Fruits and Vegetables (fresh, frozen, or canned):
Full of vitamins, minerals, and fiber. Eating more fruits and veggies can help lower blood pressure and support a healthy weight.
February Is National Heart Month: Simple Ways to Show Your Heart Some Love
Simple Ways to Show Your Heart Some Love Your heart works hard for you every single day.
February is National Heart Month – a great time to learn small, simple ways to care for your and your family’s heart health. You don’t have to make big changes. Even little steps can make a big difference. It’s time to show your heart some love!
Why Heart Health Matters Your heart is a strong muscle that pumps blood through your whole body. When your heart is healthy, you have more energy, feel better, and can keep up with your kids!
Some things help your heart stay strong, like:
- Eating more fruits and veggies
- Choosing whole grains
- Staying active
- Getting enough sleep
- Managing stress
- Not smoking or vaping
Simple changes add up!
One healthy choice at a time can lead to big improvements for your heart’s health.
Choose WIC Foods for Heart Health
WIC-approved foods can help you make heart-healthy choices that fit your life. Many WIC items support a strong heart by giving your body the nutrients it needs.
Here are some foods you can buy with WIC benefits and how they help support heart health:
Whole Grains (whole-wheat bread, brown rice, whole-wheat pasta, oats):
Whole grains help you feel full longer and can help protect your heart by lowering “bad” (LDL) cholesterol.
Beans and Peas (pinto beans, black beans, kidney beans, lentils):
High in fiber and protein. Beans help keep cholesterol levels healthy and give you long-lasting energy.
Low-Fat or Fat-Free Milk, Yogurt, and Cheese:
These foods give your body calcium and protein without too much saturated fat. Low-fat dairy supports strong bones and a healthy heart.
Eggs:
A great source of protein. Eggs help build muscle and keep you feeling satisfied.
Canned Fish (like canned tuna or salmon):
Full of healthy omega-3 fats that are good for your heart and brain.
Nut Butters (peanut butter):
Peanut butter gives you healthy fats and protein. When eaten in small amounts, these good fats can help protect your heart.
100% Fruit Juice (in small amounts):
Offers vitamins and antioxidants. A small serving can add flavor and nutrition to your day. Try mixing a couple ounces of 100% fruit juice with 8 ounces of water for a flavorful way to stay hydrated.
Choosing WIC foods makes it easier to care for your heart and your family’s health – one meal, one snack, and one small step at a time.
Heart-Healthy Veggie & Bean Quesadilla This simple, heart-healthy recipe uses WIC foods and takes only a few minutes. It offers fiber, protein, and whole grains which are all great to support heart health.
Ingredients
1 whole-wheat tortilla
¼ cup canned beans, drained and rinsed
¼ cup shredded cheese
¼ cup canned or fresh chopped veggies (like canned
corn, or chopped peppers, spinach, or tomatoes)
A little oil or spray for the pan
Directions
1.
Heat a small pan on medium heat.
2.
Place the tortilla in the pan.
3.
Add beans, veggies, and cheese on one half.
4.
Fold the tortilla over the filling.
5.
Cook 2–3 minutes per side until warm and lightly browned.
6.
Slice and serve.
Wintertime Heart-Healthy Activities Staying physically active helps your heart stay strong, but sometimes winter can make it tough to get moving.
Here are simple ways to stay active even when it’s too cold to be outside:
Move indoors
- Turn on some music and have a family dance party.
- Walk around your home or climb stairs for a few minutes.
-
Try simple stretches or follow a short online kids’ movement video.
Here are a few to check out:
MAKE MOVEMENT FUN
- Set a timer for a 2-minute “move break.” Everyone keeps moving until the timer goes off!
- Play “Follow the Leader.”
- Do simple games – jumping jacks, toe touches, or marching in place.
BUNDLE UP AND GO OUTSIDE
When the weather is safe:
- Take a short walk with your child.
- Play “I Spy” or look for animal tracks in the snow.
- Have a quick snowball toss or build a small snow buddy.
Even 5–10 minutes of movement at a time helps your heart stay strong. Every bit of activity adds up!
REFERENCES:
American Heart Association (2024, July 30). Diet and Lifestyle Recommendations for Heart Health.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Mayo Clinic. (2024, April 4). Heart-healthy diet: 8 steps to prevent heart disease.
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
National Heart, Lung, and Blood Institute. (2025). Eat a Heart-Healthy Diet.
https://www.nhlbi.nih.gov/heart-truth/eat-a-heart-healthy-diet
USDA WIC Works Resource System. (2025). Eye on Nutrition: A Heart Healthy Diet.
https://wicworks.fns.usda.gov/resources/eye-nutrition-heart-healthy-diet
Author: Amanda Hojnacki
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