February Recap: Small Shifts for a Healthier Heart

Each week in my “That ONE Weekly Thing” email, I share just one simple, impactful change you can make.

This month, we focused on cardiovascular health, with two nutrition and two lifestyle changes to help support your heart.

Here’s a compact summary of what we covered:

1. The Power of Movement

We all know movement is important, but busy schedules often get in the way.

The good news?

You don’t need a structured gym routine to reap the benefits. Small movements throughout the day can significantly improve circulation, lower stress hormones, and help regulate blood pressure.

Simple Ways to Move More:

• Extend your daily walks: Get off a stop earlier, take a short stroll after lunch, or park farther away.
• Make your kitchen a workout space: Do squats, lift bottles, or try press-ups against the counter.
• Break up desk time: Keep a resistance band nearby, do calf raises, or stand up for squats.

📄 Resource: Increasing Movement During the Workday Handout

2. Why You Should Eat More Nuts

Despite their calorie density, nuts are nutritional powerhouses packed with healthy fats, fibre, protein, and essential minerals.

Eating them regularly supports heart health by improving cholesterol levels, stabilising blood sugar, and reducing inflammation.

Ways to Enjoy More Nuts:

• Carry them with you: A jar of mixed nuts makes for an easy, healthy snack.
• Make your own: Roast your favourites at home for a simple, nutritious treat.
• Buy in bulk: Store them in jars for easy access and use them in everything from baking to homemade almond flour.

📄 Resources: 7 Recipes including almond pancakes, energy balls and roasted nuts!

3. The Power of Phytonutrients

Found in colourful fruits, vegetables, herbs, and teas, phytonutrients play a key role in reducing inflammation and supporting heart health.

5 Simple Additions to Your Diet:

1. Eat the rainbow: Aim for at least five different colours on your plate.
2. Go dark: Enjoy 70%+ dark chocolate for its heart-friendly flavonoids.
3. Swap coffee for green tea: Catechins in green tea support blood sugar and heart health.
4. Spice it up: Use turmeric, cinnamon, garlic, and cumin to enhance both flavour and nutrition.
5. Get creative with snacks: Add berries, cherry tomatoes, or beetroot dip for a phytonutrient boost.

📄 Resource: Phytonutrient (Colour) Tracker Handout

4. Managing Stress for Heart Health

Stress is a silent contributor to heart disease, impacting cortisol levels, blood pressure, and inflammation.

Rather than eliminating stress entirely, we can build resilience by developing effective coping strategies.

As meditation teacher said:“If there are pebbles on the road and your feet hurt, don’t try to remove every pebble — just wear shoes.”

Building Your “Shoes” Against Stress:

• Breathwork and meditation: Free and highly effective tools for managing stress.
• Small, consistent practice: Even 5-10 minutes daily can improve sleep and heart health.

📄 Resource: Meditation: How to Get Started Handout

You can download all Resources Here.

As always, I’d love to hear from you!

Which of these small shifts did you enjoy the most?

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