With Valentine’s Day around the corner, love is in the air – so why not show some love to your heart, too? February is Heart Health Month, the perfect time to focus on simple, delicious ways to nourish your heart and your family.
State College and the surrounding areas offer a wide variety of fresh, wholesome foods to make heart-healthy eating a breeze! Whether you’re picking up fresh produce at Centre Markets, enjoying a nourishing grain bowl from Roots Natural Kitchen, or sipping a fruit smoothie at Webster’s Café, there are plenty of local options to support your heart and your health. Let’s dive into some fun, practical tips to help you love your heart this month!
Build a Heart-Healthy Plate with Love
Think of your plate as a love letter to your body, packed with vibrant colors and balanced nutrients. Here’s how to create meals that say “I care”:
❤️ Half the plate: Colorful veggies
Fill your plate with non-starchy vegetables like spinach, broccoli, bell peppers or carrots. These powerhouse foods are packed with fiber, vitamins and antioxidants to support heart health and lower inflammation.
❤️ Quarter of the plate: Lean protein
Treat your heart to options like salmon, tofu or beans. Fatty fish, such as salmon and mackerel, are rich in omega-3s—a little hug for your heart health.
❤️ Quarter of the plate: Whole grains
Show your heart some whole-grain love with brown rice, quinoa or farro. The fiber supports healthy cholesterol levels and keeps you feeling full longer.
❤️ Add healthy fats
Incorporate heart-healthy fats like olive oil, avocado, nuts or seeds. They’re good for your heart and make meals satisfying and flavorful.
Foods That Love Your Heart Back
Stock your kitchen with these heart heroes to make healthy eating simple and enjoyable:
- Berries: Blueberries, strawberries and raspberries are antioxidant powerhouses. Add them to your oatmeal or snack on them straight from the carton.
- Leafy Greens: Spinach, kale and Swiss chard are rich in potassium to help regulate blood pressure. Toss them into soups or salads, like this Kale Pomegranate Salad, for a nutritional boost.
- Nuts and Seeds: Almonds, walnuts and flaxseeds offer heart-healthy fats and fiber. Sprinkle them on yogurt or baked goods for extra crunch.
- Legumes: Lentils, chickpeas and black beans provide plant-based protein and soluble fiber. Try them in stews, homemade hummus or a Red Lentil Curry.
- Whole Grains: Oats, quinoa, and farro support healthy cholesterol. Start your day with oatmeal topped with berries and a drizzle of local honey or try out these Turkey & Quinoa Stuffed Peppers for dinner!
Small Changes, Big Impact
You don’t have to overhaul your entire diet to make a difference. Even small changes—like swapping white bread for whole grain or adding a handful of spinach to your pasta—can add up. Think of these habits as acts of self-love – for your mind, body and soul.
This Valentine’s Day, show yourself some love with a meal that’s both delicious and heart-healthy! Take a stroll through State College’s farmer’s markets for fresh, local ingredients or explore wellness-focused events happening nearby.
Want more simple, flexible nutrition tips? Follow @food.freedom.momma on Instagram for ideas that make healthy living doable—without the stress of dieting. Let’s toast to your heart, health, and a little extra self-love this Valentine’s Day! ❤️
Food Freedom Momma founder Claire Harpster is a Registered Dietitian and Certified Intuitive Eating Counselor based in State College with a passion for promoting healthy and balanced living.
