💓 A Heart-Healthy July: Nutrition Tips for Summer Wellness

*By Alexandria Root, MS, Registered Dietitian Nutritionist (RDN), LD

Happy July! As we dive into the heat of summer and celebrate sunny days, backyard barbecues, and fireworks, it’s also the perfect time to show your heart a little extra love.

July is not only about red, white, and blue — let’s talk about red peppers, white beans, and blueberries too! These colorful foods aren’t just festive, they’re also packed with heart-protective nutrients.

Here are my top tips to keep your heart happy and healthy all month long:

❤️ 1. **Load Up on Seasonal Produce**

July is bursting with fresh fruits and vegetables — and your heart will thank you for every bite.

Tomatoes: are rich in lycopene, a powerful antioxidant.

Berries: (like strawberries and blueberries) help reduce blood pressure and inflammation.

Leafy greens: like kale, arugula, and spinach are full of fiber and potassium, both crucial for heart health.

🥗 *Tip:* Add a handful of berries to your yogurt, throw fresh spinach into a smoothie, or toss grilled zucchini and bell peppers into your salads.

🧂 2. **Keep Sodium in Check — Especially at BBQs**

Grilled meats, sauces, and prepackaged sides can be salt bombs. Too much sodium raises blood pressure — a major risk factor for heart disease.

**Swap salty marinades** for citrus, vinegar, and herbs.

**Look for low-sodium versions** of condiments like ketchup and BBQ sauce.

**Balance your plate** with fruit, veggies, and whole grains.

🥒 *Try this:* Grill watermelon slices and sprinkle with chili-lime seasoning for a flavorful, heart-smart twist.

🫀 3. **Choose Heart-Healthy Fats**

Healthy fats can lower bad cholesterol and support overall cardiovascular health.

* Choose **olive oil** instead of butter or margarine.

* Snack on **nuts or seeds** instead of chips.

* Incorporate **avocado** into dips and spreads.

🥑 *Summer Swap:* Use mashed avocado as a creamy burger topper or mix into chicken salad instead of mayo.

🚶‍♀️ 4. **Stay Active in the Summer Sun (Safely)**

Regular movement strengthens your heart and helps maintain healthy blood pressure and weight.

* Take morning walks before it gets too hot.

* Try water aerobics or swimming for low-impact cardio.

* Garden, bike, or dance — make it fun!

💧 *Hydration Tip:* Dehydration strains the heart. Keep a water bottle nearby and flavor your water with lemon, cucumber, or mint to make it more appealing.

🍹 5. **Celebrate with Heart in Mind: A Heart-Smart Mocktail**

Summer cocktails don’t have to be sugar bombs. Try this lighter, antioxidant-rich option:

🍒 **Cherry Citrus Spritzer**

* 3 oz tart cherry juice (unsweetened)

* 1 oz fresh-squeezed orange juice

* Sparkling water

* Fresh mint and orange slice for garnish

🧊 Pour juices over ice, top with sparkling water, and garnish. Tart cherry juice may help lower blood pressure and reduce inflammation — cheers to that!

💬 Final Thoughts

July is the heart of summer — the perfect time to reset and reconnect with what makes us feel good. Small shifts in what we eat and how we move can lead to big benefits for our heart health.

As always, if you have specific nutrition questions or health goals, I’d love to support you on your journey. Your heart is worth the care — this month and every month.

Wishing you a joyful, active, and heart-healthy July!

❤️

Alex Root, MS, RDN, LD

Rooted In Dietetics LLC, Owner