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 .
5 . 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 . 6 . Choose a green salad for lunch . It ’ s a simple way to get more veggies in your life .
7 . 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 .
8 . Avoid added sugar and salt . Sugar can lead to inflammation , and too much sodium can increase blood pressure .
9 . 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 .
10 . Plan for sudden hunger . Have healthy snacks available in your pickleball bag in case you are suddenly starving and tempted by the drivethrough after rec play .
11 . 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 .
12 . 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 .
13 . Avocados contain healthy monounsaturated fats , fiber , and potassium .
14 . Berries like acai , blackberries , blueberries , cranberries , raspberries , and strawberries offer antioxidants like anthocyanins .
15 . Chia and flax seeds are an excellent source of omega-3 fatty acids , which can help lower triglyceride levels .
16 . Cruciferous vegetables and leafy greens like arugula , broccoli , bok choy , Brussels sprouts , cabbage , kale , and spinach are especially high in antioxidants and vitamin K .
17 . Dark chocolate ( at least 50 % cocoa ) is rich in flavanols , which help maintain blood vessel flexibility .
18 . Fatty fish like salmon , sardines , trout and tuna are high in omega-3 fatty acids .
19 . Garlic contains allicin , which may help control blood pressure .
20 . Green tea and matcha , the ground powder of the green tea leaf , contain antioxidants that may help reduce the risk of heart disease .
21 . Oatmeal contains soluble fiber , which has been shown to reduce LDL (“ bad ”) cholesterol .
22 . Olive oil is high in oleic monounsaturated fatty acid , which reduces inflammation and oxidative stress .
23 . 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 :
25 . 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 .
Brandi ’ s Kitchen
JANUARY / FEBRUARY 2025 | MAGAZINE 69