Nourishing the Heart is More Than “What Not to Eat”
Why focusing on what to include matters more than what to avoid
What Role Does Nutrition Play in Helping to Lower Cholesterol?
Growing up with grandparents with Type 2 diabetes, it wasn’t uncommon to overhear conversations about nutrition. Whether it was my mother or my grandparents' doctors, what I should or shouldn't be eating was deeply ingrained in me at an early age. While my family meant well, it contributed to misunderstandings about health that have taken me decades to unlearn.
Since September is National Cholesterol Education Month, now is the most appropriate time to discuss some misconceptions about cholesterol’s connection to nutrition. I shared earlier this month that LDL, or “bad” cholesterol, can raise your risk of heart disease if the levels remain too high. Therefore, nutritional guidance around cholesterol often focuses on what we should avoid. However, as a health coach, I’ve learned that when you focus too much on what clients should avoid, you never get around to what they can include.
What Specific Foods Help Lower Cholesterol?
As my family is from the Deep South (the southernmost part of the U.S.), I had the opportunity to consume many plant-based foods early on in life. From black-eyed peas to collard greens, there were many staples in our meals that were great sources of nutrition. At the time, I didn’t necessarily see the beans I was consuming as a great source of soluble fiber, which blocks cholesterol absorption. Or that the greens I loved helped reduce inflammation, a must for someone with autoimmune conditions (such as myself).
Contrary to popular opinion, many African diaspora foods we grew up eating are naturally heart-healthy. Long before “plant-based” became a buzzword, our meals included foods that support “good” cholesterol and reduce inflammation. That’s why I focus on an additive approach, which focuses on what to include rather than what to cut out, such as:
Beans and legumes
Leafy greens
Whole grains
Fruits
Nuts and soy
Plant-based oils
Recipes That Are Heart-Healthy and Taste Good
The good news is that many of our traditional dishes already meet the “heart-healthy” criteria without losing their flavor. That means that rather than focusing on the latest trending diet, we get to enjoy recipes that nourish our communities:
Black Beans and Rice: Whether prepared as a primary or side dish, black beans and rice are incredibly filling, versatile, and budget-friendly.
Southern Collard Greens: From Thanksgiving to the Fourth of July, this is a family staple that is packed with nutrients.
Jamaican Rice and Peas: The herbs and spices make this a flavorful side dish that pairs well with many meals.
Trinidad Mango Chow: This delicious snack is not only refreshing but rich in antioxidants.
Southern Peanut Soup: If you’re looking for a West African-inspired dish that is perfect for sweater weather, this soup always hits the spot!
At the end of the day, I want you to walk away knowing that nourishing your heart isn’t about restricting yourself from eating your cultural foods. Instead, it’s about realizing that when we honor our cultural staples, we get a plate full of health and heritage.
Got a Heart-Healthy Recipe That’s a Family Favorite?
Drop it in the comments so the community can try it out!
This is so powerful, sis. That opening about unlearning the health narratives we inherited from our families, even when they were given with love, hits deep. It's a journey so many of us are on; unlearning the habits that kept our people safe in the past but may be costing us our peace today. I absolutely love the shift in perspective from "what to avoid" to "what to include." That's a word for every area of our lives, not just our plates. Thank you for this beautiful, affirming perspective.