Sustainable eating habits for better heart health

With the first month of the year already come and gone, how are you doing with your new health goals?

The excitement of a fresh start each January motivates many of us to reprioritize and set new goals. For many, diet changes are a focus, but choosing a fad diet on January 1 doesn’t always lead to long-term success. The key to adopting sustainable diet changes is making small adjustments to your habits that will have a lasting impact. Below is a guide to making nutritious choices that will nourish your body and support your long-term health.

Start by adding whole foods

A balanced diet is the foundation of good health; choose foods that provide essential nutrients and are minimally processed:

• Fill half your plate with vegetables: Aim for a variety of colorful, non-starchy vegetables like leafy greens, bell peppers, broccoli and carrots. These are packed with vitamins, minerals and fiber.
• Choose whole grains: Switch from refined grains (like white bread and pasta) to whole grains (like quinoa, brown rice and whole wheat). Whole grains are higher in fiber and help regulate blood sugar levels.
• Include lean proteins: Incorporate lean protein sources—such as chicken, turkey, tofu, legumes and fish—to promote muscle health and keep you feeling full longer.
• Incorporate healthy fats: Include healthy fats from sources like avocados, nuts, seeds and olive oil. These fats are good for heart health and can help keep you satisfied between meals.

Plan and prep your meals

Planning and preparing meals ahead of time can help you make healthy choices all week long.

• Meal prep for the week: Set aside time to prepare meals and snacks in advance. This can include chopping vegetables, cooking grains or portioning out snacks. Having healthy options readily available makes it easier to avoid unhealthy temptations.
• Batch cook: Prepare larger portions of healthy meals (like soups, stews or casseroles) and store them in the fridge or freezer for later in the week.
• Stock your pantry with healthy staples: Keep whole grains, canned beans, nuts, seeds and frozen vegetables on hand so you always have the ingredients for a nutritious meal.

Be mindful of portion sizes

Controlling portion sizes is key to maintaining a balanced diet and avoiding overeating.

• Use smaller plates: Research suggests that using smaller plates can help you eat less without feeling deprived.
• Fill up on veggies: Vegetables are low in calories but high in nutrients and fiber. Filling half your plate with vegetables helps reduce overall calorie intake and boosts nutritional value.
• Pay attention to serving sizes: Be mindful of packaged foods that may contain multiple servings per package. Check the nutrition label for portion sizes and avoid eating directly from the package.

Stay hydrated

Hydration is an essential part of healthy eating. Often, we mistake thirst for hunger, which can lead to overeating.

• Drink water throughout the day: Aim for at least 8 cups (64 ounces) of water daily. If you’re active or there’s warmer weather, increase your water intake to stay hydrated.
• Incorporate herbal teas: Unsweetened herbal teas can be a great alternative to sugary beverages while helping you stay hydrated.
• Limit sugary beverages: Avoid sugary drinks like soda, energy drinks and excessive fruit juices. These provide empty calories and can contribute to weight gain.

Cultivate a positive relationship with food

Adopting a healthy eating routine is not just about what you eat, but how you approach food.

• Avoid guilt around food: Don’t feel guilty about enjoying a treat now and then. Healthy eating is about balance, not perfection.
• Focus on nourishment, not restriction: Rather than focusing on what you can't eat, focus on all the nourishing foods you can enjoy.
• Celebrate small wins: When you make healthy choices, celebrate the positive impact they have on your energy, mood and overall health.

Make 2025 the year you embrace healthy eating habits that will last a lifetime! By incorporating small changes into your daily routine, you’ll nourish your body, feel energized, and develop a lasting relationship with food that supports your long-term health.

Talk with your doctor

Talking with your primary care doctor can help you reach your new year health goals. Whether it's going over diet changes or getting advice on managing high blood pressure, a primary care doctor can work with you to create a unique plan.

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