Heart Health in Focus: 3 Key Updates for Heart Health Month
Plus the menu for the week of February 24-28th
Because I’m deeply passionate about empowering everyone with heart health insights, this week’s edition is free for all to enjoy! If you’re not already a subscriber, I’d love for you to join our community and support my work. Thank you for being here! – Jennifer
Are we wrapping up heart health month yet? Because sheesh, this mama is ready for spring! As I write this at 5 am, the school closure call came in at 5:05 am—for snow day - AGAIN. That’s why I’m getting this done now, since all my plans for workflow today just went out the door.
Yesterday on my own coaching call, my coach and I talked about that underlying buzz of anxiety or restlessness—so subtle you almost don’t notice it, but it’s there. It’s like the brain is stuck in push mode, constantly surveying the house, work, and world events, nudging you to do something. I described it like a weight on my chest. And while feelings can’t kill you, I wondered, doesn’t this raise my blood pressure or cortisol levels? She asked me, “Even if so, does thinking about that make it better?” Nope, it’s just a parfait of with a few layers of suffering.
Well, speaking of chest pressure, let’s shift gears to heart health. It’s heart health month, and while any time is a good time to care for our beautiful hearts, I wanted to share three updates that I feel passionate about sharing:
This week I shared these tips with our Show Me St. Louis friends! Click the photo to get these 3 tips in short, video form!
1️⃣ Know Your Lipoprotein(a) [Lp(a)] Number
Knowing all heart-health related numbers is important, because they offer valuable insights. After the age of 20, your cholesterol, triglycerides, and blood pressure should be checked regularly—and if you have any family history of heart disease, annual checks are smart. But one number I recommend asking your MD to order is is Lp(a), or lipoprotein(a). If they aren’t up on their science, you may have to educate them…
Lp(a) is primarily determined by genetics and doesn’t change much over time, so it can be tested once in your lifetime. In some cases, doctors may recommend testing kids early on if there’s family history. Why know your Lp(a) if diet and exercise don’t really impact it? Because it gives a more complete picture of heart health risk. For example, even though my cholesterol levels weren’t alarming, my Lp(a) was high, so my cardiologist and I decided to start a statin (Crestor 10 mg) as a precaution. So far, so good!
The good news? Medications to specifically target Lp(a) are being researched, so stay tuned in the coming years for new developments.
2️⃣ Beans, Beans, Good for the Heart...
Did you know beans and other pulses (like chickpeas, lentils, and peas) are among the best foods for heart health? They don’t just help prevent heart issues—they can also help manage conditions like high blood pressure, diabetes, and high cholesterol.
One clinical study showed that eating just 1 cup of beans daily for three months led to improvements in weight, waist circumference, blood sugar, LDL cholesterol, and blood pressure. Another review of 10 studies found that regular bean consumption led to an average 8-point reduction in LDL cholesterol, even without medication. These numbers are impressive, considering we’re talking about food, not pills!
Beans are high in soluble fiber, which binds to dietary cholesterol in the small intestine and helps remove it from the body. They’re also rich in potassium, magnesium, and folate—nutrients that help lower blood pressure.
What’s the takeaway? Aim for at least ½ cup of beans 3-4 times per week for a heart-healthy boost. And yes, my recipes this week are bean-packed!
3️⃣ Keep an Eye on Saturated Fats
Saturated fats raise LDL (“bad”) cholesterol, which increases heart disease risk. They’re found in fatty meats, full-fat dairy, baked goods, and coconut oil. The Dietary Guidelines recommend limiting saturated fat to no more than 10% of daily calories, while the American Heart Association suggests aiming for 6%.
For a 2,000-calorie diet, that’s about 13-20 grams of saturated fat daily. A good rule of thumb: choose foods with no more than 2-3 grams of saturated fat per serving. One food I often see marketed as “healthy” is coconut oil—but it’s over 90% saturated fat. My advice? Great for skin, not great for the heart. When I use coconut milk for curries and stews, I choose the reduced-fat version—it still turns out creamy and delicious.
Some people are genetically less sensitive to saturated fat, but you won’t know unless you have your genes tested or experiment with lowering your intake and tracking cholesterol changes over 6 months.
Embracing Heart Health: From Stress Awareness to Self-Compassion
No matter our heart health risks, I can’t help but think back to that moment of chest pressure—the metaphorical weight of everyday life piling up. Our hearts, both physically and emotionally, carry so much. While I can’t control snow days or the endless mental to-do list, I can pay attention to how I relate to those stressors. When I’m in a state of contraction or resistance, it’s helpful to remind myself that 99% of the time, I am safe and okay. By relaxing my shoulders and grounding myself in the present, I ease that mental load. I truly believe that how we respond to stress plays a significant role in long-term heart health—alongside lifestyle choices like diet and exercise. So here’s to our hearts: resilient, hardworking, and deserving of love and attention, no matter the season. As spring approaches, I can carry these lessons forward all year long.
At McDaniel Nutrition Therapy, we’re passionate about heart health ❤️, and we’d love to partner with you to keep your heart in tip-top shape!
Menu for the Week of February 24-28th
Did you know McDaniel Nutrition offers meal planning services?
If figuring out what’s for dinner feels like another full-time job, we’ve got you covered. At McDaniel Nutrition, we co-create (with you!) personalized meal plans to fit your unique needs, from quick weeknight dinners to meals that support specific health goals.
Our plans include:
✅ Custom recipes tailored to you
✅ Balanced meals that are easy to prep
✅ Grocery lists organized to save timeLet us take the stress out of mealtime so you can enjoy nourishing yourself and your family.
Monday
Vegan Breakfast Hash with Black Beans: A breakfast hash is a great way to clear out your fridge! Sauté a medley of veggies with black beans for a filling and fiber-packed start to the day. If I had eggs, I’d definitely add them for extra flavor, but it’s delicious on its own.
Tuesday
Slow Cooker Pork with White Beans: This dish takes pork and beans to a new level. Slow-cooked pork paired with creamy white beans makes for a rich, savory meal. Serve it with a crisp green salad tossed in a lemony vinaigrette to balance the flavors with some brightness.
Wednesday
Vegan Red Lentil Bolognese: I love this author’s take on Bolognese! Red lentils cook faster than brown or green varieties, cutting down prep time while still offering plenty of heart-healthy fiber. This dish is hearty, comforting, and packed with plant-based protein.
Thursday
Creamy Bean Soup with Kielbasa: All of my boys are big fans of kielbasa, so I’m hopeful they’ll enjoy it in this comforting soup. The creamy texture of the beans pairs beautifully with the smoky, savory flavor of kielbasa—a satisfying meal for a chilly evening.
Friday
Chickpea Chicken Salad: Even a traditional chicken salad can be fiber-fortified with beans! Chickpeas are mild in flavor and blend seamlessly into the dish. They add extra heartiness and nutrition while keeping the salad light and fresh.
Might I add…if you up your bean intake too fast…there will be problems. Go low and slow whenever you add more fiber-rich foods to your week!
Happy Hearts! XO - Jen