Delicious Heart Healthy Family Meals and Exercise for a Healthier Life

It's heart month, and what better time to assess your family's routine to make sure you protect this vital organ? Here are some easy ways to practice heart health this February - and all year long!

Heart Healthy Diet Essentials

What is a "Heart Healthy" Diet?

A heart healthy diet is focuses on whole grains, vegetables, fruits, lean protein, and healthy fats. The American Heart Association recommends a diet that’s rich in whole grains, fruits, and vegetables, and low in added sugar and sodium.

Why eat like this? A healthy diet can help reduce the risk of heart disease and stroke, and limiting processed foods and added sugars is essential for a lifetime of health.

Your kids will benefit from smarter food choices. Choosing lean protein sources, such as chicken, fish, and ground turkey, can help lower saturated fat intake.

Heart Healthy Recipes for Busy Families

Too much saturated fat can be difficult on the heart, so opting for these foods can help boost the health of your whole family while protecting their heart function.

Quick and Easy Meal Ideas

Here are some health eating tips recommended by the American Heart Association:

• Try heart-friendly recipes like baked salmon, roasted or steamed vegetables, and pasta dishes made with whole grain noodles.

• Use herbs and spices to add flavor to your dinner, instead of salt and sugar. Too much sodium can be taxing on the heart.

• Mix heart healthy ingredients like avocado, nuts, and seeds into your meals.

• Make a big batch of healthy soup or stew on the weekend and enjoy it throughout the week.

• Create balanced plates using lean meats and fish, served with veggies and rice.

Healthy Meal Planning Tips

When you plan your meals around whole grains, vegetables, and lean protein sources, it can be easier to plan delicious meals that are good for the heart.

Make a grocery list and stick to it to avoid impulse buys when you're shopping. Try to encourage your kids to read labels, and avoid foods high in sugar and salt.

Cook at home most nights of the week to control the ingredients and portion sizes. Although restaurant food can be tasty, their recipes are often higher in oils, fats, and sodium. Cooking at home allows parents to control exactly what goes into their food.

Involve your family in meal planning and cooking to make it a fun and collaborative process. You can use a meal planning app or website to find new and healthy recipes. 

Simple Swaps

Heart healthy eating can be made easy by making dishes your kids love, in a healthier way. For instance, "fried chicken" can be made in an air fryer with some buttermilk, crushed whole grain crackers, parmesan cheese, and flour. You can make healthier spaghetti and meatballs by swapping regular noodles for whole wheat pasta, and choosing a low-sugar marinara sauce. You can make healthier cheeseburgers by using ground turkey instead of ground beef, whole wheat buns, and making sweet potato fries on the side.

The American Heart Association website has tons of great meals broken down into convenient recipe categories.

Exercise for a Healthier Life

Heart healthy eating is important, but so is exercise! You can get the whole family to participate in physical activities that will boost overall heart health.

Benefits of Regular Exercise

Regular exercise can help your heart by lowering blood pressure and cholesterol levels. Exercise can also improve overall cardiovascular health and reduce the risk of heart disease.

If you don't know where to start, aim for at least 150 minutes of moderate-intensity exercise per week. Find activities that you and your kids enjoy and make exercise a sustainable part of your lifestyle. Completing a substantial amount of physical activity each week can help your family stay healthy and strong!

Family-Friendly Exercise Ideas The Kids Will Love

Here are some ideas for family-friendly workouts:

• Going for a weekend family bike ride or hike.

• Playing a game of soccer or basketball together.

• Taking a dance class or trying a new sport together.

• Going for a walk or jog around the neighborhood after dinner.

• Try a family-friendly yoga class.

Staying Motivated To Practice Heart Health

Set Realistic Goals and Track Progress

Set specific and achievable goals for your heart healthy journey as a family. You can use a food diary or mobile app to track your eating habits and physical activity. Consider getting fitness watches or pedometers so your kids can track their daily activity.

Find resources in your community to support your heart health journey. See if your local community center is doing an events for heart month.

Reward your family for reaching milestones and achievements. Are you tracking your steps? Encouraging your kids to try new recipes? Make a point to celebrate the small victories you experience as parents, knowing you're setting your kids up for a lifetime of heart healthy practices.

Heart healthy recipes and workouts can be simple and fun for the whole family.

Following a heart healthy diet and regular exercise can help reduce the risk of heart disease and improve overall health. By making small changes to eating habits and activity levels, you can improve your family's health in significant ways.