Welcome to February’s edition of Healthy Living Corner, where we’re focusing on heart health in honor of American Heart Month. At Chesapeake Health Care, we understand the importance of maintaining a healthy heart, not just for ourselves but for our loved ones and our community. Here are some practical tips and strategies to help you prioritize your heart health in your daily routine.

1. Stay Active Throughout the Day

Finding time for exercise can be challenging, but even small efforts add up. Consider taking short walking breaks during the day or parking a little bit farther away from the building. Encouraging each other to participate in activities outside of work like jogging, hiking, and swimming can be a fun way to keep everyone active.

2. Practice Stress Management Techniques

Managing stress is essential for heart health. Consider integrating stress-relieving activities into your daily routine, such as deep breathing exercises, mindfulness meditation, or yoga. Taking short breaks throughout the day to stretch and relax can also help reduce stress levels. Additionally, talking to a counselor can offer valuable support.

3. Prioritize Quality Sleep

Sleep is crucial for overall health, including heart health. Aim for 7-9 hours of quality sleep each night. Establishing a regular sleep schedule, creating a calming bedtime routine, and ensuring your sleep environment is conducive to rest can all contribute to better sleep quality. Adequate sleep helps regulate blood pressure and reduces the risk of heart disease.

4. Choose Heart-Healthy Foods

Nutrition plays a crucial role in heart health. Opt for foods that are low in saturated fats, trans fats, cholesterol, and sodium. Incorporate more fruits, vegetables, whole grains, and lean proteins (like fish) into your meals. Try this easy heart-healthy dinner recipe!

By incorporating these heart-healthy habits into your daily life, you’re not only taking care of your heart but also setting a positive example for your colleagues and loved ones. Remember, small changes can make a big difference in your overall well-being. Here’s to a heart-healthy month ahead!

Recipe: Romesco Fish with Lemon Parmesan Broccoli

Ingredients

For the Romesco Fish:

3 Tbsp sliced almonds
2 cloves garlic, minced
2 Tbsp fresh basil leaves
1½ Tbsp olive oil, divided
1 Roma tomato, coarsely chopped
⅓ cup roasted red peppers
¾ lb cod fillets
⅛ tsp salt
⅛ tsp pepper

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For the Broccoli:

1 (12-oz) pkg broccoli florets
⅓ cup grated Parmesan cheese
1 Tbsp olive oil
1 Tbsp lemon juice
¼ tsp pepper
1 small clove garlic, minced

Directions

Toast nuts in a dry skillet over medium heat for 2 to 3 minutes or until fragrant, stirring often. Pulse nuts, garlic, basil, and 1 Tbsp oil in a small food processor until finely ground. Add tomatoes and red peppers; pulse until smooth. Sprinkle fish with salt and pepper. Cook fish in 1 Tbsp hot oil in a nonstick skillet over medium-high heat for 2 minutes per side or until browned. Pour sauce around fish; cook 5 minutes or until fish flakes with a fork.

Microwave broccoli according to package directions. Transfer broccoli to a medium bowl. Add oil, cheese, lemon juice, pepper, and garlic; toss.