(BPT) - February is American Heart Month, providing a timely reminder that there are many ways to support your heart health. Living a more heart-healthy lifestyle is easier than you might think, and it often comes down to small, everyday choices that can add up to improved well-being.
To help you make healthier habits part of your routine, Registered Dietitian Dawn Jackson Blatner shares easy-to-manage tips designed to optimize your heart health this February, and for the long haul.
1. Manage daily stress through simple practices
Stress is a part of everyday life, but small, intentional practices can help manage it more effectively. Even a few minutes of deep breathing, spending time outdoors and taking regular breaks from screens can support overall well-being. Practices like deep breathing, meditation and yoga have been shown to help lower blood pressure and stabilize your heart rate.
2. Stay active in ways you enjoy
While you may think you have to spend hours at the gym using various machines to be fit, being active does not have to be complicated. Any form of movement can provide benefits, especially when it fits naturally into your day. Walking, stretching or participating in social activities like group walks can make it easier to stay consistent over time. Finding activities you enjoy can help make movement feel like a regular part of your routine rather than a chore.
3. Focus on small, sustainable habits
Rather than making drastic changes all at once, starting with small, achievable habits — like taking the stairs, drinking more water or choosing a balanced meal during the workweek — can be easier to maintain over time.
"Choose a couple of these things to try, repeating them until they become a natural part of your routine," said Blatner. "This approach can help you see a lasting improvement for your heart health and overall wellness."
4. Start each day with a nutrient-dense breakfast
Beginning the day with a balanced, nutrient-rich breakfast can help support heart health from the very first meal. Choosing foods that provide high-quality protein and essential nutrients can help fuel your body and support overall wellness. Eggland's Best eggs provide more of the nutrients people need in their daily diet, including Omega-3s and Vitamin D, to help support heart health.
"Eggland's Best eggs also have 25% less saturated fat compared to ordinary eggs," said Blatner. "A diet lower in saturated fat supports healthier cholesterol levels."
Eggland's Best eggs contain more than double the Vitamin B12, ten times more Vitamin E and six times more Vitamin D compared to ordinary eggs. Eggland's Best's superior nutrition is due to its proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and Vitamin E.
Eggland's Best continues to be a proud national supporter of the American Heart Association's Healthy for Good™ movement, which encourages people to take small steps every day to build lifelong healthy habits for themselves and for their families.
Prep Time: 5 mins; Cook Time: 35 mins; Yield: 6 servings; Serving Size: 2
- 7 Eggland's Best Eggs (large)
- Cooking spray
- 1/2 tablespoon canola or corn oil
- 1 onion (yellow preferred), finely chopped
- 1 (8-ounce) package sliced white mushrooms
- 1 (6.4-ounce) package frozen, nitrate-free turkey sausage links (thawed, chopped)
- 1/4 cup fat-free milk
- 1/4 teaspoon ground black pepper
- 1 cup shredded, fat-free cheddar cheese
- Preheat the oven to 350°F. Lightly spray a 12-cup muffin pan with cooking spray.
- In a medium nonstick pan, heat the oil over medium-high heat. Cook the onions and mushrooms for 10 minutes, or until soft, stirring occasionally.
- Meanwhile, warm the turkey sausage according to package directions. Chop the turkey into bite-size pieces. Stir into the onion mixture until well blended. Spoon into the muffin cups.
- In a small bowl, whisk together the eggs, milk and pepper. Pour the egg mixture into the muffin cups. Top with the Cheddar.
- Bake for 25 minutes, or until the eggs are set. Remove from the oven. Let cool slightly. To easily remove the muffins from the pan, run a knife around the edges of each muffin.
