(BPT) - Your heart is one of the most important organs in your body. It provides your body with the necessary oxygen and nutrients vital for daily survival. If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact.

For these changes to stick, focus on adding more healthful foods, rather than just taking things out of your daily diet and routine.

1. Add more seafood

Seafood is not only a good source of protein, but also a great source of omega-3 fatty acids, which have been shown to help reduce the risk of heart disease and stroke. The Seafood Nutrition Partnership, citing the American Heart Association, advises eating at least two servings of seafood per week for enough omega-3s and nutrients to show improved health. In particular, fatty fish such as salmon, trout, pollock, barramundi, mackerel, herring, sardines and albacore tuna have the highest amounts of the heart-healthy nutrients that help prevent cardiovascular disease.

To incorporate more fish into your diet, start with the recipe for Easy Lemon Pepper Salmon from The Marine Stewardship Council (MSC).

When selecting fish, whether fresh, frozen or canned, look for the MSC blue fish label to know you’re choosing sustainable seafood that’s good for you and good for the ocean. The MSC is a global nonprofit dedicated to protecting wild seafood for generations to come. By taking the simple step to look for the MSC label when purchasing seafood, you can help protect oceans from overfishing, support fishermen and fishing communities, and promote traceability — from the ocean to your delicious seafood dish.

2. Seek healthy fats

Not all fats are created equal. With all the fad diets that come and go, the Mediterranean diet continues to top media and nutritionists' lists of best plans for healthy eating. It's also been shown to help reduce the risk of heart disease, according to a study published in the New England Journal of Medicine.

The most commonly used fat in the Mediterranean diet is olive oil, which is great for cooking, salad dressings and more. Other healthy fats come from the foods themselves, like the unsaturated fats found in fish, nuts, seeds or avocados.

The Mediterranean approach is also plant-based, adding proteins like fish, lean meat, poultry and dairy (in moderation).

3. Opt for whole grains

Also featured in the Mediterranean plan are whole grains like brown rice, wild rice, whole wheat bread, oats and quinoa. Less-processed grains are healthier because they have both higher nutritional value and better fiber content.

The nutrients in many whole grains — including potassium, iron, phosphorus and more — help boost your heart health. The higher fiber in whole grains aids digestion and can help you keep your weight down, which can also improve your heart's function.

4. Focus on plants

You've probably heard a lot about plant-based eating recently. That's because of the growing awareness of both the health and the environmental benefits of focusing a larger portion of your diet on plants. Including a wider range of differently colored fruits and vegetables — plus nuts, seeds, beans and legumes — will give you the greatest nutritional benefits.

Plants offer tons of nutrients like vitamins, minerals and fiber — and many contain more protein than you might expect. A study published in the Journal of the American Heart Association found that eating more plant-based proteins is associated with lower heart disease risk in middle-aged adults.

5. Amp up your movement

Another vital ingredient in a heart-healthy lifestyle is exercise. Adding more daily movement helps you look and feel better, inside and out. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening exercises at least twice a week. It's always best to consult your doctor before beginning a new exercise plan.

Choosing whole foods over processed foods will improve your heart health. Using herbs and spices can also make your meal plan easier to stick to. Not only do some seasonings — like ginger, garlic and turmeric — offer positive health benefits, but they can also reduce unhealthy cravings by satisfying your taste buds.

What’s good for your heart also can be good for the environment. When you make looking for sustainably-sourced, heart-healthy products part of your routine, you create a win-win for your health and for the health of the planet.

Sustainable Eating Made Easy

(Family Features) The needs of grocery shoppers are seemingly always evolving, and now more than ever, they want to know where and how their food is produced and what impact it has on the environment. This is commonly referred to as “sustainable eating,” and its popularity is growing among shoppers.

Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. Known for their inherent umami flavor and nutrition properties, mushrooms are recognized for their unique growing process and need for minimal natural resources used during production, which makes mushrooms both healthy on the plate and gentle on the planet.

In addition, mushrooms are a versatile ingredient, and with so many fresh varieties to choose from, it’s simple to incorporate them into most meals. Three Mushroom and Garlic Grilled Pizza can satisfy the entire family, while favorites like Sauteed Mushroom and Sun-Dried Tomato Avocado Toast may hit the spot morning, noon and night, and quick sides such as Roasted Mushroom and Wheat Berry Salad can be an easy addition to dinner plates.

