The DASH Diet (Dietary Approaches to Stop Hypertension) is one of the most researched eating patterns for improving heart health and overall wellness. It emphasizes fruits, vegetables, whole grains, low-fat dairy, lean proteins, nuts, seeds, and beans while limiting sodium, added sugars, and saturated fat.

Dense Bean Salads (often called DBS on social media) are hearty, meal-prep-friendly salads built around beans instead of leafy greens. Unlike traditional salads that wilt after a day, dense bean salads are designed to be packed with fiber-rich ingredients that hold up well in the refrigerator for several days, making them ideal for healthy lunches and quick dinners.

There are so many choices for fresh fruits and veggies in the store! Plan which ones you will use this week.

Check out our watermelon salad above made with fresh watermelon, cucumbers, onions, mint, and feta cheese.

Start Small

You don't need dozens of containers or a detailed meal plan. Simply make a little extra whenever you cook. Roast one more tray of vegetables, cook an extra serving of grains, or prepare additional protein.

Micro-prepping is one of the easiest ways to save time, reduce stress, and make healthy eating more achievable—because sometimes the best meal prep strategy is simply cooking once and serving twice.

Micro-Prepping: Cook Once, Serve Twice

Meal prep doesn't have to mean spending an entire Sunday chopping vegetables and filling rows of containers. A simpler approach is micro-prepping—doing a little extra each time you cook so future meals come together faster and with less effort.

The idea is simple: whenever you're making a meal, prepare extra ingredients or portions for another meal later in the week. You're already washing, chopping, cooking, and cleaning. A few additional minutes can save you much more time later.

While these alternatives can offer flavor and small amounts of nutrients, moderation is still important. The healthiest approach is to gradually reduce your preference for sweetness overall while choosing minimally processed sweeteners when possible.

As heart disease remains the number one killer in the US, reducing your risk is key. If you’re a self-declared “junk food junkie”, keep reading. Recent research presented at the American College of Cardiology's Annual Scientific Session (ACC.26) found that a diet of mostly ultra-processed foods (UPFs) significantly raises the risk of heart attack, stroke, and death.

Being chronically stressed is bad news for your gut. But combining it with a late-night splurge is a recipe for disaster. New research finds that stressed-out, late-night eaters were more likely to experience constipation and diarrhea.

Your spice rack called… it’s ready for a spring makeover

With the average gas grill costing upwards of $1000, we thought we would do a series on ways to grill outside and inside that don’t require a huge propane grill. Of course you can always go the used route to get one for much less than retail.

These recipes showcase the freshness and flavors of seasonal produce from the farmers market. Feel free to adjust ingredients based on what's available and your personal preferences!

Grilling vegetables is a delicious and healthy way to enjoy their natural flavors. Here's a step-by-step guide on how to grill vegetables: