February Newsletter

"A healthy heart is a gift you give yourself and those who love you."

Dear Friend,

February is all about the heart—both in the spirit of Valentine’s Day and in terms of your health. Since heart disease and diabetes are closely connected, now is the perfect time to focus on how to keep your heart strong and resilient while managing blood sugar levels.

The Heart & Diabetes Connection

Did you know that people with type 2 diabetes are at significantly higher risk of developing cardiovascular disease? According to Diabetes UK, individuals with type 2 diabetes are up to 2.5 times more likely to develop heart disease or have a stroke. Both conditions are metabolic disorders, meaning they share risk factors like high blood sugar, inflammation, and insulin resistance. The good news? The same lifestyle changes that support heart health also help manage diabetes!

5 Practical Ways to Support Your Heart Every Day ❤️

1. Prioritise Fibre-Rich Foods – Whole grains, beans, lentils, vegetables, and fruits help stabilise blood sugar and lower cholesterol.

2. Move More, Sit Less – Aim for at least 30 minutes of moderate exercise most days. Walking, swimming, or yoga can work wonders! Choose an activity you enjoy to make it a habit.

3. Opt for Healthy Fats – Enjoy heart-loving options like avocados, nuts, and extra-virgin olive oil. For Omega-3 benefits, add salmon, chia, and flaxseeds.

4. Watch Your Salt Intake – Excess salt can raise blood pressure. Use herbs, spices, and fresh ingredients to enhance flavour instead.

5. Manage Stress Levels – Chronic stress raises cortisol, which can impact blood sugar and heart function. Try deep breathing, journaling, connecting with loved ones, or a mindful walk in nature.

Recipe: Mediterranean Lentil Salad (with Optional Salmon or Sea Bass) 🥗

This plant-based, fibre-rich salad is perfect for supporting both heart and metabolic health. It’s easy to modify if you’d like to add some fish!

Ingredients: (Serves 3-4)

• 200g cooked lentils (green or brown, can use pre-cooked or tinned)

• 1 tin chickpeas – drained and rinsed

• Good handful cherry tomatoes, quartered

• 1/2 cucumber, diced

• 1/4 red onion, finely chopped

• Handful of fresh herbs – parsley, mint, dill, coriander, chopped (use what you enjoy)

• 2 tbsp extra-virgin olive oil

• 1 tbsp lemon juice

• 1/2 tsp ground cumin

• 1/2 tsp garlic powder or freshly crushed garlic clove

• Salt & pepper to taste

• Optional: Grilled salmon or sea bass

Instructions:

1. In a large bowl, combine lentils, chickpeas, cherry tomatoes, cucumber, red onion, and herbs.

2. In a small bowl, whisk together olive oil, lemon juice, cumin, garlic powder, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. If using, top with grilled fish.

5. Serve immediately or chill for an hour to enhance the flavours.

This nutrient-packed meal keeps your heart happy and your blood sugar stable—feel free to add roasted peppers, butternut squash, green beans, pomegranate, or orange segments. Get creative and enjoy!

Let’s Talk About Your Health Goals

If you’re looking for personalised support to manage diabetes while protecting your heart, I’d love to help. Book a free 30-minute discovery call with me, and let’s build a plan that fits your lifestyle.

📅 Schedule Your Call Here

P.S. Know someone who could benefit from this newsletter? Forward it along! A small act of care could make a big difference in their health journey.

Wishing you a February full of loving moments and healthy choices.

Warmly, your friend and coach,

Angella

Feel Good Health Coach

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