Welcome to Week 2: Nourishing Your Heart

You made it through Week 1. That is something to feel good about. Whether you moved every day or just a few times, you showed up and started building a habit. That matters.

This week, we turn our attention to food. Not dieting. Not giving up your favorite meals. Just learning how heart-healthy choices can fit into your everyday life.

Food plays an important role in overall wellness as we age. The foods you eat can support energy, digestion, and heart health. Small changes can add up over time.

Week 2 is about adding helpful foods and making simple swaps that feel doable. No pressure. No perfection. Always consult your doctor or dietitian before making major dietary changes.

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Week 2 Theme: Heart-Healthy Eating

Heart-healthy eating is not a strict plan or a list of rules. It is about balance. It is about choosing foods that may support your heart while still enjoying meals.

Many heart-healthy foods are easy to find and budget-friendly. Fruits, vegetables, whole grains, and lean proteins are all good places to start. You do not need special products or complicated recipes.

This week focuses on small, daily actions. Each challenge builds gently on the one before. If a day feels hard, do what you can and move on.

Here is your simple plan for Days 8 through 14.

Day 8: Add One Fruit	Add one serving of fruit to your day. This could be a banana, apple, berries, or canned fruit in juice.	Tip: Soft fruits like bananas or canned peaches are easy to chew.
Day 9: Add One Vegetable	Include one vegetable with a meal. Fresh, frozen, or canned all count.	Tip: Choose low-sodium canned vegetables when possible.
Day 10: Choose a Whole Grain	Swap one refined grain for a whole grain. Try whole wheat bread, oatmeal, or brown rice.	Tip: Start with one meal, not the whole day.
Day 11: Add a Heart-Friendly Protein	Include a lean protein such as fish, chicken, beans, eggs, or yogurt.	Tip: Canned tuna or beans are affordable and easy to prepare.
Day 12: Healthy Fats Check	Use a heart-healthy fat once today. Olive oil, avocado, or nuts are common options.	Tip: A small amount goes a long way.
Day 13: Smart Snack	Choose a snack that includes fiber or protein. Think yogurt, fruit with peanut butter, or a handful of nuts.	Tip: Keep snacks simple and familiar.
Day 14: Reflect or Prep	Take time to reflect on what you enjoyed this week. You can also prep a few foods for next week.	Tip: Wash fruit or portion snacks to make choices easier later.

These challenges are about adding nourishment, not taking things away. You can still enjoy your favorite foods. This week simply invites you to balance them with heart-healthy choices.

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Simple Heart-Healthy Food Swaps

Small swaps can make a difference and still keep meals enjoyable. Here are a few easy ideas:

• Swap white bread for whole wheat bread when possible.
• Choose baked or grilled foods instead of fried when you can.
• Use olive oil instead of butter for cooking small amounts.
• Pick fruit or yogurt instead of sweets once a day.

These swaps are suggestions, not rules. Do what fits your taste, budget, and routine.

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Keep Going Strong

You are now two weeks into your 30-day challenge. That is something to celebrate. You have focused on movement and nutrition, two important building blocks of heart health.

Next week, we will explore stress and sleep. These often-overlooked areas can also support overall well-being. Keep going at your own pace. Every small step counts. We are glad you are on this journey with us.