January 22, 2025
25 in 2025: Tips and Foods that Promote Heart Health
By Brandi Givens, RD, CPT
The beginning of each year can represent fresh starts, prompting many of us to upgrade our exercise and nutrition habits. We pickleball players have extra incentive to stay healthy: it means more years on the court!
In honor of National Heart Health Month in February, here are 25 ways to maintain your heart health. Remember that just like dinking is often more effective than slamming the ball, small gradual changes may be more sustainable than complete overhauls. Here are some simple ideas to choose from.
Drink enough water. Let’s start here since it’s so important. When you don’t drink enough fluid, your blood thickens, causing your heart to work harder to pump it through the body. Over time, this may increase the risk of heart disease.
Eat a wide variety of healthy foods. Plant-strong eating plans that include fruits, vegetables, whole grains, pulses, fish, and lean meats are heart-healthy. Consider the Mediterranean, DASH, Flexitarian, or MIND diets, which are all balanced and include infinite choices to meet individual preferences. You don’t have to buy anything special to start these plans, since information and recipes are free and accessible to everyone.
Resistance train 2-3 times a week. We know maintaining skeletal muscle can help prevent pickleball injuries, but it also protects the heart by improving blood pressure, metabolism, blood sugar control, and cholesterol.
Plan your meals ahead of time. Making time to plan and cook your meals each week is an investment in your health. If you know that meal prep for certain days won’t be possible, plan for restaurants with healthier choices or plan to grab a pre-made salad at the grocery store.
Choose heart-healthy oils. There are many great choices on the market shelves, but my favorites are extra virgin olive oil for dips and salad dressing, and avocado or canola for sauteing.
Choose a green salad for lunch. It’s a simple way to get more veggies in your life.
Avoid ultra-processed foods. If food comes in a package and has unrecognizable ingredients on the label, it’s ultra-processed. While these mystery ingredients may be safe to eat occasionally, they don’t contribute to heart health.
Avoid added sugar and salt. Sugar can lead to inflammation, and too much sodium can increase blood pressure.
Limit alcohol. While drinking red wine in moderation remains controversial, there is strong evidence that alcohol in any amount is not good for your body or heart.
Plan for sudden hunger. Have healthy snacks available in your pickleball bag in case you are suddenly starving and tempted by the drive-through after rec play.
Plan for indulgences. If you plan to indulge in moderation, you may be less likely to go overboard on impulse. Consider choosing treats that have some nutritional benefits, like dark chocolate or frozen yogurt topped with fruit or nuts.
Plan to give yourself grace. Even the pros hit the ball into the net once in a while. If you deviate from your nutrition and exercise goals, reset and get right back in the game.
Heart-Healthy Foods
Certain foods are especially good for cardiovascular health when you include them in your meals regularly. Here’s a list of some of the best along with the reasons they’re helpful.
Avocados contain healthy monounsaturated fats, fiber, and potassium.
Berries like acai, blackberries, blueberries, cranberries, raspberries, and strawberries offer antioxidants like anthocyanins.
Chia and flax seeds are an excellent source of omega-3 fatty acids, which can help lower triglyceride levels.
Cruciferous vegetables and leafy greens like arugula, broccoli, bok choy, Brussels sprouts, cabbage, kale, and spinach are especially high in antioxidants and vitamin K.
Dark chocolate (at least 50% cocoa) is rich in flavanols, which help maintain blood vessel flexibility.
Fatty fish like salmon, sardines, trout and tuna are high in omega-3 fatty acids.
Garlic contains allicin, which may help control blood pressure.
Green tea and matcha, the ground powder of the green tea leaf, contain antioxidants that may help reduce the risk of heart disease.
Oatmeal contains soluble fiber, which has been shown to reduce LDL (“bad”) cholesterol.
Olive oil is high in oleic monounsaturated fatty acid, which reduces inflammation and oxidative stress.
Pulses, or beans, peas, and lentils, have fiber that may improve your gut microbiome and may decrease LDL cholesterol.
24. Walnuts are an excellent source of omega-3 fatty acid.
And last but not least:
Play pickleball. Check! I saved the best for last. By now you’ve heard that the exercise and social interaction that pickleball provides can contribute to longevity. The recommendation is to get at least 150 minutes of moderate-intensity exercise each week. I think that means we should probably play one more game.
See you on the courts, pickleball friends! •
Brandi Givens has been a registered dietitian since 2010, and earned a personal trainer certification in 2024. Questions can be posted to her blog at brandigivensrd.com.
