In recognition of American Heart Month, Venice Family Clinic health educator Kelly Ayllon shares a few recommendations to help you eat a more heart-healthy diet.
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1. Control your portion size
Adding too much to your plate or eating until you feel stuffed can lead to eating more calories than your body needs. An adult typically consumes around 2,000 calories per day, but eating more calories than recommended could then lead to a higher weight and increase our risk of cardiovascular disease. For example, having a higher weight can cause high blood pressure, which, if unmanaged, can damage your heart. To learn more about your personal calorie needs, visit your primary care doctor or schedule a consultation with a dietician.

2. Balance your plate
Eating well-balanced meals helps your heart stay healthy by making sure you get all of the nutrients you need without eating too much or too little of any food group. Generally, to eat a well-balanced meal, fill half of your plate with fruits and vegetables, one quarter of your plate of whole grains such as quinoa, oats or brown rice and one quarter of your plate with protein such as fish, poultry, beans or nuts.

3. Load up on fruits and vegetables
Fruits and vegetables are excellent sources of vitamins and minerals and rich in dietary fiber, a carbohydrate with many benefits including managing diabetes, weight management, and digestive health. They also contain compounds such as antioxidants that may help prevent cardiovascular disease. To increase your antioxidant intake, choose berries such as strawberries, blueberries, raspberries, goji berries and green leafy vegetables like kale, spinach and okra.

4. Choose whole grains over refined grains
Whole grains provide fiber and other nutrients that can help regulate blood pressure and heart health. Consuming whole grains can help lower insulin levels which can also lower the risk of Type 2 Diabetes. This is because whole grains are rich in fiber, which can help control your blood sugar since the body is not able to absorb and break down fiber which in turn doesn’t cause a spike in blood sugar like other carbohydrates (white rice, white bread, and pasta) do.
Fiber can also stop your body’s absorption of certain fats and cholesterol which can therefore help decrease your triglyceride and cholesterol levels which can reduce the risk of heart disease. Make simple substitutions where you can, such as opting for whole-grain or whole-wheat bread instead of white bread and brown rice, barley, or buckwheat instead of white rice.

5. Limit your intake of saturated and trans fats
Limiting saturated and trans fats can help reduce your blood cholesterol which can reduce your risk of heart disease. To reduce your consumption of saturated fats, trim visible fat off meat and use less butter, margarine and shortening when cooking and serving your meals.
You can also substitute unsaturated fats for saturated fats in your meals. Examples of such substitutions include using low-fat yogurt instead of sour cream or avocado spread on toast instead of butter and margarine. To avoid trans fats in your diet, look out for “partially hydrogenated oils” in your packaged foods and read nutrition labels to make sure you minimize your intake of trans fats.

6. Choose low-fat protein sources
Poultry, fish, low-fat dairy products and eggs are some of the best sources of low-fat protein. Opt for skinless chicken breasts instead of skin-on or fried chicken, and drink skim or low-fat milk rather than whole milk. Legumes (beans, peas, lentils, chickpeas and soybeans) are a great source of plant protein for vegetarians, vegans and those eating a plant-based diet.

7. Limit or reduce sodium in your diet
Eating too much salt can lead to high blood pressure, a risk factor for heart disease. The Food and Drug Administration recommends that you look at the nutrition labels on food products and use the Percent Daily Value (%DV) to make healthier choices. Generally, 5% DV or less of sodium per serving is considered low and 20% DV or more per serving is considered high. Reducing the amount of sodium you eat or drink is a great step towards a healthy heart.
Learn how to live a heart healthy lifestyle.  We offer a number of different programs and classes, all designed to help patients and other community members improve their health and wellbeing. Visit the Community Calendar on our website to sign up.

