Heart healthy food for busy people.

It’s finally starting to feel like Spring here in Minnesota! Whether you’re a parent trying to schedule in all those end-of-the-school-year activities, a gardener preparing your garden, or simply someone ready to enjoy the beautiful weather, you are probably feeling tight on time when it comes to dinner. I know I am!

It is easy to find ourselves turning to processed and sugary foods when we are feeling rushed. It’s all too easy to grab a frozen pizza, fast food hamburgers, or store-bought granola bars to get your family fed fast, but these foods along with poorly managed blood sugar and large amounts of sugar in the diet cause inflammation and plaque build-up in our arteries.

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If instead, we chose easy-to-prepare real food that is naturally protective of the heart (and the rest of the body), we’d be feeding ourselves and our families nutritious and delicious meals designed to heal not harm. By having simple heart healthy recipes on hand, we can start to change our habits making it easier to cope when life gets hectic.

I have a quick dinner recipe (see below) for you that takes all of 20 minutes tops to make and it is delicious. I even had leftovers of it cold for breakfast. It is a great way to support our heart health and get in lots of veggies, too!

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Keep the following heart healthy foods in mind when making dinner tonight:

  • Animal proteins are the best source of vitamins A,D, and the B vitamins. Choose  from pastured, well raised animals if possible.

  • Foods high in vitamin C such as papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe, and cauliflower can help the body repair itself when under stress.

  • Potassium-rich foods help us maintain healthy blood pressure. This includes fruits and veggies in general, but Swiss Chard has 1000 mg of potassium per serving.       

  • Fill your dinner plate (and lunch and breakfast plate) with vegetables, especially cruciferous veggies like broccoli, cauliflower, cabbage, and brussels sprouts.

  • Wild caught fish and pastured eggs.

  • Fermented foods like sauerkraut, kimchi, fermented pickles, miso, or natto.  

  • Consume a mixture of about 30% saturated fat (ghee, coconut, or palm oil), 10% polyunsaturated fats with Omega 3 and 6 (flax, other seeds, nuts, or fish), and 60% monounsaturated fats (olive oil, avocados, or oils from almonds).

Here’s the recipe:

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Chicken and Garlic Stir Fry


1 small to medium red onion quartered, then sliced to your liking

5 medium carrots, peeled, and then peeled with your peeler into ribbons

1 lb boneless chicken breasts, cut into bite-sized pieces and sprinkled with sea salt.

2 T coconut oil

4-6 cloves of garlic, minced or run through a garlic press

1 large handful of broccoli florets cut into same sized pieces (around bite-sized)

4-5 T coconut aminos


  1. In large fry pan heat coconut oil over medium heat.

  2. Once melted and pan is hot add onions and stir over medium to medium high heat. Cook 2-3 minutes then add chicken to pan and cook, stirring occasionally, until no longer pink.

  3. Add in broccoli and carrots, then cook until "al dente," stirring frequently (turn down the heat if needed).

  4. Finish off by adding the garlic and stirring until fragrant, then add the coconut aminos and stir until combined.

  5. Enjoy!

To find out more about heart health and how it relates to hypothyroidism, be sure to listen to episode 37 of the Help for Hashimoto’s podcast on  iTunes Episode 37 or on my website where you can read the transcript if you don't want to listen. Either way, check it out. There is a lot of good information in it about heart health in general.

Also, I would appreciate it if you would share these emails or my website and podcast with others dealing with Autoimmune Disease. My goal is to help as many people as possible avoid having to go through all that I did to recover my health.

Have a great day!  

Peace and Love,