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Saúde no Sudeste 
February is American Heart Month – the perfect time to show your heart some love. Southcoast Health cardiologist Carolyn Davidson, MD shares some heart-healthy advice for protecting and strengthening your body’s most important muscle.
Move with Heart
Exercise is one of the most powerful tools for maintaining a healthy heart. It strengthens the heart muscle, improves circulation and helps manage risk factors like high blood pressure, cholesterol and weight.
And the best part? You don’t need a gym membership or fancy equipment – just a commitment to moving more every day.
The Best Exercises for Your Heart
- A brisk 30-minute walk five days a week can cut your risk of heart disease in half!
- Biking, whether on the road or with a stationary bike, builds endurance and gets your heart racing in a good way.
- Swimming is a full-body workout that’s easy on the joints but tough on heart disease.
- Yoga and resistance training keep your heart and muscles strong while reducing stress.
- Turn up your favorite playlist and move — it’s cardio disguised as fun!
Getting Started
- New to exercise? Start with 10-minute sessions and build up.
- Short on time? Break it into three 10-minute walks per day.
- Get bored easily? Try a new workout each week to keep things exciting!
Eat for Your Heart
You wouldn’t put bad fuel in a race car – so why do it to your body? The right foods can lower cholesterol, reduce inflammation and keep your heart running at full speed. Here are some of the best heart-healthy foods with simple tips for using them day-to-day.
Fruits & Vegetables
These are packed with fiber, antioxidants and potassium, which help lower blood pressure and inflammation.
- Leafy greens: spinach, kale, Swiss chard
- Berries: blueberries, strawberries, raspberries
- Cruciferous veggies: broccoli, Brussels sprouts, cauliflower
- Colorful produce: tomatoes, carrots, peppers, sweet potatoes
Tip: Aim for half your plate to be fruits and veggies.
Healthy Fats (Omega-3s & Unsaturated Fats)
These help improve cholesterol and reduce inflammation.
- Fatty fish: salmon, sardines, mackerel, trout
- Nuts: almonds, walnuts, pistachios
- Seeds: chia, flax, pumpkin, sunflower
- Plant oils: olive oil, avocado oil, canola oil
- Avocados
Tip: Swap butter or creamy dressings for olive oil or avocado.
Whole Grains
They help lower LDL (“bad”) cholesterol and improve blood sugar.
- Oats and oatmeal
- Whole grain bread and pasta
- Brown rice, quinoa, barley
- Farro, bulgar
Tip: Look for “100% whole grain” or “whole wheat” as the first ingredient.
Plant Proteins
Great for heart health and cholesterol control.
- Beans: black, kidney, chickpeas, lentils
- Tofu and tempeh
- Edamame (soy beans)
Tip: Try a meatless meal once or twice a week.
Lean & Low-Fat Proteins
- Skinless poultry
- Fish and seafood
- Low-fat yogurt and milk
- Eggs (especially egg whites or whole eggs in moderation)
Tip: Limit processed meats – like bacon, sausage and deli – which are high in sodium and saturated fat.
Bottom Line
Keeping your heart healthy doesn’t have to be complicated – even the smallest steps can make a big difference. Keep your plate colorful with delicious fruits, veggies and healthy proteins. Limit added sugars and processed foods and stick to natural, whole foods asmuch as possible. Keep your body strong by working exercise into your everyday routine. You don’t need to be a chef or an elite athlete – you just need to start.
Wishing you good health and a strong heart,
Try one of Dr. Davidson’s favorite heart-loving recipes: Vegetarian Lentil & Mushroom Stroganoff
- Produce
- 1 lb baby bella mushrooms (or white mushrooms), thinly sliced
- 1 medium-large onion, diced
- 1 clove garlic
- Fresh herbs (your choice)
- Pantry
- 1 cup dried lentils
- 3 cups water
- 4 Tbsp olive oil (total)
- 1 Tbsp flour (or 1:1 gluten-free flour)
- 1 Tbsp tomato paste
- ½ tsp Dijon mustard
- ¾ cup unsalted vegetable stock (you can also use beef or chicken stock if you prefer)
- Red wine (a few splashes total)
- Salt
- Black pepper
- Dairy
- 1 Tbsp unsalted butter
- ⅓ cup sour cream
- Optional for Serving
- Riced cauliflower
- Whole grain noodles
- Brown rice
- Quinoa
- Bulgur wheat
- Salad or additional vegetables
Instructions
- Cook the lentils
- Combine lentils, water, garlic, herbs, salt and pepper in a pot
- Simmer 15–20 minutes until tender but not mushy; drain if needed and keep warm
- Brown the mushrooms
- Heat 2 Tbsp olive oil in a large nonstick pan over medium-high heat
- Add mushrooms in a single layer; don’t overcrowd
- Once they start browning, season with salt and pepper
- When nicely browned, add a splash of red wine and cook for 30 seconds
- Transfer mushrooms to a plate
- Make the sauce
- In the same pan, heat 2 Tbsp olive oil
- Add diced onion and sauté about 5 minutes until soft and golden
- Add butter and a splash of olive oil
- Stir in flour and cook for 1 minute (don’t let it burn)
- Add Dijon mustard and tomato paste; cook for 30 seconds
- Pour in stock and stir until smooth
- Finish the stroganoff
- Add cooked lentils and mix well; reduce heat to low and cook 1 minute
- Stir mushrooms back in with another splash of wine; simmer 2 minutes
- Stir in sour cream until creamy and heated through; taste and adjust seasoning if needed
- Serve
- Spoon over noodles, rice, quinoa, bulgur or riced cauliflower
- Add a fresh side salad or steamed veggies
- Optional Add-Ins
- Fresh parsley or dill
- Spinach stirred in at the end
- Smoked paprika or thyme for extra depth
