Guided plans
A plan that fits your life
No fancy ingredients, no gym. Pick a meal plan or a way to move, follow along day by day, and check off your progress as you go.
5-Day Heart-Smart Starter
A whole work-week of simple, filling meals built from things you can grab at the bodega or corner store — beans, eggs, oats, canned fish, frozen veg, rice. Nothing fancy, nothing wasted.
Caribbean Comfort, Lighter
The food that tastes like home, cooked a little kinder to your heart — baked jerk chicken, rice and peas with more fiber, stewed fish, callaloo. Same flavor, less of the fat and salt.
The Lower-Salt Week
A gentle week to retrain your taste buds — big flavor from garlic, citrus, and herbs instead of the salt shaker and the bouillon cube. Good if you're watching your blood pressure.
Walk Your Block: 4-Week Starter
The easiest way to start moving for your heart — no gym, no gear, just your neighborhood. Build from short walks to a steady habit over four weeks.
10-Minute Home Workout
Five short routines you can do in your living room with no equipment. Ten minutes is enough to count — do what you can, rest when you need to.
Chair Exercises for Stronger Days
Seated movements for older adults or anyone with limited mobility — gentle, safe, and good for your heart and strength. All from a sturdy chair.
These are general wellness plans, not a prescription. If you have a heart condition, are pregnant, or haven’t been active in a while, check with your doctor before starting — especially the movement plans.