Eating for Heart and Soul Health

When I was first diagnosed with genetically high cholesterol (familial hypercholesterolemia, or FH for short), I wanted to do everything in my power to manage my condition without medication.

Spoiler alert: I couldn’t do it, no matter how restrictive I was. BUT, I did learn a lot along the way.

The balance between heart health and soul health

I started out being very selective in what I ate: bland, boring, heart-healthy meals that left me craving nothing but sweets and chocolate. As I continued to navigate life with high cholesterol, I learned the valuable lesson of balance — specifically, balance between my heart health and my soul health.

I have developed the 80/20 split: I eat 80 percent heart-healthy, and 20 percent for my soul. This split can be seen differently each day or week — for example, sometimes that split happens in a single meal. I’ll have 80 percent of my plate be heart-healthy, and 20 percent of it be food that makes my soul happy (like chocolate and sweets!).

Other times, my meals for the day will be heart-healthy, and I’ll have 1 snack that is for my soul. Sometimes I'll also have 8 days of totally heart-healthy meals and 2 days of soul-healthy meals. You get the picture — there is not really a clear rulebook here.

Something that I love, though, is when my soul-healthy food is actually good for my heart. It’s like a double-whammy!

Heart-healthy foods can also be delicious!

Embracing a heart-healthy diet can actually be filled with vibrant, satisfying flavors. By focusing on nutrient-dense foods that support heart health, I can enjoy meals that are both delicious and beneficial for my heart.

Heart-healthy foods are those that are rich in essential nutrients like fiber, antioxidants, healthy fats, and lean proteins. These all help me achieve lower levels of LDL cholesterol and higher levels of HDL cholesterol. These nutrients also help reduce inflammation and keep blood pressure in the healthy range.^1,2,3

What I focus on:^1,2

• Fruits and vegetables: Vitamin-, mineral-, and antioxidant-rich fruits and vegetables help protect the heart and reduce the risk of heart disease.
• Whole grains: Fiber-rich foods like oats, brown rice, and quinoa help lower cholesterol levels.
• Lean proteins: Salmon, tuna, chicken, turkey, beans, and legumes provide essential nutrients without high amounts of saturated fats.
• Healthy fats: Unsaturated fats in olive oil, avocados, nuts, and seeds support heart health.
• Low-fat dairy: Low-fat yogurt and cheese provide calcium and protein without the extra saturated fat. I also love almond milk!

Developing a heart-healthy meal plan

Below is a 1-day sample meal plan from my week to show how enjoyable and diverse heart-healthy eating can be.

Breakfast: Berry oatmeal
Ingredients: 1/2 cup rolled oats, 1 cup water, 1/2 cup blueberries, 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 tablespoon honey or maple syrup (optional).

Lunch: Grilled chicken salad
Ingredients: 4 oz. grilled chicken breast, mixed greens (spinach, arugula, kale), cucumbers, red bell pepper, 1/2 avocado, 1 tablespoon balsamic vinegar.

Snack: Carrots and hummus
Ingredients: Carrots, 4 tablespoons hummus.

Dinner: Baked salmon with quinoa and steamed broccoli
Ingredients: 4 oz. salmon fillet, 1/2 cup quinoa cooked in bone broth, 1 cup steamed broccoli florets, lemon slices, herbs (dill, parsley), olive oil

Dessert: Greek yogurt with honey and walnuts
Ingredients: 1 cup low-fat Greek yogurt, 1 tablespoon honey, 2 tablespoons chopped walnuts.

Heart-healthy food can also nourish your soul

Eating heart-healthy food doesn’t have to be boring, bland, or a chore. I love a variety of flavorful and nutritious ingredients that create delicious dishes that support my heart and overall well-being.

I hope that this sample meal plan inspires you to nourish your heart and your soul!

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