For more information about our services, venicefamilyclinic.org

February: The Month of Love… and Your Heart
February—the month of love, chocolates, and grand gestures. But while you’re planning romantic surprises for others, what about the one that works the hardest for you—your heart?
This Valentine’s Day, instead of just focusing on roses and candlelit dinners, give yourself a gift that truly lasts: a stronger, healthier heart. And guess what? You don’t have to run marathons or live on a treadmill to get there. A study highlighted by the National Heart, Lung, and Blood Institute shows that women who strength train 3-4 times per week experienced a 30% reduction in cardiovascular-related death disease by 30%.
Yet, strength training is often overlooked—especially by those over 40—while cardio continues to steal the spotlight. It’s time to change that and show your heart some real love.
Wait… Strength Training for Heart Health? Isn’t That What Cardio’s For?
For years, we’ve been told that running, cycling, and aerobics are the best ways to keep our hearts healthy. And while cardio is great, it’s only part of the picture.
Because guess what? Your heart is a muscle too! And just like your arms, legs, and core, it needs resistance training to get stronger. So why are we treating it like the exception? It’s time to give it the workout it deserves.
How Strength Training Helps Your Heart (Yes, Really!)
If lifting weights doesn’t seem like the obvious choice for heart health, here’s what the science says:
✔️ Lowers Blood Pressure
Strength training improves blood vessel function, helping arteries stay flexible and reducing the strain on your heart.
✔️ Improves Circulation
Lifting weights gets your blood moving efficiently, ensuring oxygen reaches your brain and muscles for better overall function.
✔️ Balances Cholesterol Levels
Strength training has been shown to lower LDL (bad cholesterol) and boost HDL (good cholesterol), reducing plaque buildup in arteries.
✔️ Reduces Stress & Inflammation
Chronic stress takes a toll on the heart, but resistance training helps lower cortisol levels and fight systemic inflammation.
Why Strength Training is Still in the Dark Ages (Especially for Women Over 40)
While younger generations are finally embracing strength training, many people—especially women over 40—still hesitate. Why? Because of outdated myths like:
🚫 “Lifting weights will make me bulky.” Nope! Strength training tones muscles and boosts metabolism, helping you stay lean.
🚫 “I only need cardio for heart health.” Also nope. Strength training complements cardio and offers benefits that cardio alone can’t.
🚫 “I’m too old to start.” Absolutely not. Your muscles don’t retire--they just need you to show up.
The Best Love Story? The One You Have With Yourself!
Valentine’s Day isn’t just about romance—it’s about self-love too. And what better way to show yourself love than by investing in your health?
When you prioritize strength training, you’re telling yourself:
✔ "I deserve to be strong."
✔ "I deserve to feel amazing."
✔ "I deserve a heart that beats strong for years to come."
How to Get Started (No, You Don’t Need to Deadlift a Car)
Getting into strength training doesn’t mean you have to bench-press your body weight. Start small and build from there:

• Bodyweight Basics – Squats, lunges, push-ups—simple, effective, and no equipment needed.
• Add Resistance – Use dumbbells or resistance bands to challenge your muscles.
• Be Consistent – Aim for 2-4 sessions per week, even if they’re just 20 minutes long.
• Get Expert Guidance – A structured program helps you avoid injury and see results faster.

And if you’re looking for a proven system, this is exactly what Stephen Hercy, aka Dr Fitness USA, specializes in! As the co-founder of Dr Fitness International LLC, he has pioneered Ergonomic Strength Training, a unique method designed to help you gain strength safely and efficiently—without pain, burnout, or injuries.
Give Your Heart Some Love—Start Strength Training Now!
This February, instead of just celebrating love with chocolates and roses, celebrate it with strength. Whether you’re lifting weights, lifting groceries, or just lifting your spirits, remember:
💡 The best investment you can make is in yourself.
So, do your heart a favor--start strength training now. It’s never too late to fall in love with your health.
 
Batista Gremaud is the CEO and founder of Dr Fitness International LLC, an International Body Designer and corporate wellness expert, #1 best-selling author, and executive producer of Dr Fitness USA THE SHOW: Empowering Individuals and organizations to achieve peak performance through transformative fitness and wellness solutions, that foster health, productivity, and resilience.
Contact
310-424-9608
https://www.DrFitnessUSA.com 
https://www.DrfitnessInt.com