February is Heart Month, a time to raise awareness about heart disease.  Despite advancements in medicine, heart disease continues to claim more lives each year than cancer and other illnesses. And it doesn’t discriminate - it affects both men and women, young and old. According to the Centers for Disease Control and Prevention (CDC), one in every five deaths in the U.S. is due to heart disease. Major risk factors include high blood pressure, high cholesterol, smoking, poor diet, lack of exercise, and stress. Fortunately, making smart lifestyle choices can significantly reduce these risks.

The Power of the Mediterranean Diet

One of the best ways to support heart health is through diet. The Mediterranean Diet, which is rich in heart-healthy foods, has been proven to lower the risk of heart disease. Studies show that this diet can help reduce bad cholesterol, lower blood pressure, and improve overall heart function.

Key Components of the Mediterranean Diet:

• Fruits and Vegetables: Aim for a variety of colors—red peppers, blueberries, spinach, and carrots. The more colorful your plate, the more heart-healthy nutrients you get!
• Healthy Fats: Olive oil, nuts, and seeds provide good fats that support heart function.
• Lean Proteins: Fish (like salmon and tuna), beans, and legumes help maintain muscle and heart health.
• Whole Grains: Brown rice, quinoa, and whole wheat bread are better choices than refined grains.
• Herbs and Spices: Swap out salt for heart-friendly seasonings like garlic, basil, and turmeric.
• Limit Processed Foods: Minimize added sugars, refined carbs, and unhealthy fats found in fast food and packaged snacks.

Move Your Body for a Healthier Heart

Exercise is another powerful way to reduce heart disease risk. Walking is one of the easiest and most effective ways to keep your heart strong. Just 30 minutes of brisk walking five days a week can:

• Lower blood pressure
• Improve circulation
• Reduce cholesterol levels
• Help with weight management
• Boost mood and reduce stress

No need for a gym membership—simply take a stroll around your neighborhood, use the stairs instead of the elevator, or dance to your favorite music!

Managing Stress for a Healthier Heart

Stress is a hidden contributor to heart disease, leading to high blood pressure and inflammation. Managing stress effectively can have lasting benefits for heart health. Here are some simple techniques:

• Deep Breathing: Take slow, deep breaths for a few minutes to calm your nervous system.
• Meditation and Mindfulness: Practicing mindfulness can lower stress hormones and improve heart function.
• Social Connection: Spending time with loved ones and engaging in enjoyable activities can lower stress levels.
• Good Sleep Habits: Aim for 7-9 hours of quality sleep to allow your body to recover and repair.

Take Action This Heart Month

Heart disease may be the number one killer, but it’s not inevitable. By making simple changes—eating a nutritious diet, staying active, and managing stress—you can protect your heart and improve your quality of life. This February, take charge of your heart health and inspire those around you to do the same. Small steps today can lead to a healthier, longer future!

For more information about the Mediterranean Diet and recipes visit the Med Instead of Meds website at medinsteadofmeds.com or contact Kim Terrell, Family & Consumer Science Agent at the N.C. Cooperative Extension, Macon County Center at kimberly_terrell@ncsu.edu

 

Mediterranean Chickpea Salad

A simple Chickpea Salad with feta, cucumber and bell peppers. Fast, healthy and filled with bright Mediterranean flavors, it's a perfect lunches or side!

PREP:25 mins

SERVINGS: 8 to 10 servings (about 12 cups total)

Ingredients

 FOR THE SALAD:

• 1/2cup finely diced red onion about 1/2 small
• 2cans reduced-sodium chickpeas (15-ounce cans), rinsed and drained
• 1 1/2cups chopped fresh flat-leaf parsley about 1 bunch
• 1red bell pepper chopped
• 1orange bell pepper or yellow bell pepper, chopped
• 1green bell pepper chopped
• 1/2large seedless cucumber chopped (about 2 cups)
• 1/2cup crumbled feta about 4 ounces

FOR THE DRESSING:

• 3tablespoons extra-virgin olive oil
• 3tablespoons red wine vinegar
• 2cloves garlic minced
• 1 1/2teaspoons dried oregano
• 1teaspoon kosher salt
• 1/2teaspoon black pepper

 

Instructions

• Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
• Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
• In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.

Notes

• Store leftovers in the refrigerator for up to 3 days.
• Serving ideas: This salad is lovely as is, but to transform it into a main dish, try it stuffed inside pita pockets with hummus and mashed avocado or add grilled chicken and serve it over salad greens with an extra squire of lemon juice and drizzle of olive oil.

Nutrition

SERVING: 1(of 8), about 1 1/2 cupsCALORIES: 169kcalCARBOHYDRATES: 21gPROTEIN: 9gFAT: 7gSATURATED FAT: 1gCHOLESTEROL: 3mgSODIUM: 466mgFIBER: 6g

Source: wellplated.com