For more information on mushroom sustainability as well as additional recipes, visit mushroomcouncil.com .

Roasted Mushroom and Wheat Berry Salad

Recipe courtesy of the Mushroom Council
Servings: 4

• 8          ounces white button mushrooms, halved
• 1          tablespoon extra-virgin olive oil
• 1/2       teaspoon kosher salt
• 1/4       teaspoon ground black pepper
• 2          cups cooked wheat berries, warm
• 2          green onions, sliced
• 2          tablespoons dried cranberries, chopped

Dressing:

• 2          tablespoons extra-virgin olive oil
• 2          tablespoons fresh orange juice
• 1          teaspoon curry powder
• 1/4       teaspoon kosher salt

1. Heat oven to 400° F.
2. Place mushrooms on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. Bake 10 minutes.
3. Carefully stir mushrooms and bake 5 minutes until tender. Transfer mushrooms to medium bowl. Add wheat berries, green onions and cranberries.
4. To make dressing: In small bowl, whisk olive oil, orange juice, curry powder and salt; pour over salad. Toss to mix. Serve warm.

Sauteed Mushroom and Sun-Dried Tomato Avocado Toast

Recipe courtesy of the Mushroom Council
Servings: 4

• 1          tablespoon extra-virgin olive oil, plus additional, for drizzling
• 1/4       cup chopped sun-dried tomatoes
• 8          ounces sliced button mushrooms
• 1/4       cup water
• 1/2       teaspoon fresh thyme leaves kosher salt, to taste
• 2          ripe avocados, pitted, peeled and sliced
• 4          slices toasted bread
• shaved Parmesan cheese

1. In skillet, heat 1 tablespoon oil over medium heat. Add tomatoes and cook 1 minute. Add mushrooms and gently incorporate with tomatoes. Add water and stir well until water evaporates and mushrooms darken and become tender, about 4 minutes. Add thyme and salt, to taste. Set aside to cool.
2. To assemble, gently smash half of each avocado over one slice of toast. Top each slice of toast with mushroom mixture. Top each with Parmesan cheese and drizzle with olive oil before serving.

Three Mushroom and Garlic Grilled Pizza

Recipe courtesy of the Mushroom Council
Servings: 4

Sauce:

• 1          tablespoon unsalted butter
• 4          garlic cloves, minced
• 5          basil leaves, minced
• 2          tablespoons all-purpose flour
• 3/4       cup half-and-half
• 2          tablespoons grated Parmesan cheese
• 1/2       teaspoon fine sea salt
• 1/4       teaspoon ground black pepper

• 2          tablespoons extra-virgin olive oil
• 3          ounces crimini mushrooms, sliced
• 3          ounces shiitake mushrooms, stemmed and sliced
• 3          ounces white button mushrooms, sliced
• 1          ounce dry white wine or chicken stock
• 1/4       teaspoon fine sea salt
• pizza dough (14 inches)
• olive oil
• nonstick cooking spray
• 4          ounces whole milk mozzarella cheese, chopped
• shaved Parmesan, for garnish
• basil leaves, for garnish

1. Heat grill to medium-high heat, about 425° F.
2. To make sauce: In medium skillet over medium-high heat, melt butter. Whisk in garlic and basil; cook 1 minute. Sprinkle in flour while quickly whisking to form paste.
3. Reduce heat to medium. Slowly pour in half-and-half while continuing to whisk until there are no clumps. Increase heat slightly to bring to simmer. Stir as mixture thickens into sauce, about 1 minute. Remove from heat. Stir in Parmesan cheese, salt and pepper; set aside.
4. In large skillet over medium-high heat, heat olive oil. Add mushrooms and cook until they begin to turn tender, about 2 minutes. Carefully pour in wine or stock and continue cooking until liquid evaporates, about 1 minute. Sprinkle with salt.
5. Stretch dough to make 14-inch pizza. Brush grill grates generously with olive oil. Place dough on grill and let cook about 3 minutes, until underside is browned and dough removes easily from grill. While removing dough from grill, flip it onto baking sheet sprayed with nonstick cooking spray so cooked side is up.
6. Spread sauce over pizza and evenly cover in mushrooms. Add mozzarella cheese.
7. Return pizza to grill, topping-side up. Close lid and let cook 3-5 minutes. Once top crust browns and cheese melts and bubbles, remove from grill. Let rest 2-3 minutes.
8. Garnish with Parmesan and basil leaves; slice to serve.

