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Heart-Healthy Habits: Nourish and Strengthen with Food and Fitness

Make smart food choices and swaps to build an overall healthy eating style.  Ex:

  • Eating leafy greens such as kale or spinach has nitrates and vitamin k that can reduce blood pressure.

  • Berries have antioxidants that can protect against inflammation.

  • Avocados have healthy fat in them that is good for lowering cholesterol and blood pressure.

Staying active can improve circulation which aids in the removal of toxins in the body.

  • Adults should engage in 150 minutes of moderate physical activity per week. (30 min. day)

  • Get up and move more throughout the day!

    • A 2-minute walk can make all the difference!

  • Start a routine to make new exercise habits easier to remember.


  • Look for the Heart-Check Mark to help you find foods that can be part of a healthy eating plan.

  • Only as many calories as you use up through physical activity.

  • Set realistic goals and make small, lasting changes to prime yourself for success. Once you reach these goals, Keep Going!!!

For more information on heart healthy actions go to this link on Life’s Essential 8:

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