Author: brooke.overton@arheart.com

Fresh from the Arkansas Heart Garden: Seasonal Recipes

Posted on by brooke.overton@arheart.com

Arkansas Heart’s on-site garden provides fresh, seasonal produce designed to nourish the heart and bring flavor to the plate. With tomato, eggplant and peppers now in season, it’s the perfect opportunity to highlight how to incorporate fresh produce into your meals.  heart-healthy fruit grown right in the Arkansas Heart Garden.

Eggplant Parmesan Casserole

Serves 6

Ingredients:

  • 1 large eggplant, peeled and sliced into 1/2-inch rounds
  • 1 tsp olive oil (for brushing/spraying the eggplant to roast)
  • 1 cup low-sodium marinara sauce
  • 1 oz shredded low-moisture, part-skim mozzarella cheese
  • 5 oz grated parmesan cheese
  • 5 oz part-skim ricotta cheese (optional but highly recommended for creaminess)
  • 7 oz Italian-seasoned breadcrumbs

Instructions:

  1. Lightly spray sliced eggplant and roast in a convection oven at 400°F for 15 – 20 minutes, flipping halfway, until the slices are golden and tender.
  2. Coat a 9×9 baking dish with cooking spray. Spread a thin layer of marinara sauce on the bottom.
  3. Arrange a single layer of roasted eggplant slices to cover the sauce. Spread half of the ricotta evenly over the eggplant.
  4. Ladle half of the remaining marinara over the ricotta. Sprinkle mozzarella and parmesan and repeat the layering process again with remaining ingredients.
  5. Sprinkle the breadcrumbs evenly over the cheese.
  6. Cover and bake at 375°F for 30 minutes. Uncover and bake 10-15 minutes, until bubbly and golden.

Tomato, Pepper & Cucumber Salad

Serves 4

Ingredients:

  • 3 ripe tomatoes, chopped
  • 1 cucumber, chopped
  • 1 bell pepper or 2 small sweet peppers, chopped
  • ¼ small red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar or lemon juice
  • Fresh basil, if available
  • Black pepper and a small pinch of salt

Instructions:

  1. Combine the tomatoes, peppers and onion in a bowl.
  2. Drizzle with olive oil and vinegar or lemon juice.
  3. Add basil and season lightly and let sit for 10 minutes before serving.

Eggplant Dip (Baba Ganoush)

Serves 4

Ingredients:

  • 2 medium eggplants (about 1 ¾ to 2 lbs)
  • ¼ cup tahini paste
  • 2 tbsp fresh lemon juice (about 1 lemon)
  • 1 to 2 cloves garlic, minced
  • ½ tsp kosher salt, or to taste
  • 2 tbsp extra-virgin olive oil (plus extra for drizzling)
  • ¼ tsp ground cumin (optional)
  • Garnishes: Chopped fresh parsley, a pinch of sumac or smoked paprika, and pomegranate seeds

Instructions:

  1. Preheat oven to 400°F. Halve eggplant lengthwise and place cut-side down on a prepared baking sheet.
  2. Roast eggplant for 30 minutes, or until tender. Transfer eggplant to a bowl with plastic wrap over it and wait 10–15 minutes, then peel.
  3. Drain eggplant for 5–10 minutes to remove excess moisture.
  4. Roughly chop and blend in food processor. Add tahini, lemon juice, garlic, salt and cumin. Pulse until the mixture is creamy.
  5. Transfer to a bowl, drizzle with olive oil and garnish as desired.

Heart-Healthy Jalapeño Poppers

Serves 6

Ingredients:

  • 12 jalapeño peppers
  • 2 oz shredded extra sharp reduced-fat cheddar cheese
  • ¼ cup chopped fresh cilantro
  • Black pepper to taste
  • ¾ cup reduced-fat cream cheese
  • ¼ cup finely minced onion
  • ? tsp salt
  • 1 tsp cumin

Directions

  1. Preheat oven to 375°. Line a baking sheet with foil.
  2. Slice jalapeños lengthwise. With a small spoon, scrape out the seeds and ribs from each jalapeño and discard.
  3. In a bowl, mix the cream cheese, half the cheddar cheese, the onion and the cilantro. Stir to combine. Season the mixture with the salt, black pepper and cumin. Stir to combine.
  4. With a spoon, fill the peppers with the cream cheese filling. Arrange the peppers on the baking sheet and sprinkle with the remaining half of the cheddar cheese. Bake for 8 minutes or until cheese is bubbly and lightly browned. Let cool for 5 minutes before serving.

