Small changes, wins for heart health

February is American Heart Month, and it is a great reminder for all of us that heart health is more than just what we eat.

Our heart health is influenced by the foods we choose, how we move our bodies, and the relationships we build with others. Our bodies are fully connected. Small everyday choices in food, movement, and connection can add up to meaningful and long-term benefits.

Nourish your heart with smart food choices

Food plays an important role in heart health, and small adjustments can make a big impact. Instead of focusing on what we are being told to cut out, think about what you can add in.

Choosing whole grains, fruits and vegetables, high fiber beans, and lean proteins help provide the fiber and nutrients our hearts need. Simple swaps, such as using olive oil over butter or adding beans to a meal, can reduce saturated fats without sacrificing flavor.

Using herbs, spices, and seasonings can boost taste while limiting excess sodium.

Move more to feel good

Movement is another important piece of the puzzle to heart health, and this does not have to be structured movement. Any movement counts! Short walks, stretching, playing with the kids or animals, and yes, even household chores can all support heart health. The goal is consistency, not intensity. Moving a little each day helps reduce stress, improve circulation and strengthen the heart over time.

Strengthen the heart through healthy relationships

Heart health is also shaped by our emotional and social well-being. Strong, supportive relationships help lower stress and improve overall health.

Making time for shared meals, conversations, and meaningful connections strengthens relationships and creates a sense of belonging. Practicing kindness, gratitude, and healthy communication benefits your emotional health.

While February focuses mostly on romantic relationships with Valentine’s Day, heart health is supported by all types of connections: family, friends, neighbors, and community. Let’s all seek other relationships to keep our hearts healthy and strong.

Learn more through extension programming

To support each other this year in building heart-healthy habits, the Healthy Hands, Healthy Heart Series will be held at the Rio Communities Maker’s Space.

This series focuses on different strategies for our lives and can be used right away at home. Participants will gain hands-on skills through crafting, helpful resources through information and handouts, and encouragement to make small, sustainable changes that support our heart health at every stage in life.

Heart health is not about perfection; it is about progress. This February, focus on what you can do today. Nurture your heart through food, movement, and relationships, and build healthier habits that support not only your heart, but your overall quality of life.

Program announcements

To register for an upcoming program or to join our Valencia County Extension Newsletter, call the Valencia County Cooperative Extension Service at 505-565-3002. For more information, visit valenciaextension.nmsu.edu.

Join our Newsletter! Call the office and provide your email address to receive monthly updates and programming opportunities from the Valencia County Cooperative Extension Service. Call 505-565-3002.

• The Valencia County Seed Library: Looking for Free seeds? The seed library is open! Check out seed packets for your garden. To obtain seeds, you can schedule an appointment with Sierra Cain at sierragh@nmsu.edu or 505-565-3002. Thank you to the Valencia County Master Gardeners for help in sorting and placement of seeds for the library.

• Food Safety Education for Food Pantry Workers: During the 12 p.m., Thursday, Feb. 19, webinar, participants will learn about the SAFE for Food Pantries program and how the program is presented, organized and evaluated. We will also discuss how you can implement this program in your state, region, or county. To register go to us02web.zoom.us/webinar/register/WN_Tcu0Squ1Q0mAUMZUqW_2cw

• Udderly Awesome Feb-u-dairy: Milking, cheese and udder care. From 10 a.m. to 12 p.m., Tuesday, Feb. 24, at the Valencia County CES Office, 404 Courthouse Road, Los Lunas. Participants will learn about how milk goes from farm to table, practice basic cheese-making, and explore proper milking procedures. This class also covers essential dairy livestock care, including animal health, nutrition, and welfare. This is a free workshop, but space is limited. Call the Valencia County CES Office to register at 505-565-3002 by Friday, Feb. 13.

• New Mexico Youth Food Preservation Workshop. This four-series workshop will be hosted from 6-7 p.m., Thursdays, Feb. 12, 19, 26 and March 5, via Zoom. We are calling all junior food scientists for an introduction to the exciting world of food preservation. Participants will learn how to safely dehydrate, freeze, water bath can, and start the fermentation process during these interactive free webinar series. Join Master Food Preserve (MFP) Randi Jo and NMSU FCS Agents: Amber Benson (MFP), Crystal Garcia-Anaya (MFP), Vonda Frost, Michelle Greenman, and Erin Smith for some fun in your kitchen. To register, go to quayexension.nmsu.edu

• Agriculture School Enrichment Programs: School is back in action. Harvest and fall programs related to the science of agriculture are offered in the classroom to elementary and middle school-aged students. Contact Sierra Cain for program offerings and scheduling at sierragh@nmsu.edu or 505-565-3002.

• Family and Consumer Science Community and School Enrichment Programs: School enrichment programs offer hands-on learning in areas such as food safety, nutrition, personal finance, and life skills. Educators can contact Crystal Garcia-Anaya at anayacry@nmsu.edu or 505-565-3002.

If you are an individual with a disability who requires auxiliary aid or service to participate in a program, please contact the Valencia County Cooperative Extension Service Office at 505-565-3002 two weeks in advance of the event.

(Crystal L Garcia-Anaya is the FCS/4-H Youth Development agent.)