Nutrition for Cardiovascular Health

February is Heart Health month – a great time to check in with how we’re nourishing our cardiovascular system. Heart disease is largely preventable, yet remains the number one cause of death in America. There are many aspects that contribute to a heart-healthy lifestyle, including regular exercise, stress management practices, cultivating joy, maintaining a healthy weight and of course eating a healthy diet. 

Today we’re going to unpack what it means to eat a heart-healthy diet. There is a substantial body of research to support that eating a modified version of the Mediterranean diet reduces the risk of cardiovascular disease and is highly beneficial in maintaining cardiovascular health. The Mediterranean diet consists of whole, unprocessed foods – think an abundance of fresh vegetables and fruits, whole grains, nuts, seeds, legumes, extra-virgin olive oil, fresh herbs and spices and moderate intake of poultry, fish and red wine. Let’s dive a little deeper into some of the key aspects of this heart-nourishing nutrition approach: 

• Whole, fresh, unprocessed foods: It is well-known and well-documented that processed, packaged foods (particularly refined sugars and oils) increase the risk of cardiovascular disease. When we’re eating for heart health, we want to focus eating a variety of real, whole foods. 

• Antioxidants: Eating the clean rainbow of fruits and vegetables helps to ensure we’re maximizing our antioxidant intake, which helps to decrease inflammation, facilitate healing and promote cellular health. Incorporate polyphenol-rich foods like pomegranate, blueberries, green tea, good-quality dark chocolate and olive oil. 

• Dark leafy greens: Rich in nitrates, these beauties (think kale, spinach, beet greens, chard, dandelion greens, dark leafy lettuces, microgreens) open the blood vessels, protect our vasculature and reduce inflammation. 

• Moderate intake of high-quality fats: Aim for predominantly unsaturated fats (liquid fats like olive oil) and small amounts of saturated fats (solid fats like grass-fed butter, ghee, and coconut oil). Limit intake of animal fats and trans fats, both of which have been shown to contribute to cardiovascular disease. 

• Omega-3s: A balanced omega-3 to omega-6 ratio (ideally 1:2 or 1:3) supports cardiovascular health. Flaxseeds offer a fantastic plant-based option loaded with omega-3s that can be added to oatmeal, smoothies and salads. Cold-water, low-mercury fish like tuna, sardines and salmon can also be enjoyed a couple of times a week. 

• Whole grains, nuts, seeds and legumes: These are great sources of nutrients and fiber, which supports healthy cholesterol and stable blood sugar levels. Add in oats, barley, almonds, walnuts and flaxseeds. 

Keep in mind that this provides a general template, as there is no perfect food or one-size-fits-all diet for heart health; if you’re curious to learn more about eating a heart-healthy diet or to customize according to your specific needs, email healthcoach@ellwoodthompsons.com to book a free 30-minute virtual nutrition counseling session. 

5 Simple Tips for Meal Prepping and Batch Cooking with Ease

Building a strong foundation of health through nutrition is intimately tied to the art of cooking. You don’t need to be a master chef or cook everything from scratch, but having a solid handle on the basics and a few go-to recipes makes a world of difference. Time management and a bit of planning are also tremendously helpful skills to learn and incorporate. Enter: meal prepping and batch cooking – two simple practices that can transform your weekly culinary endeavors and ensure nutrient density at every meal. 

The general premise of meal prepping and batch cooking is that you are preparing whole meals or components of meals in a given amount of time for easy, convenient assembly in the future. There are many different methods of approach, from weekly to biweekly to daily. No one method is superior to the others – it’s all about finding the flow that works for you. 

Here are 5 of my top tips for incorporating meal planning and batch cooking into your kitchen routine:

1. The big day. Dedicate one day a week to prepare the bulk of your food for the week ahead. This approach typically requires a 4-6 hour time investment and a good degree of commotion in the kitchen, with the tradeoff being that essentially all meals for the upcoming week are accounted for. 

2. Cook once, eat twice. Double (or triple) up on whatever you’re cooking to provide leftovers for 2-4 days, depending on what you’re cooking and how many people you’re serving. This method works especially well for staples like grains and beans and for meals such as soups, stews, curries or grain-based dishes. 

3. Produce prep. Wash your produce when you get home from the store or market. The upfront time investment is about 10 minutes and leaves you with ready-to-roll fruits and veggies for snacking, cooking and meal assembly. You may also choose to prep some of the produce (e.g., chopping carrots, celery, peppers, etc.) for added convenience. 

4. The cook-and-prep multitask. This method takes advantage of the fact that you’re already in the kitchen cooking to set yourself up for success and ease with future meals. For example, while dinner is cooking, you use that time to prepare a dip, dressing or hummus, to put on a pot of beans or a grain, or to roast a tray of veggies. This technique works well for preparing meal and snack components that can be quickly assembled or “finished” in the coming days. 

5. The right tool for the job. This pearl of wisdom applies to virtually everything in the kitchen (and in life, no?) but can be a lifesaver for meal prepping. Instant pots and slow cookers are great tools that allow you to batch cook with ease, especially if you’re a fan of the set it and forget it approach. 

Need a little extra guidance finding your batch cooking flow? Email healthcoach@ellwoodthompsons.com to set up a free 30-minute virtual nutrition counseling session and we can cocreate a plan to set you up for meal prepping success!