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Healthy eating habits don’t have to be hard. Sometimes, it starts with simply incorporating one type of fruit or vegetable into your meals.

Check back soon for more recipes inspired by the produce grown in the Arkansas Heart Garden.

“God is all about Forgiveness” – Devotional from Chaplain Shelby Smith

Posted on by brooke.overton@arheart.com

Forgiveness is not always easy, especially when we have been deeply hurt. In this week’s devotional, Chaplain Shelby reflects on what it means to forgive as God forgave us and how turning to Him can help us respond with grace, love and humility.

“God is all about Forgiveness” 

Forgiveness is something I think we all struggle with at one time or another. Sometimes we struggle to forgive someone who has hurt us, and other times we are the ones seeking forgiveness for something we have done. We may even find ourselves struggling most of all with forgiving ourselves for mistakes we have made in the past. We can be remorseful and truly want to make things right, but I am not sure we always fully understand what true forgiveness looks like, or the real cost of forgiveness.

I recently read an article from Christianity Today entitled “God is all about Forgiveness” written by Ann Peterson, and here is what she wrote, and I quote: “God tells us to be kind and tenderhearted to one another, forgiving each other, just as He forgave us. (Ephesians 4:32) I think at times we have a different way of looking at forgiveness.”

We sometimes make our decision to forgive based on the amount of hurt we experience. A small offense is easier to forgive. But when something pierces our hearts, that’s another story. And yet God tells us we are to forgive as He forgave us. That means we must forgive as He did. Did we deserve forgiveness? No, we didn’t. And yet Jesus forgave us. We’re supposed to forgive as He did.

Sometimes we try to fool ourselves into believing we’ve forgiven someone when in reality, we’ve just pushed it out of our minds or down inside of us. Pushing our emotions down doesn’t help. They will surface, and sometimes it’s not pretty when they do. When we bottle up our feelings, we don’t get to sort them out calmly and prayerfully. Instead of choosing which words to say and which to hold back, they all push and shove each other, demanding to be heard.

Solomon was wise when he said, “A soft answer turns away wrath, but a harsh word stirs up anger” (Proverbs 15:1). Our words can be like gasoline on fire. We stand there watching the flames shoot up for feet above us. While we attempt to justify our actions, God tells us to respond in love and to forgive.

Remember when Joseph was wrongly accused? Even after being wronged, he chose forgiveness. God worked it all together for good (Romans 8:28).

Time is a precious commodity. We can waste it, or we can let God show us how to redeem it. In the case of disagreements, we can be open to God showing us the part we played. We can ask God to soften our hearts as well as the hearts of those we hurt. He is more than willing to do that. You see, God is for unity. Satan is not. So, when we are at odds with someone, the enemy is happy.

What’s the answer? When you are in the heat of a battle, breathe and send up a prayer to the Lord. Ask Him to silence any word that will not be for the other person. Pray that God will show you how you can be more loving. When we care more about the other person than we do about our own feelings, we move in the right direction. God tells us to do nothing out of selfish ambition or vain conceit, but in humility to consider others better than yourselves (Philippians 2:3).

Whenever we are planning what we will say next, we are focused on ourselves. I am not responsible for what the other person says, but I am responsible for the words that come out of my mouth.

I don’t believe we can truly forgive each other apart from the Lord. We get in the way too much. We try to justify our own actions. Maybe because we care more about ourselves, or about being right.

If we commit our interactions to God, the Holy Spirit will show us where we need to be more loving, more forgiving. And then we have a choice. Will we choose to hold onto our hurt and store it away with the hurts of the past? Or will we forgive as we were forgiven? When God forgave us, He forgave us completely.

