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Eating for a Heart Healthier You

Heart-healthy eating doesn’t have to be complicated or restrictive, and caring for your heart isn’t about one big change, but the small, everyday choices that support your long‑term health.

You don’t have to give up the foods you love. Making simple swaps and practicing mindful eating can make a big difference in your heart health. Below, you’ll find simple ways to start building heart-healthy habits.

What is Heart-Healthy Eating?

Heart-healthy eating is a proactive approach to lowering the risk of heart disease, heart attack, and stroke. Embrace a plan that works for you! Here are some ways to start making small changes:

  • Prioritize fruits, vegetables, whole grains, beans, and high-fiber foods. 
  • Incorporate lean proteins such as seafood, lean meats, beans, nuts, and soy products. 
  • Avoid saturated and trans fats, limit sodium, and alcohol, and reduce added sugar intake. 

How to Get Started

Begin by reflecting on what truly matters to you. Your personal motivations will be the driving force behind your commitment to heart-healthy eating. Explore your feelings about change and identify both the challenges and positive aspects. Draw inspiration from past successes, times when changes were easier, and apply that wisdom to your current journey.

Celebrate every small victory, whether creating a grocery store checklist, meal prepping, or opting for a healthier substitute—each positive change contributes to your overall success.

What Does Heart-Healthy Eating Look Like?

Choosing a heart-healthy diet doesn’t mean you need to say goodbye to your favorite recipes. Small modifications can make a big difference! Opt for heart-healthy choices by making small substitutions, like choosing:

  • Avocado oil or olive oil instead of shortening or margarine
  • Fat-free milk over whole milk
  • Lean proteins, such as ground turkey or extra-lean beef
  • Low-sodium alternatives or enhance flavor by replacing salt with herbs, spices, or lemon

5 Recipes for a Day of Heart-Healthy Eating

Healthy eating starts with food choices. You don’t have to be a chef when it comes to creating nutritious and heart-healthy meals for you and your family because the Resource Center’s Chef Leslie has got you covered! Here’s a sample day of heart-healthy meals you can try:

Visit our Recipe Library for more inspiration and easy substitutions/modifications for heart-healthy eating.

The Heart of the Matter

Small changes lead to big results. Start today and make heart health part of your everyday life. Your heart health is an investment in lifelong wellness filled with flavorful possibilities!

Visit The California Schools VEBA (CalVEBA) Cooking & Nutrition Hub to help you make informed choices about your dietary and lifestyle choices, supporting your journey towards better health and well-being.

The Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

5 Pumpkin Recipes To Enjoy This Fall

While most folks may link pumpkins to Halloween and carving, there is so much more this fall favorite can do. Pumpkins are rich in Vitamins A, C and E, low in calories and high in antioxidants. Pumpkins are packed with fiber, helping you stay full longer and suppress your appetite. Check out these healthy pumpkin recipes from VEBA’s Chef Leslie Myers!

3 pumpkin spice and chocolate chip muffins on a plate

Pumpkin Chocolate Chip Muffins

Just in time for Fall, Chef Leslie has a delicious, grain-free Pumpkin Chocolate Chip Muffin recipe that the whole family can enjoy!

View the recipe
Watch the video
Glass of Pumpkin Spice-Cauliflower Protein Smoothie

Pumpkin Spice-Cauliflower Protein Smoothie

Change up your smoothie routine this fall with our Pumpkin Spice-Cauliflower Protein Smoothie, packed with vitamin A and beta-carotene.

View the recipe
Watch the video
Pumpking bread slices and loaf on a cutting board with walnuts scattered around

Pumpkin Spice Quick Bread

This tasty, Pumpkin Spice Quick Bread is the perfect seasonal snack or sweet! Plus, it’s super easy to make! You can whip up the batter in a blender or by using a bowl and whisk.

View the recipe
Stack of Pumpkin Spice Protein Squares with pumpkins and cinnamon sticks

Pumpkin Spice Protein Squares

These Pumpkin Spice Protein Squares are made with protein powder for an added health benefit while still having that delicious pumpkin taste!

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Circular baking dish with Low Sugar Crustless Pumpkin

Low Sugar Crustless Pumpkin Pie

This delicious Crustless Pumpkin Pie has all the flavor of pumpkin pie without all the sugar. By substituting granular monk fruit sweetener for the sugar, you get all the pumpkin pie taste without any added sugars.

View the recipe
Watch the video

We hope these yummy pumpkin recipes spice up your holiday season! If you are interested in trying more holiday-inspired recipes, browse through our recipes here or join one of Chef Leslie’s upcoming cooking & nutrition classes here.

Simple Breakfast Tips to Keep You Fueled & Focused

Some consider breakfast as the most important meal of the day. Start your day off right with a simple, healthy breakfast to keep you fueled and focused. VEBA’s Chef Leslie Myers offers simple breakfast tips to keep you going all day long.

  1. Have Ingredients on Hand: Every week when you meal prep, don’t just think about dinner, think about breakfast, too. Be sure to have eggs available as those can be used for almost any breakfast recipe but also add turkey bacon, whole wheat English muffins, chopped veggies and low-fat cheese to your list. If you eat dairy, don’t forget the milk (if you don’t eat dairy, buy a milk alternative).
  2. Add More Vegetables: Instead of ‘avoiding this or that’, try adding in more vegetables. Try and get a variety of colors: red peppers, green peppers, white onions, green scallions, white mushrooms, etc. to include with your omelet or breakfast skillet.
  3. Change Up the Spices & Add-Ins: Even if you use the same main ingredients every day — eggs and vegetables — you can change up the spices and add-ins to create a new taste. You can change from cumin to garam masala to oregano and basil for a new taste every day. Then, if you change up your add-ins, like avocados for omelettes or pumpkin seeds and granola for your yogurt, you’ll have something new to try.
  4. Don’t Overthink It: Your mornings are already busy enough. Save the massive breakfast feast for the weekends, and focus on creating quick, healthy breakfasts for your family. An egg omelet with whole wheat toast or a yogurt “parfait” with fresh fruit and granola are the perfect ways to start your day.
  5. Eat Together as a Family: Who says dinner is the only time to eat together as a family? This may not be possible but if it is, give it a try. You don’t need to do it every day — maybe you designate certain days your kids have to roll out of bed earlier to sit with the family — but it will be worth it. 

Breakfast is a must, and making sure everyone is fueled and fed for a focused day is so important. For breakfast recipe ideas, check out VEBA Resource Center’s library of recipes.