American Heart Month: Promoting heart health through diet


Published - Feb 16, 2022


American Heart Month: Promoting heart health through diet

By Julie Mahler, MS, RDN, CD, registered dietitian nutritionist at IRG Physical Therapy – Murphy’s Corner

February is American Heart Month, as recognized by the Centers for Disease Control and Prevention. According to the CDC, one in four of Americans die of heart disease, making it the leading cause of death in the United States.

During American Heart Month, the CDC and organizations such as the American Heart Association (AHA) strive to bring awareness to the impacts of heart disease and provide education around the topic. There are many prevention steps that all individuals can take to reduce their risk of heart disease – one of which is eating a healthy diet, as advised by the AHA.

One of my favorite ways to show love to my heart is by including five servings of fruit and vegetables within my diet each day. There are many ways to incorporate more fruit and vegetables into your meals - see below for an example of just how simple it can be to make these additions to your diet:

  • Incorporate one serving at breakfast. Fruit is a quick and delicious option that can be easily integrated into your morning routine. Enjoy an orange, a pear, or a half cup of berries or grapes.
  • Incorporate two servings at lunch. Just one cup of steaming hot vegetable soup, one cup of leafy greens, or five baby carrots provides you with one serving. Finish your meal with a serving of fruit (or, save the fruit for later to help fuel you through the mid-afternoon).
  • Incorporate two servings at dinner. Serve yourself a side of one cup of cooked veggies along with one serving incorporated into your main meal – I love this sweet potato, chickpea and coconut soup from Liz Weiss of Liz’s Healthy Table. It contains plenty of vegetables that are high in folate, potassium, fiber and antioxidants – all of which are good for heart health. You’ve now met your five-serving goal for the day!

This American Heart Month, consider consulting with a registered dietitian nutritionist, such as myself, to learn more about the ways that a well-rounded diet can contribute to heart disease prevention, amongst a range of other benefits. Click here to learn more about nutrition services at IRG, or request an appointment with me today – I work with clients both in-clinic and virtually via IRG Telemedicine.


Julie Mahler, MS, RDN, CD, is a registered dietitian nutritionist at IRG Physical Therapy – Murphy’s Corner with specialized training in obesity and weight management. Click here to learn more about nutrition services offered at IRG. Call IRG Physical Therapy – Murphy’s Corner to learn more at 425.337.9556, or click here to request an appointment with Julie today.