God will give us grace for our interactions with others because God loves unity. And God is all about forgiveness. He really is.

From the Heart,

Chaplain Shelby

 

Garden-Inspired Summer Recipes Made Simple

Posted on by brooke.overton@arheart.com

Arkansas is fortunate to have access to an abundance of fresh produce from local gardens and farmers markets. Fresh fruits and vegetables bring natural flavor, color, texture and important nutrients to the table while supporting heart health. Using ingredients grown in the Arkansas Heart Garden, including squash, peppers, cucumber, watermelon, tomatoes and eggplant, these garden-inspired recipes offer simple and delicious ways to enjoy more fresh produce.

Watermelon Cucumber Salad with Mint and Lime

Ingredients
  • 4 cups watermelon, cut into bite-sized cubes
  • 1 large cucumber, sliced or diced
  • 2 tablespoons fresh mint, chopped or torn
  • Juice of 1 lime
  • Black pepper, optional
Directions
  1. Add watermelon and cucumber to a large bowl.
  2. Squeeze fresh lime juice over the top.
  3. Add mint and toss gently.
  4. Finish with black pepper, if desired.
Arkansas Heart Healthy Tip
Watermelon and cucumber are naturally hydrating and full of fresh flavor, making this a great lighter side for picnics, cookouts or pool days. Add the lime and mint just before serving to keep the salad bright and crisp.

Roasted Summer Vegetable Quinoa Salad

Ingredients
  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 bell pepper, sliced
  • 1 small eggplant, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil, divided
  • Juice of 1 lemon
  • 1 teaspoon Dijon mustard, optional
  • 1 garlic clove, minced, or ½ teaspoon garlic powder
  • ¼ cup fresh parsley, basil or mint, chopped
  • Black pepper, to taste
  • ½ cup chickpeas or white beans, optional
Directions
  1. Preheat oven to 425°F.
  2. Cook quinoa by combining rinsed quinoa and water in a saucepan. Bring to a boil, reduce heat, cover and simmer for about 15 minutes, or until water is absorbed. Remove from heat, let sit covered for 5 minutes, then fluff with a fork. Set aside to cool.
  3. Place squash, bell pepper and eggplant on a baking sheet. Toss with 1 tablespoon olive oil, garlic and black pepper.
  4. Roast for 20–25 minutes, flipping once, until vegetables are tender and lightly browned.
  5. In a small bowl, whisk together lemon juice, remaining 1 tablespoon olive oil, Dijon mustard and additional black pepper.
  7. Add dressing a little at a time and toss gently.
Arkansas Heart Healthy Tip
Roasting vegetables adds deep flavor without needing heavy sauces. Quinoa, chickpeas and beans can help make this dish more filling with added fiber and plant-based protein.

Simple Tomato, Cucumber and Pepper Garden Salad

Ingredients
  • 2 cups tomatoes, chopped
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 2 tablespoons red onion, finely chopped, optional
  • 2 tablespoons fresh basil or parsley, chopped
  • 1 tablespoon olive oil
  • 1–2 tablespoons red wine vinegar or lemon juice
  • Black pepper, to taste
Directions
  1. Combine tomatoes, cucumber, bell pepper and red onion in a bowl.
  2. Add herbs, olive oil and vinegar or lemon juice.
  3. Toss gently and serve chilled.
Arkansas Heart Healthy Tip
This no-cook salad is a quick way to use fresh summer produce. It works well as a cookout side, picnic dish or topping for grilled chicken or fish. Fresh herbs, vinegar and lemon juice add flavor without relying on heavy dressings or extra salt.

