When it comes to improving your health, what you eat plays a major role.
The good news? You don’t have to overhaul your entire diet overnight. Instead, small, intentional changes — like incorporating more plant-based meals or following a heart-healthy eating pattern — can add up to lasting benefits.
The Mediterranean Diet: A Timeless Approach to Heart Health
The Mediterranean diet is consistently ranked as one of the healthiest ways to eat. Inspired by the traditional eating habits of countries bordering the Mediterranean Sea, this diet focuses on:
- Plenty of fruits and vegetables
- Whole grains
- Healthy fats like olive oil and nuts
- Lean protein, including fish and legumes
This approach has been shown to lower the risk of heart disease, improve brain function, and even promote longevity.
“The Mediterranean diet isn’t just about what you eat — it’s also about how you eat,” says Louisa Whitmire, RDN, LDN, St. Dominic registered dietitian and health coach. “Slowing down, enjoying meals with family and focusing on fresh, whole foods can make a big difference in your overall well-being.”
The DASH Diet: Managing Hypertension Through Nutrition
If you’re looking to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet is a great option. This plan emphasizes:
- Reducing sodium intake
- Eating plenty of fruits, vegetables and whole grains
- Choosing lean protein sources like poultry, fish and beans
- Limiting saturated fats and added sugars
Studies show that the DASH diet can significantly reduce blood pressure and lower the risk of heart disease. By focusing on nutrient-dense foods, this approach helps support overall cardiovascular health.
Going Meat-Free on Fridays — and Beyond
For many, Lent is a time to go meat-free on Fridays, but why stop there? Incorporating more plant-based meals into your routine can be a great way to improve your health. Research suggests that reducing meat consumption can help lower the risk of heart disease, diabetes and even certain cancers.
If you’re not ready to go fully vegetarian, start by swapping one or two meals a week with plant-based options like hearty vegetable soups, grain bowls or bean-based dishes. Over time, you may find that eating more plants — and less processed food — becomes second nature.
Small Steps, Big Benefits
Small, sustainable changes can lead to lasting health improvements. Whether you’re trying a new recipe, cutting back on salt or simply being more mindful of what’s on your plate, every step counts.
Need help creating a nutrition plan that works for you? Our registered dietitians are here to guide you on your journey to better health.
