Abstract geometric shapes forming a stylized heart symbol
Hands holding a red heart together gently

eating-disorders 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!

Heart health icon 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.

Mother lifting smiling toddler in cozy bedroom
Healthy foods list icon 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:

Assorted fresh vegetables and fruits in vibrant colors
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.

Whole grain bread surrounded by various pasta and grains
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.

Assorted beans and lentils arranged in a colorful display
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.

Assorted dairy products arranged on a wooden table
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.

Fried egg on bright yellow background
Eggs:

A great source of protein. Eggs help build muscle and keep you feeling satisfied.

Canned tuna and parsley on wooden surface
Canned Fish (like canned tuna or salmon):

Full of healthy omega-3 fats that are good for your heart and brain.

Spoonful of creamy peanut butter on white background
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.

Orange juice glass with fresh orange slice
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.

way to eat seeds 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

Quesadilla slices with salsa on parchment paper

Directions

Black frying pan with smooth interior surface
1.

Heat a small pan on medium heat.

Tortilla cooking in a black frying pan
2.

Place the tortilla in the pan.

Tortilla in pan with colorful vegetables and cheese
3.

Add beans, veggies, and cheese on one half.

Tortilla with colorful fillings in a frying pan
4.

Fold the tortilla over the filling.

Quesadilla cooking in a black frying pan
5.

Cook 2–3 minutes per side until warm and lightly browned.

Sliced quesadilla with colorful vegetable filling on plate
6.

Slice and serve.

Winter activity icon 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:
Video #1: The Warm Up
Video #2: Exercise Dance Song for Kids
Video #3: Movement Song for Kids
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