Grilled or Roasted Squash, Pepper and Eggplant Platter

Ingredients
  • Yellow squash or zucchini, sliced
  • Bell peppers, sliced
  • Eggplant, sliced or diced
  • 1–2 tablespoons olive oil
  • Garlic powder, Italian seasoning or smoked paprika
  • Black pepper
  • Fresh herbs, optional
  • Lemon juice, optional
Directions
  1. Preheat oven to 425°F, or heat grill to medium-high.
  2. Toss vegetables with olive oil, seasoning and black pepper.
  3. Roast for 20–25 minutes, flipping once, or grill until tender and lightly charred.
  4. Finish with fresh herbs and a squeeze of lemon juice.
Arkansas Heart Healthy Tip
Cooking vegetables with herbs, spices, citrus and a small amount of olive oil adds flavor while keeping the dish light.

Roasted Eggplant Dip

Ingredients
  • 1 medium eggplant
  • 1 tablespoon olive oil
  • Juice of ½ lemon
  • 1 garlic clove, minced, or ½ teaspoon garlic powder
  • 2 tablespoons fresh parsley
  • Black pepper, to taste
  • Optional: 1–2 tablespoons plain Greek yogurt for extra creaminess
Directions
  1. Preheat oven to 425°F.
  2. Slice eggplant in half lengthwise and place cut-side down on a baking sheet.
  3. Roast for 30–35 minutes, or until very soft.
  4. Scoop out the flesh and add it to a food processor or bowl.
  5. Add olive oil, lemon juice, garlic, parsley and black pepper.
  6. Blend or mash until smooth.
  7. Serve with sliced cucumbers, peppers, tomatoes, whole grain crackers or pita.
Heart-conscious tip
This dip gets its creamy texture from roasted eggplant instead of heavy cream or cheese. Pair it with fresh vegetables for a colorful, fiber-rich snack.

Simple Ways to Add Flavor Without Heavy Ingredients

Fresh produce already brings natural flavor, but a few simple additions can make it even better:
  • Use citrus, like lemon or lime juice, for brightness.
  • Add fresh herbs, such as mint, basil, parsley or cilantro.
  • Try spices like smoked paprika, cumin, garlic powder or black pepper.
  • Use light vinaigrettes instead of heavy, creamy dressings.
  • Roast or grill vegetables to bring out their natural sweetness.

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At Arkansas Heart, we believe supporting your heart health doesn’t mean sacrificing flavor. Visit our blog for more heart-healthy recipes perfect for every season, occasion and meal.

“The Power of the Tongue” – Devotional with Chaplain Smith

Posted on by brooke.overton@arheart.com

Our words have the power to encourage, heal and strengthen, but they can also leave lasting wounds.

In this week’s devotional, Chaplain Shelby reflects on the importance of choosing our words carefully, managing our emotions with wisdom and allowing God to shape the way we respond to others. It is a reminder that true strength is found not in reacting quickly but in speaking with grace, humility and self-control.

“The Power of the Tongue” 

Most of us can think of a time when our words have hurt someone we care about. In the heat of the moment, it’s easy to justify our reactions by saying things like, “That’s just how I am,” or “You know how I get when I’m upset.” But our words and our tone have consequences. They can leave lasting wounds and damage relationships, especially when we fail to acknowledge the hurt caused or ask for forgiveness. As a husband and father, I have learned that my words, especially my tone, can hurt relationships.

Proverbs 18:21 reads, “Death and life are in the power of the tongue.” This means that your words carry immense weight. They can build people up or tear them down. They can bring a team together or cause distrust and a lack of commitment. The tongue has the power to heal and hurt. Your everyday speech is either a lifeline or a weapon. Uplifting and encouraging words can comfort someone, mend relationships and build inspired and productive teams. Conversely, careless, critical or reckless comments can cause emotional damage, break trust, and even negatively impact mental health.

Emotions are a beautiful gift from God. They are raw, real and powerful. But like any gift, they need wisdom to guide them. Proverbs 29:11 reads, “A fool expresses all his emotions, but a wise person controls them.” We’ve all had those moments; a sharp word spoken in frustration, a reaction driven by hurt, or a response we wish we could take back. Proverbs 29:11 reminds us that it’s not about suppressing our emotions but learning to steward them well.

Think of emotions like a fire. When tended wisely, they provide warmth, light and connection. But left unchecked, they can burn and destroy. God isn’t asking us to snuff out the fire of our feelings. He’s inviting us to bring them to Him first. In His hands, anger can become understanding and hurt can be transformed into healing. Every pause to pray opens the door for His grace to work in us.

