Love your heart like your health depends on it — because it does. Smart food choices can help protect your heart without taking away the flavors you crave. 

Build a heart-healthy plate

When planning your meals, try to follow these guidelines: 

Fill half your plate with produce. Leafy greens like spinach and fruits like berries help support heart health and fight inflammation. 

Choose whole grains. Brown rice, oatmeal and whole-grain bread have more fiber, which is a heart-healthy nutrient. 

Pick lean proteins. Fish such as salmon have healthy fats that support your heart. Chicken and turkey are also smart choices. 

Opt for low-fat dairy. Choose fat-free or low-fat versions of milk, cheese and yogurt. Too much saturated fat can raise bad cholesterol and increase your risk of heart disease. 

Cook with heart-healthy oils. Use olive oil instead of butter or shortening. It has healthy fats that can help lower bad cholesterol. 

Use heart-smart cooking methods: Try baking, grilling or steaming your food instead of frying to cut down on added fats. 

Welcome to the 2026 plan year!

We’re excited to kick off another year with you. Our goal is to make managing your health a little easier — whether that’s answering your questions, offering support or helping you navigate your benefits and coverage. We’re here to support you at every step of your health journey.

Season wisely: Use herbs and spices instead of salt to help keep your blood pressure in check.

Plant-based foods that support your heart

According to the American Heart Association, eating plant-based meals can help lower your risk of heart disease.* There are plenty of yummy nutrient-packed options that don’t involve meat. 

Beans, like kidney and black beans, are full of protein and fiber to help keep cholesterol low. 

Nuts and seeds have healthy fats that help your heart. 

Whole grains like brown rice, quinoa and oats give you fiber and nutrients. 

Green, leafy vegetables such as spinach, kale and collard greens are packed with vitamins and antioxidants that protect your heart.

Dine out without ditching your goals

Enjoying a meal at a restaurant or ordering takeout doesn’t have to mess up your heart-healthy habits. A little planning can help you enjoy meals away from home and still stay on track. 

Check the menu before you go. You can decide on heart-healthy dishes or plan for swap requests ahead of time. 

Ask for changes. These might include: 

• Sauces or dressings on the side

• A side salad or steamed vegetables instead of fries 

• Baked or grilled foods instead of fried 

Control portion size. You can share a dish with a dining partner or eat half and take the rest home to enjoy later. You might even ask for a box when your food arrives so you can pack up half and set it aside before you dig in.

Added support for your health 

The Resources For Living® program can connect you with resources in your community that can help make daily life more manageable for you or a loved one. They can help address needs such as social isolation, financial assistance and transportation. You only pay for the cost (if any) of services you choose to use. Call them today at 1-866-370-4842 (TTY: 711) from 8 AM to 8 PM, Monday to Friday. Or call the number on your member ID card and ask to be transferred to Resources For Living.

Remember that less is more. It’s OK to splurge on less healthy options sometimes. The key is to enjoy those treats in moderation. Making better choices most of the time helps your heart stay strong.

Easy heart-healthy recipes to try

Cowboy caviar

Ingredients

• 1 can (15 oz) black-eyed peas, drained and rinsed 

• 1 cup diced tomatoes (fresh or canned) 

• ½ cup diced bell pepper

• ¼ cup chopped cilantro 

• 2 tablespoons lime juice 

• 1 jalapeño pepper, seeded and diced (optional)

Directions

In a medium bowl, mix black-eyed peas, tomatoes, bell pepper and cilantro. 

Squeeze lime juice over the mixture and toss to coat. 

If using jalapeño, add it to the mixture and stir well. 

Chill for at least 30 minutes to allow flavors to meld. 

Serve as a side dish or with whole-grain pita chips.

Stuffed peppers

Ingredients

• ½ cup cooked brown rice 

• ¾ lb lean ground turkey 

• 1 clove fresh garlic, minced 

• 4 bell peppers (any color) 

• 1 can (14.5 oz) diced tomatoes 

• 1 clove fresh garlic, minced

• 1 can (8 oz) tomato sauce 

Directions

Heat oven to 350°F. 

Cook the brown rice according to package instructions. 

Brown the ground turkey in a skillet over medium heat. Add minced garlic and cook until fragrant. 

Wash the bell peppers, cut off the tops and remove seeds and membranes. Stand them up in a baking dish. 

Mix cooked turkey, cooked rice and diced tomatoes in a bowl. Spoon this mixture into the peppers. 

Pour tomato sauce over the stuffed peppers. 

Bake for 45 to 50 minutes, until the peppers are tender. 

Tip: You can also buy precut vegetables.

Sources:

*FOR HEART DISEASE: American Heart Association. Vegetarian, vegan and meatless meals. Accessed December 11, 2025.

See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area. Resources For Living is the brand name used for products and services offered through the Aetna group of subsidiary companies.

©2026 Allina Health and Aetna Insurance Company  
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