juice concentrate and cornstarch. Whisk together and cook over medium heat until thick. Add spread, lemon juice and cinnamon. Pour over blueberries and set aside. For crumb topping, mix spread with honey. Add nuts, flour and oats. Mix well, coating all dry ingredients with the honey mixture. Coat a 9 x13-inch baking dish with no-stick cooking spray. Pour blueberry filling into prepared dish and sprinkle evenly with crumb topping. Bake at 350° for 30–40 minutes or until crumb topping is golden brown. Makes 16 servings. To make a smaller serving of this recipe, cut all the ingredients in half and bake in an 8 x 8-inch baking dish.

Nutrition facts per serving:
193 calories, 5g fat, 0g saturated fat, 3g protein, 35g carbohydrate, 42mg sodium, 3g fiber

Ingredients:
1 ½ lb ground turkey
2 egg whites
1 chopped onion
1 cup 1% milk
1 cup crushed wheat crackers
Salt and pepper to taste
2 tbsp. brown sugar
2 tbsp. prepared mustard
1/3 cup low-sodium ketchup
1 cup chopped veggies: bell peppers of any color, chopped mushrooms or shredded zucchini

Plant-based substitutions:

  1. Replace meat with a meat substitute, like Beyond Beef®.
  2. Use a vegan egg substitute, like JUST egg, Neat egg, or of Follow Your Heart® egg,
  3. Replace dairy milk with non-dairy, unsweetened/unflavored nut or oat milk.

Instructions:
Preheat oven to 350 degrees. Combine the turkey, egg whites, onion, milk and crackers. Season with salt and pepper and place in a lightly greased loaf pan OR form into a loaf and place into a larger baking dish. In a separate bowl, combine the brown sugar, ketchup and mustard. Mix and pour over the meatloaf. Bake at 350 degrees for one hour.

Nutrition facts per serving:
269 calories, 12.2 g fat, 2.4 g saturated fat, 89 mg cholesterol, 348 mg sodium, 17 g carb, 1.9 g fiber

Be sure to move a little throughout the day, even if you regularly hit the gym.

  • Take short walks every so often, and take the stairs when you can.
  • Park a little farther away from the entrance.
  • Stand up from your desk periodically and do a little stretch.

Stress is inevitable, but you can train yourself to cope in healthy ways.

  • Meditate, even if it’s just for a few minutes.
  • Stay connected to family and friends.
  • Challenge yourself to change your thoughts from negative (I can’t) to positive (I can try).

Stay heart strong all night long with plenty of sleep.

  • Develop a relaxing bedtime routine.
  • Go to bed early enough to sleep seven or more hours per night.
  • Talk to your doctor about any ongoing sleep problems.
  • Pay attention to warning signs for sleep apnea and talk to your doctor about getting a sleep study if you observe any of these signs:
    • Snoring, gasping or choking during sleep
    • Excessive daytime sleepiness
    • Difficulty falling or staying asleep

Don’t smoke!

  • Smoking increases the risk of cardiovascular disease and damages the lining of your arteries.


Source: National Institute of Health

UCHealth can help.

Our expert team provides high-quality, compassionate cardiovascular care while developing innovative treatments and hosting clinical trials for heart and vascular diseases.

No matter what type of care you need, you will benefit from our personalized, multidisciplinary treatment plans.

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