So today, let’s lean into God’s love and wisdom. True strength isn’t hiding what we feel but in letting His Spirit shape how we respond.

Ask yourself:

What emotions have I struggled to handle in an uplifting and positive way?

Let’s Pray:

Lord, I am grateful for the gift of emotions that help me navigate life. Some days, stewarding those gifts feels overwhelming like trying to manage a fire that’s gotten out of control. But Lord, I am grateful that I can bring those emotions, frustrations, hurts and my joys to You and that You will help me manage them.

When I am tempted to react too quickly, remind me to pause and seek Your wisdom. Guide my words with Your truth, shape my responses with Your grace and let every emotion reflect Your perfect love. Lord, let my words heal and not hurt.

In Jesus’ name I pray, Amen.

From the Heart,
Chaplain Shelby

Summer Travels and Heart Health

Posted on by brooke.overton@arheart.com

Summer travel is a great opportunity to relax and explore new places, but changes in routine can make it easy to fall out of heart-healthy habits. Whether you’re road-tripping or flying this summer, these seven tips from Arkansas Heart can help keep you and your family safe while traveling. 

1.) Pack Your Medications 

Remembering to bring your medications helps maintain a steady, effective level of medicine in your bloodstream. Missing doses, especially heart medications, can increase your risk of serious health complications. 

If you take multiple medications, a pill organizer can make it easier to stay on track with your medication schedule while traveling. 

Store medications in a cool, dry place away from direct sunlight and moisture while traveling. Exposure to extreme temperatures can cause active ingredients to break down, making medications less effective. Most medications should be kept between 59°F and 77°F, but always check the storage instructions on the label. 

2.) Prioritize Movement 

Sitting for long periods of time while traveling can slow blood flow and increase your risk of developing blood clots. To help keep blood flowing, prioritize movement every hour or two. If you’re on a long flight, try to get up and walk to the restroom and back when it is safe to do so. If you’re traveling by car, simple exercises such as heel lifts, ankle rotations and ankle pumps can also help improve circulation. 

Compression socks are another way to promote blood flow. They apply gentle pressure around the ankles and lower legs, which can help reduce swelling and lower the risk of blood clots during long periods of sitting. 

3.) Pack a Travel Health Kit 

Be prepared for a medical emergency by packing a travel health kit with essential items, including your prescriptions, an over-the-counter pain reliever, allergy medicine and any emergency medications prescribed by your physician, such as nitroglycerin for chest pain.  

If you regularly monitor your blood pressure, consider bringing a portable blood pressure monitor as well. 

 It’s also a good idea to keep an emergency contact list, a list of your medications and your physician’s contact information readily available in case you need medical attention while traveling. 

4.) Bring Your Own Snacks 

Traveling can limit your food options, making it convenient to choose fast food. Fast food is often high in calories, unhealthy fats, sodium and added sugar, which can increase your risk of obesity, heart disease and diabetes. Heart-healthy foods such as fresh fruit, pre-cut vegetables, nuts and unsalted popcorn can help curb your appetite while you’re waiting at the airport or traveling on the road. Not only is bringing your own snacks better for your heart, but it can also save money that can be spent on souvenirs and experiences during your trip. 

5.) Flying? Practice Deep Breathing  

Flying can cause stress and anxiety, especially during takeoff and landing. Stress can temporarily increase your heart rate and blood pressure, making it important to find ways to relax during your flight. Deep breathing can help interrupt the body’s “fight or flight” response and calm the mind and body. 

Deep breathing can be practiced at any time, including before, during and after your flight. Start by inhaling slowly through your nose and allowing your belly to expand. Hold your breath for a brief moment, then exhale slowly and gently through your mouth. Just two to five minutes of deep breathing can help reduce stress. 

