❤️ American Heart Month: Nourish Your Heart, Don’t Punish It

February is American Heart Month — and if you’ve been around here for a while, you know we’re not doing crash diets, food fear, or “perfect eating.”

We’re talking about adding what your heart actually needs.

As a dietitian, I see this all the time:People are motivated… but overwhelmed. They think heart health means cutting everything out. In reality? Your heart thrives when you fuel it consistently and strategically.

Let’s break it down in a way that actually makes sense.

💓 What Is Heart Disease?

Heart disease is a general term for conditions that affect the heart and blood vessels. The most common type is coronary artery disease — when plaque builds up in the arteries and restricts blood flow.

Key risk factors include:

• High blood pressure

• High LDL cholesterol

• Low HDL cholesterol

• Diabetes

• Smoking

• Physical inactivity

• Chronic stress

Nutrition plays a role in many of these — especially cholesterol, blood pressure, and blood sugar regulation.

🧬 Why Women (Especially Post-Menopause) Should Pay Attention

After menopause, estrogen levels decline. That shift can:

• Increase LDL (the cholesterol more likely to build plaque)

• Decrease HDL (the cholesterol that helps remove it)

• Increase insulin resistance

• Raise blood pressure

This is one reason heart disease risk rises after menopause — and why proactive nutrition matters.

And here’s something that doesn’t get talked about enough: Undereating can also stress the cardiovascular system. Chronic dieting, skipping meals, and inadequate protein intake can negatively affect blood sugar regulation, stress hormones, and muscle mass — including the heart muscle.

Heart health isn’t about restriction. It’s about nourishment.

🥗 3 Nutrients Your Heart Loves

1️⃣ Fiber (Especially Soluble Fiber)

Fiber helps lower LDL cholesterol by binding to cholesterol in the digestive tract.

Aim for:

• Beans and lentils

• Oats

• Chia and flax

• Fruits and vegetables

• Whole grains

Most adults need 25–38 grams per day, and most are falling short.

2️⃣ Unsaturated Fats

These help support healthy HDL levels and reduce inflammation.

Add:

• Olive oil

• Avocados

• Nuts and seeds

• Fatty fish like salmon

It’s not about eliminating fat — it’s about choosing supportive fats more often.

3️⃣ Protein (Yes, It Matters for Your Heart)

Protein helps:

• Stabilize blood sugar

• Maintain muscle mass

• Support metabolic health

And your heart is a muscle. It needs adequate fuel.

Balanced meals with protein + fiber + healthy fats create steady energy and support long-term cardiovascular health.

🧂 What About Blood Pressure?

High blood pressure is often called the “silent risk” because it doesn’t always cause symptoms.

Nutrition strategies that help:

• Regular meals (not skipping and overeating later)

• Lean proteins

• Vegetables and fruit daily

• Reducing excess sodium from ultra-processed foods

• Limiting heavy alcohol intake

Small consistent habits make a bigger difference than extreme overhauls.

🩺 Diabetes & Heart Health

If you have insulin resistance or diabetes, your heart risk increases. Elevated blood sugar can damage blood vessels over time.

Supporting blood sugar with:

• Fiber

• Protein at each meal

• Consistent meals

• Movement is one of the most powerful heart-protective strategies you can implement.

🍓 What a Heart-Healthy Plate Actually Looks Like

Instead of focusing on what to remove, think in proportions:

• ½ plate vegetables or fruit

• ¼ plate protein

• ¼ plate whole-grain or fiber-rich carbohydrates

• Add healthy fats

This is sustainable. Flexible. And realistic.

🚫 Heart Health Myths to Let Go Of

• “All cholesterol is bad.” (Your body needs it for hormones and cell structure.)

• “Fat is the enemy.” (Type matters more than total elimination.)

• “If I’m thin, I’m heart-healthy.” (Metabolic health matters.)

• “Skipping meals will improve my numbers.” (Often the opposite.)

🌞 Your February Focus

Instead of chasing perfection this month, try this:

✔ Add one fiber source daily✔ Add protein to breakfast✔ Swap one saturated fat for an unsaturated fat✔ Schedule a preventive checkup

Heart health is built in everyday decisions — not in dramatic resets.

Final Thoughts

Your heart works 24/7 for you.It deserves consistent nourishment — not punishment.

If you’re post-menopausal, managing blood sugar, training hard, or just trying to “eat better” without feeling overwhelmed… this is your reminder:

Balanced plates. Adequate fuel. Fiber. Protein. Healthy fats.

Add, don’t restrict. ❤️