How do you deal with the winter blahs and cold weather Reader?

Winter of 2023, chocolate chip cookies made with coconut oil were my coping strategy.

I thought, "I have Full permission to eat cookies whenever I want! If I eat the whole batch in three days, it's time to make more!"

To be honest, I was coping with more than winter blahs and cold temps - struggling in a relationship, living between 2 states, and feeling a heavier loneliness than I'd ever felt.

Chocolate chip cookies to the rescue! Until I got my annual lab work done later that spring.

My cholesterol has always been low, thanks to family genetics, being active, and eating mostly plant-based foods.

But in June 2023, my cholesterol numbers went through the roof - especially total and LDL cholesterol.

I know it's common for cholesterol levels to increase in perimenopause and the first year of menopause.

However, I was only 43 at the time and had only a few perimenopause symptoms. It had to be something else.

Heart health or cardiovascular disease is a big deal for women - especially if you want to live an active life well beyond menopause.

To reduce the noise of heart-healthy-diet-culture information, here are my top 3 strategies:

The 3 F's of Heart Health

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• Fiber. Are you eating enough? Aim for 25 grams per day, ideally from food instead of a supplement.
  • Foods to include: Oats are a classic example of soluble fiber (soaks up extra cholesterol), which is also found in barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Insoluble fiber adds bulk to your stool and acts like a scrub brush for your GI tract. It's the roughage in vegetables. Examples include wheat bran, vegetables, and whole grains. Include both types of fiber when possible.​
• Fats. Know the difference. There is plenty of evidence that high cholesterol is a risk factor for cardiovascular disease. Also plenty of evidence that saturated fat contributes to an increase in cholesterol. Replace saturated fats with mono and polyunsaturated fats when possible.
  • Foods to include: olives and olive oil, avocado and avocado oil, nuts and seeds, and cold water fish.
• Fitness. Some is better than none. The American Heart Association recommends 150 minutes of moderate-intensity exercise for most adults.
  • Read this blog post for more fitness resources to improve your cardiovascular health:
    ​How much exercise do you need to be healthy​

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Remember, always focus on what you can add to improve your heart health. Adding is way more fun and effective at helping you reach your gentle nutrition and health goals.

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Which of the 3 F's feels the most do-able to you Reader?

Hit reply! I'd love to know :)

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Hope you have a great weekend savoring food and your body!

Amanda

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PS: Research on cardiovascular health for women makes a strong case for the benefits of lifestyle behaviors like the 3 F's of heart health. Watch this video to learn more and start making behavior-based heart-healthy goals this month!

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