6.) Prioritize Hydration 

Before leaving for your trip, bring a reusable water bottle to help remind yourself to stay hydrated. Staying hydrated supports healthy blood pressure, heart rhythm and circulation. It can also help your body cope with the dry cabin air often experienced during air travel and in destinations with low humidity. If you struggle to drink water, set a reminder on your phone to take a few sips every 20 to 30 minutes. 

Learn more about ways to stay hydrated this summer. 

7.) Limit Alcohol Use  

Alcohol can weaken the heart muscle, trigger irregular heart rhythms and raise blood pressure. If you choose to drink alcohol, consider drinking a glass of water before or afterward to help prevent dehydration. 

Summer travel should be filled with relaxation, adventure and time spent with loved ones. By planning ahead and maintaining healthy habits, you can feel more confident and prepared throughout your trip. No matter where the road takes you, Arkansas Heart is here to help keep your heart healthy every step of the way. 

Looking for more heart-healthy tips? Visit the Arkansas Heart Health & Wellness Blog for additional resources. 

Your Guide to a Heart-Healthy Summer Picnic

Posted on by brooke.overton@arheart.com

Whether you’re enjoying a picnic in the park or celebrating the Fourth of July, these recipes make it easy to enjoy the flavors of summer while supporting your heart health.

Chili Lime Corn

Nutritional Benefits: Chili lime corn combines fiber-rich sweet corn with antioxidant-rich chili powder, heart-healthy olive oil and fresh lime. Together, these ingredients may support healthy cholesterol levels, promote healthy digestion and provide a good source of vitamin C.

Ingredients:

  • 4 ears of fresh sweet corn, shucked and kernels cut off (or 4 cups of frozen corn, thawed)
  • 1 tbsp. extra-virgin olive oil
  • 1 clove garlic, minced
  • 1 tsp. chili powder
  • 1/2 tsp. smoked paprika
  • 2 tbsp. lime juice
  • Zest of 1/2 a lime
  • 1/4 cup fresh cilantro, finely chopped
  • Pinch of cayenne pepper (optional, for heat)
  • Sea salt, to taste (keep it light to protect your heart)

Instructions:

  1. Heat the olive oil in a large skillet over medium-high heat.
  2. Add the corn and sauté for 5–7 minutes, or until it begins to lightly char and caramelize.
  3. Stir in the minced garlic, chili powder, smoked paprika and cayenne pepper (if using).
  4. Cook for 1 more minute until fragrant.
  5. Remove the skillet from the heat. Toss in the lime juice, lime zest and chopped cilantro. Mix well.

Heart-Healthy Spinach Dip

Nutritional Benefits: This spinach dip is packed with protein, antioxidants and nutrients that support heart health. Spinach provides potassium and folate to help maintain healthy blood pressure, while Greek yogurt offers protein and calcium with less saturated fat than traditional dips.

Ingredients:

  • 14 oz. of non-fat plain Greek yogurt
  • 10 oz. frozen spinach (thawed & squeezed dry)
  • ½ cup chopped red bell pepper
  • ½ cup chopped green onion
  • ½ cup fat-free sour cream
  • 1 tsp. dry dill
  • 1 tsp. garlic powder
  • Ground pepper to taste

Instructions:

Combine all ingredients in a bowl and mix well. Serve with carrot chips, sweet potato chips or low-sodium tortilla chips.

Heart-Healthy Baked Beans

Nutritional Benefits: Great northern beans are an excellent source of plant-based protein and fiber, which may help support healthy cholesterol levels and keep you feeling full longer. Combined with tomatoes, garlic and bell peppers, this dish also provides antioxidants, potassium and other nutrients that support heart health.

Ingredients:

  • 16 ounces of great northern beans
  • ¼ cup diced onion
  • ¼ cup diced green bell pepper
  • 28-ounce can of no salt-added tomato sauce
  • 2 tsp. garlic, minced
  • 1 cup water or vegetable stock
  • 1 tsp. low-sodium soy sauce
  • 1 tbsp. low-sodium mustard
  • 2 tbsp. apple cider vinegar
  • 1 tbsp. cumin
  • ½ tbsp. no salt-added chili powder

Instructions:

  1. Spray a large stock pot with cooking spray. Sauté the onions, bell pepper and garlic until softened, about 5 minutes.
  2. Add the rest of the ingredients and bring to a boil.
  3. Reduce heat to a simmer, cover and let cook for about 1 hour. Stir occasionally and add stock if necessary.

