Happy Hearts need Hugs and Fiber

First things first, in case you didn’t notice…we have a new look!  A little glow up after 17 years in practice! Don’t worry, same me, same realistic, digestible and evidence based content just…elevated.   

 Now let’s get back to business:

Heart health is something I talk about often in my work. I’ve been doing a lot of talks, lectures, and interviews lately on how nutrition plays a huge role in preventing heart disease, which is the #1 cause of death for women. Scary? Yes. True? Yes. Preventable? Also YES.

While many factors impact heart health, my top nutrition priorities are simple: eat more fiber and limit saturated fat because both help manage cholesterol levels.

Fiber helps clear cholesterol from the bloodstream, so eat more of it. 

Favorite sources: fruit (especially kiwi and berries), vegetables, whole grains, oats and high-fiber cereals, beans and legumes, nuts, and seeds. Stop demonizing carbs and focus on quality over quantity, portions and timing.  

Saturated fats can raise cholesterol levels.
Try limiting whole milk dairy, fatty cuts of meat, chicken skin, butter, and excess cheese. Instead, lean into olive oil, avocado, nuts and seeds, lean proteins, grass-fed beef, and MORE seafood.

The good news? These are choices you can start making today. An easy structure to lean into as proven by research to support heart health and lower overall mortality risk:
• 3+ seafood meals per week
• 1.5 oz nuts or seeds daily
• 3 TBSP olive oil daily (use it for cooking or dressings)

 When we focus on adding foods that support health, we naturally crowd out less supportive choices, no deprivation required.