The Mushroom Sustainability Story: Water, Energy and Climate Environmental Metrics (Infographic caption)

Giving for Good: Make an impact in your community

Make an impact in your community

(Family Features) Inspiration to give back to your community can come from any number of places, from a personal desire to make a difference to fulfilling a graduation requirement for community service hours. No matter the reason or the origin, chances are strong that you can make an impact.

Giving back may be as simple as writing a check to an organization that works to further a mission you care deeply about. Or it may mean lending a hand to put on a fundraising event in your community. Perhaps you have a skill or talent you can share with others in the name of a good cause.

If you’re committed to contributing to your community in a meaningful way, consider one of these ideas to improve the lives of those around you:

Spend Time with the Elderly
Seniors often hold wisdom, knowledge and experience that younger generations have yet to accumulate. Yet, as they age, a community’s oldest residents are often left alone. These days it’s less common for family members to live near one another, so “adopting” an elderly resident down the street or at the local senior housing center is a way to help monitor his or her well-being and ensure personal ties to the community are maintained. Not only can this provide a valuable service for an elderly person and his or her family, it may bring you great personal satisfaction as you learn about the community’s history through the eyes of someone who saw it evolve firsthand.

Donate to Nonprofits
If you’re concerned your budget doesn’t stretch far enough to make a meaningful cash contribution, there are plenty of other ways you can donate to nonprofit organizations in your community. Volunteer hours or even gently used items like office furniture or supplies are often in high demand. You can even donate by helping your favorite nonprofit uncover new funding opportunities. For example, the America’s Farmers Grow Communities program, sponsored by the Monsanto Fund, provides farmers an opportunity to help a nonprofit of their choice. Eligible farmers can enroll in the program for a chance to direct a donation to a local eligible nonprofit organization. Since 2010, the program has shown a commitment to strengthening farming communities by awarding more than $29 million to nonprofits, supporting food banks, ag youth organizations, supplying essentials for the needy and acquiring life-saving emergency response equipment.

Be a Mentor
Much as you can gain valuable wisdom from elderly residents, you also likely have your own knowledge that can benefit others in your community. Consider the areas where you excel and explore how your community can benefit. You might put your athletic talents to use coaching a youth sports team, teach scouts a skill for advancement or lend your experience as a human resources professional to an organization that helps disadvantaged individuals improve their employment opportunities. If you’re good with numbers, maybe volunteering as a financial advisor to a local nonprofit board is worth considering.

Help Create Future Leaders
If the future vitality and well-being of your community is a priority, your giving may involve creating opportunities for future generations. Programs like America’s Farmers Grow Ag Leaders, sponsored by the Monsanto Fund, encourage rural youth to become the next generation of ag leaders by awarding scholarships to support their pursuit of higher education in ag-related fields of study. The scholarships are administered by the National FFA Organization, but students do not have to be FFA members to apply. Since 2014, the program has awarded more than $2 million in scholarships for students looking to study ag-related fields after high school.

Plant Flower Beds
Making a community better isn’t always about dollars and cents. Simply making your hometown a more enjoyable place to be is a reward you can enjoy along with your neighbors. Special beautification projects such as creating and maintaining flower beds in public spaces can help create a more welcoming, friendly environment. Other ideas include community cleanup initiatives and organizing groups to help with yardwork for those who are physically unable.

Get Involved in Schools
Nearly every school district can benefit from added resources to support youth education. You may be able to help your school secure funding for a special initiative through a program such as America’s Farmers Grow Rural Education, sponsored by the Monsanto Fund, which allows farmers to nominate local public school districts to compete for merit-based STEM grants. Nominated schools have the opportunity to apply for a grant to fund projects that enhance science, technology, engineering and math education in their districts. Since 2011, more than $16 million has been awarded to over 900 rural school districts.

Farmers can find more ways to give back to their communities along with program information and official rules at AmericasFarmers.com.