Watermelon Star Sparklers

Nutritional Benefits: Watermelon provides hydration and lycopene, an antioxidant that may support heart health, while blueberries offer antioxidants that help reduce inflammation. Yogurt adds protein and calcium, making this a refreshing and nutritious summer treat.

Ingredients:

  • 3-4 round slices of seedless watermelon
  • 50 fresh blueberries (5 per skewer)
  • A star-shaped cookie cutter (about 3 inches wide)
  • 10 (6-inch) wooden skewers (or as many as you’d like to make)

Instructions:

  1. Use a sharp knife to cut the watermelon width-wise into rounds or slices. (You’ll only need 3-4 rounds to make watermelon fruit sparklers.) You ideally want the thickness of the slices to match the depth of your cookie cutter. (For example, if the cookie cutter is 1″ deep, slice the watermelon 1″ thick.)
  2. Cut out 10 watermelon stars (1 star per sparkler) using the cookie cutter. Tip: It’s easiest to cut the star shapes by using a plate or cutting board to press down on the cookie cutter rather than using your hands. Place the cookie cutter on top of the slice of watermelon, then place the cutting board on top.
  3. Slide at least 4-5 blueberries onto the pointed end of each wooden skewer, leaving about 1″ empty at the top. Then, add the watermelon stars on top. Repeat until all the skewers are assembled.

Enjoy right away or cover and chill until you’re ready to serve!

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At Arkansas Heart, we believe that food should not only be delicious but also provide the nutrients your body needs to support overall health and well-being.

Hungry for more? Head to our blog to find more heart-healthy recipes for every meal plan, occasion and season. 

Rising Temperatures and Your Heart: How to Stay Hydrated This Summer

Posted on by brooke.overton@arheart.com

Summer heat can increase your risk of dehydration, making it even more important to drink enough water. Whether you’re spending the day at the pool, working in the yard, running errands or enjoying a round of golf, drinking enough water helps replenish fluids lost through sweating and supports healthy blood pressure, heart rhythm and circulation.

Here are five tips to help you stay hydrated and beat the summer heat:

1. Drink Water Before You Feel Thirsty
Don’t wait until you’re thirsty to reach for a glass of water. Thirst is often a sign that your body is already becoming dehydrated. Try setting a reminder on your phone to take a few sips of water every 15 to 20 minutes.
2. Add In Electrolytes
Sweating causes your body to lose both fluids and electrolytes. If you’re exercising, spending extended periods outside or working in the heat, sports drinks or electrolyte packets may help replace what you’ve lost and support normal body function.
3. Aim for 8 Cups
Everyone’s hydration needs are different and can depend on factors such as age, body size, activity level and how much time you spend outdoors.
A good starting point is aiming for eight cups, or about two liters, of water each day. Consider downloading a water-tracking app or simply keeping a log on a notepad to monitor your intake.
4. Eat Your Fruits and Vegetables
Did you know that about 20 percent of your daily fluid intake comes from food?
Water-rich fruits such as watermelon and strawberries, along with vegetables including spinach, broccoli, peppers and tomatoes, can help keep you hydrated while providing important nutrients.
5. Check Your Hydration Status
One easy way to check your hydration status is to pay attention to your urine color. Pale yellow urine generally indicates good hydration, while darker yellow urine may suggest you need more fluids. Certain medications and vitamins can affect urine color, so always talk with your healthcare provider about what is right for you.

Hydration isn’t about perfection; it’s about consistency, and small habits can make a big difference in supporting your heart health. Challenge yourself to drink one extra glass of water each day this week.

At Arkansas Heart, your health is our priority. If you have questions or concerns about how much water you should be drinking, talk with your provider today.

Looking for more heart-healthy tips? Visit the Arkansas Heart Health & Wellness Blog for additional resources.