Have you tried the new bagels with 30 grams of fiber Reader?

I just learned about these in a conversation with Andrea this week. One of her behavior-based intentions is to increase fiber to reduce her cholesterol.

Andrea: "I feel like I'm doing great with my fiber and protein intake!"

Me: "Amazing! What does that look like?"

Andrea: "Well, I found this brand of bagels that has 30 grams of fiber per bagel! I'm having one for breakfast with a couple of eggs and a little cheese. Then I have lunch, I have a protein bar with another 10 grams of fiber plus 40 grams of protein!" she said triumphantly.

Sounds easy, doesn't it?

Until a few mornings of 30-gram fiber bagels, made her move her home office to the bathroom.

Unfortunately, diet culture marketing can get the best of us.

Have you fallen into this trap, too, Reader?

I get it. We need food and nutrition to be easy in this chaotic season of life.

And let me save your digestion and your bank account from a diet culture train wreck.

⚠️You DO NOT, I repeat DO NOT!

Need to eat bagels with 30 grams of fiber and bars with 40 grams of protein to improve your cholesterol during menopause!

Think about what real food you can add to the meals and snacks you already enjoy.

With the add-in approach, you'll be more consistent with your behavior-based intentions to reduce cholesterol, blood sugar, and support your overall heart health.

Here are some heart-healthy foods to add to your weekly meals and snacks:

• Unsaturated fats like olives, olive oil, avocado, walnuts, almonds, flaxseeds, fish, and nuts.
• Fiber-rich foods like oatmeal, fresh fruits, vegetables, whole grains, beans, lentils, nuts, and seeds.
• Plant-based protein sources like chickpeas, beans, legumes, nuts and seeds, tofu, tempeh, quinoa, peanuts, and hemp seeds.
• Add nuts to your snacks! Almonds, walnuts, pistachios, and nut butter are packed with heart-healthy unsaturated fats
• Potassium-rich foods for lower blood pressure. Foods like Medjool dates (the big ones!), banana, baked potato with skin, tomato paste, cooked beet greens, sweet potato with skin, swiss chard cooked, avocado, dried figs, orange, cantaloupe, and honeydew.
• Dark leafy greens and beets increase nitric oxide production to keep your blood vessels relaxed so blood can flow more freely.

What does heart-healthy eating look like in real life?

Recipe Share

The easiest way to eat more of the ingredients above is with a Savor Bowl. It’s a throwback to my days working with the Health Starts Here program and Whole Foods Market. Choose a bowl that will hold about 4-6 cups of food. Then toss in...

• 1/2 – 1 cup Cooked whole grain of choice – oats, quinoa, brown rice, whole grain pasta, etc
• 1/2 – 1 cup Cooked (or canned) beans or legumes of choice – chickpeas, lentils, black beans, edamame, etc
• 4-6 oz Plant-based or animal protein – cooked tofu, tempeh, hard cheese, pasture-raised eggs, chicken breast, grass-fed ground meat
• 2 cups Sautéed or raw greens – beet greens, swiss chard, kale, spinach, dark green lettuce like romaine, spring mix blend.
• 1 cup Colorful vegetables (raw or roasted) – peppers, sweet potatoes, carrots, beets, tomatoes, broccoli or broccoli slaw, etc
• Add crunch with nuts and seeds
• Finish with your favorite dressing or sauce – avocado green goddess, lemon tahini, chimichurri, cashew curry, salsa, fermented veggies like sauerkraut, kimchi, beets, carrots, etc.

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Focus on what to add rather than what you "shouldn't" eat. Increase your intake of unsaturated fats, fiber, fruits and vegetables, and potassium-rich foods.

Which of the heart-health add-in foods are your favorite, Reader?

I'd love to know! Hit reply!

Remember, gentle nutrition after 40 is a long game. It’s not about quick wins. It’s about little wins that pile up.

Next week, I'll share the 3 F's strategy you can use to support heart health. Until then,

Have a great weekend, savoring food and your body!

Oh, and if you're Super Bowling on Sunday - the 7-layer bean dip is a great source of fiber 😉 You're welcome!

Amanda

PS: February is heart health month! Scroll up to get gentle nutrition tips (and recipe!) for heart health after 40 without compromising satisfaction or falling into the dumpster fire of diet culture. Check out these blog posts to learn more:

​How to eat for heart health after 40 in real life​
​How to boost your heart and brain health in perimenopause​