Journey to a Healthier Heart: Week 1 Overview
Welcome to the Journey to a Healthier Heart provided by Penn State Extension. This program is based on the National Institutes of Health (NIH) DASH (Dietary Approaches to Stop Hypertension) Eating Plan and is designed to help improve heart health.
During this journey, you will learn how to make a positive lifestyle change for yourself or a loved one. We will share information on healthy eating, the benefits of specific foods, and tips for lifelong success. Choosing a heart-healthy lifestyle is like setting off on a journey and requires a step-by-step approach with a destination goal in mind.
DASH Recommendations for Heart Health
Step 1: Get Motivated
The first step is getting motivated to think about what you want to achieve along the way. This is also the time to address possible obstacles and find ways to overcome them.
Motivators to Reach Your Health and Fitness Goals
Step 2: Set a Goal
The next step is to start with a small goal. Write down your goal and check it off when you meet it. Once you've achieved it, reward yourself by getting together with friends or going someplace special. Choose a reward that supports your journey.
Setting and achieving one small goal a week can help you build your confidence, and over time, this can lead to permanent lifestyle changes.
Learn How to Create SMART Goals
Step 3: Adopt the DASH Eating Plan
The third step is learning about the Dietary Approaches to Stop Hypertension (DASH) eating plan and how to apply it to your everyday meals. This eating plan can easily fit into your current lifestyle and put you on the path to a healthier heart.
DASH Recommendations for Heart Health
| Food Group | Daily Servings |
|---|---|
| Vegetables | 4 to 5 |
| Fruits | 4 to 5 |
| Grains | 6 to 8 |
| Fat-free/ low-fat dairy foods | 2 to 3 |
| Meat, poultry, and fish | 6 or fewer |
| Fats and Oils | 2 to 3 |
| Sodium | 2,300 mg or less |
| Nuts, seeds, dry beans, and peas | 4 to 5 (weekly) |
| Sweets and added sugar | 5 or fewer (weekly) |
*This plan is based on consuming 2,000 calories per day. The actual number of servings that is right for you may vary depending on your caloric needs. We will explore each food group in more detail in future weeks of the Journey to a Healthier Heart.
Step 4: Stay on Track
The last step of our journey is to make sure you maintain a heart-healthy lifestyle and stay on track. After implementing a heart-healthy lifestyle for 8 weeks, we hope it becomes a way of life. Keep in mind that it often takes several tries to change daily routines and habits. Stay with it; you will find that the effort pays off in ways you never imagined! We are here to help with resources and support.
Tips to get you started with the DASH eating plan this week:
- Double up on vegetables. Try adding a colorful side salad to any meal.
- Add some fruit! Consider topping oatmeal or yogurt with some berries.
- Choose liquid oils over solid fats. Use vegetable or olive oil instead of butter.
- Use whole grains in recipes. Add barley or quinoa to soups or salads.
Remember to set your goal for the week and watch for next week's email to learn more about vegetables and fruits for heart health!
