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Tips for Heart Health & Fajita Vegetable Recipe

Updated: Feb 26





As we continue to focus on heart health, the question is how well do we as nurses practice what we preach about participating in heart-healthy activities such as diet and exercise. To do our jobs well, we must first take care of ourselves. Patients today require more expert care from the healthcare team.


Cardiac patients have shown better outcomes when cared for by certified cardiovascular (CV) nurses. The CV nurses facilitate improved coordination of cardiac referrals and treatments, thus decreasing the patient’s hospital stay and preventing rehospitalizations (Vozzella & Hehman, 2023). To accomplish this, nurses must have extensive knowledge regarding the cardiovascular system, sharp assessment skills, and the ability to recognize changes in the patient’s condition and then, if necessary, react quickly and efficiently to these changes for the best outcome. With cardiac disease being the number one killer of Americans and in the world, most nurses have cared for a patient with some cardiac diagnosis, or it was part of their medical history. 


Kong et al. (2024) note that nurses who practice self-care provide better care and increase their ability to convey empathy. They also stated that self-care “has been demonstrated to enhance self-support, alleviate stress and burnout, reduce empathy fatigue, enhance job satisfaction, and promote mental health and emotional well-being (p. 2), just as in 1959, when Dorothea Orem published her theory of self-care, that an individual who participates in self-care can promote improved life, health, and well-being (Nursing Theory, 2023). Jafari et al. (2023) looked at using Orem’s self-care theory with cardiovascular patients. They found that participating in this care provided positive outcomes in maintaining and promoting their health. If nursing teaches this form of self-care, why don’t we participate in it ourselves? 



Self-care looks different for everyone, but neglecting it can prevent us from being at our best—both personally and professionally—ultimately impacting the care we provide to our patients. Even dedicating just 5 to 10 minutes a day to activities like meditation can be a great starting point. Over time, you can expand your self-care routine to include more practices that support your well-being. The list below is not an all-inclusive one, but it offers suggestions on how one might participate in cardiovascular self-care. 


You could do one or more of the following to promote Self-Care that focuses on Cardiovascular Health:


  1. Just sit in stillness and let your mind focus on the quiet. Say a prayer or a positive affirmation—this can help relieve stress. 

  2. Exercise: aerobic, strength training, and flexibility (John Hopkins, 2025). Pick out 3-5 of your favorite songs and just dance around the room. Before you know it, you will have been up and moving for 15 - 20 minutes!

  3. Take your medication, especially if you are on anything for high cholesterol, hypertension, or diabetes.

  4. Quit smoking!

  5. Make your appointment for your yearly physical. We need to partner with our medical team to keep us well, just like we ask our patients to comply.

  6. Practice good sleep habits.

  7. Eat a well-balanced diet, and limit refined sugar and saturated/trans fats.

  8. Drink alcohol in moderation.

  9. Start journaling as noted in our post from 2/19/25.

  10. Maintain a healthy weight.

  11. Participate in a hobby or learn something new you have always wanted to try.

(CDC, 2024)


Heart health is important for our patients and for you as a nurse, too. Remember, when you fly, the flight attendants always tell you to apply oxygen to yourself first and then assist the person sitting next to you in the event of an emergency. Your well-being is just as important as that of those you care for. So be kind to yourself, take intentional steps toward balance and wellness, and remember that a healthier you means better care for those who depend on you.


Below is a heart health recipe we love - let us know if you make it and what you think. Do you have a favorite heart-healthy recipe to share with everyone? Put it in the comments for us to try.





Fajita Vegetables


Looking for a delicious recipe to help fill you up on a cold day or when you have a craving for something Mexican? This recipe was based on an old Weight Watchers recipe I had but adopted to make it my own. It is or can be an anything-goes recipe for vegetable lovers and tastes so good either alone, on top of lettuce, or in a fajita with some cheese. Eat it any way you want, too! That is the beauty of this simple recipe.




Your Ingredients


  • 2 medium-sized zucchinis

  • 1 medium onion (I prefer a Vidalia onion)

  • 2 or 3 Peppers - any color you like

  • 1 28 oz. can petite diced tomatoes

  • 1 can black beans (rinsed and drained)

  • 1 can of corn (drained) or 1 cup frozen

  • 3-4 cloves of garlic pressed

  • 2-3 Tbsp of Fajita Seasoning - See Recipe Below

  • 1 T Olive Oil


Directions


Prep the Vegetables: Wash the veggies. Dice the zucchini, onion, and peppers. I usually layer the vegetables in one big bowl. I put the peppers to the bottom of the bowl since I add those last.  Next, I put the zucchini in the bowl and then the onions on top, or I simply take the onions from the cutting board and put them in the pan! Separate bowls work, too. 


  1. Add olive oil and pressed garlic to a Deep Saute pan over medium heat. Let it heat for a minute, and then add the onion. Let the onion cook for a few minutes, then add the zucchini. Cook for another minute or so, stirring occasionally. 

  2. Add the peppers to the pan. Continue to stir, allowing the vegetables to cook and soften a bit.

  3. Then, add the can of diced tomatoes and stir them into the vegetable mix. Next, dump the drained beans and corn into the pan and stir them into the mixture.  

  4. Add the seasoning. I started with 2.5 Tbsp. Add more according to your taste and the level of flavor you want to achieve.

  5. Reduce heat to simmer and cover for 20-30 minutes.  

  6. If the vegetables are to your liking (e.g., if you like them al dente, cook on lower heat and for less time), stir again.

  7. Remove from heat and enjoy - they will be hot, so be careful. Let them cool a bit before eating.

  8. Divide the remaining contents into airtight containers and store them in the refrigerator for up to 3 days. You may also freeze them and enjoy them later. I would eat the fajita vegetables from the freezer within 2-3 months.


Fajita Seasoning


1.5 Tablespoons chili powder

1 Tablespoon Cumin

3 teaspoons paprika

2 teaspoons garlic powder

1 teaspoon onion powder

⅛ teaspoon ground black pepper

½ teaspoon Himalayan salt (or salt you have on hand)

⅛ teaspoon cayenne pepper (optional)


Stir the seasons together and store leftovers in an airtight jar or container.


We hope you enjoy this recipe as much as we do - Bon Appetit!




References


Center for Disease Control and Prevention. (2024). Preventing heart disease. https://www.cdc.gov/heart-disease/prevention/index.html



Jafari, R., Safari, M., Koenig, H., Ameryoun, A., & Lin, C. (2023). Factors affecting self-care in cardiovascular patients: An integrative review based on Orem’s theory. Hospital Practices and Research, 8(1):189-198 doi 10.30491/HPR.2023.180890


Kong, Y., Tong, Z. & Liu, L. Nurses’ self-care levels and its related factors: a cross-sectional study. BMC Nurs 23, 835 (2024). https://doi.org/10.1186/s12912-024-02510-x


Nursing Theory. (2023). Dorothea Orem - nursing. https://nursing-theory.org/nursing-theorists/Dorothea-E-Orem.php


Vozzella, G. M., & Hehman, M. (2023). Cardiovascular nursing workforce challenges: Transforming the model of care for the future. Methodist DeBakey Cardiovasc Journal. 19(2):90-99. doi: 10.14797/ mdcvj.1188


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