"I'm a crunchy-type person. I don't want to take another medication. But my cholesterol just went through the roof at my last doctor's appointment. Now what?"

I love working with "crunchy-type" people! 😎

Hey Reader,

Since February is heart health month, here’s what you need to know about gentle nutrition basics for heart health - in real life!

And without compromising satisfaction or falling into the dumpster fire of diet culture.

The most important nutrition strategy is this...

What foods can add to your meals and snacks to boost heart health?

The add-in mindset has a positive spin whereas the substration (restriction) mindset tells you what you shouldn’t eat.

Nobody likes to be told what they can’t eat!

With the add-in mindset, you’ll stick with your heart health goals.

Add these heart-healthy foods to your weekly meals and snacks:

• Focus on unsaturated fats like olives, olive oil, avocado, walnuts, almonds, flaxseeds, fish, and nuts.
• Increase your intake of fiber-rich foods such as oatmeal, fresh fruits, vegetables, whole grains, beans, lentils, nuts and seeds.
• Add 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
• For optimal blood pressure, eat more potassium-rich foods, such as Medjool dates (the big ones!), bananas, baked potatoes with skin, sweet potatoes with skin, cooked Swiss chard, avocado, dried figs, oranges, cantaloupe, and honeydew.
• Add dark leafy greens and beets to increase nitric oxide production so your blood vessels relax and blood can flow freely.
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Read these blog posts for more heart-healthy strategies:

​How to eat for heart health after 40 in real life​

​How to boost your heart and brain health in perimenopause​

Recipe Share

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

Here's the easiest way to eat more heart-healthy foods listed above. It's called a greens, beans, and grains bowl. Also called a Buddha Bowl, it’s a throwback to my days working with the Health Starts Here program at Whole Foods Market.

Here’s how to build a bowl. Choose a bowl that will hold about 4-6 cups of food.

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 Sauted 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.

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 you can add to your behavior-based goals to support heart health. Stay tuned!

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Have a great weekend savoring food and your body!

Amanda

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PS: Thanks to everyone who completed the poll in last week's email! I'm creating an online culinary course for women who want to eat well during perimenopause and menopause with easy, delicious meals and snacks. The course will be released later this year. More details are coming soon!

PS: Concerned about heart health? Focus on what foods you can add instead of what foods you shouldn't eat. Increase your intake of unsaturated fats, fiber, fruits and vegetables, and potassium-rich foods. Read more in this blog post, and scroll up for an easy, heart-healthy recipe!

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