At MightyMeals, we’re proud to celebrate American Heart Health Month this February by spotlighting the importance of a heart-healthy diet and highlighting our menu options designed to support cardiovascular wellness. As your trusted partner in nutrition, we’re also thrilled to showcase Stephanie Mull, a leading expert in weight management and sports nutrition and an essential member of MightyMeals’ Nutrition Team.

Why Heart Health Matters

What and how much we eat directly affects our weight status, cellular health, organ health, and body systems. These things correlate to risk of chronic disease. When we eat a nutritious diet and engage in regular physical activity, it supports an optimal body composition and reduces our risk of chronic disease.

Our heart is responsible for circulating blood throughout the entire body. If our heart is weak or if the coronary arteries are clogged or inflamed, then our body will suffer since the delivery of oxygen and nutrients will be suboptimal.

Dietary Goals for Heart Health

Stephanie emphasizes several key aspects of a heart-healthy diet:

• Prioritize Whole Foods: These are nutrient-rich and high in fiber, unlike processed foods that are stripped of essential nutrients and contribute to overeating.
• Focus on Healthy Fats: Replace saturated fats (found in animal products and processed foods) with unsaturated fats (often called “heart healthy fats”), like those found in olive oil, nuts, seeds, avocado, and fatty fish like salmon. Unsaturated fats support HDL levels, which is our good cholesterol, and can be protective of heart health.
• Incorporate Fiber: Found in fruits, vegetables, legumes, and whole grains, fiber helps trap fat and cholesterol in the bloodstream for excretion. The optimal intake of fiber is 25-40 grams per day.
• Reduce Sodium: Lowering sodium intake (<2400 mg/day) helps optimize blood pressure, which ultimately improves circulation and reduces the strain on our heart. Minimizing processed foods will keep sodium intake lower, so prioritize whole foods and use fresh herbs and spices to flavor foods and limit the use of salt, which is found in many seasoning blends and sauces.
• Boost Antioxidants: These functional compounds, found in fruits and vegetables, help reduce free radicals and support cellular repair. This means that by eating optimal intakes of antioxidants, we will reduce inflammation, improve immune system and brain function, and reduce the risk of certain conditions such as cancer and heart disease.

Body Composition and Health Status

Weight only tells us the total mass, and not the ratio of fat to muscle. Body composition assesses the fat to muscle ratio, which is a better indicator of overall health status. The ideal scenario is to have adequate high quality muscle mass to optimize metabolic health, which is the key for healthy aging. We also want to keep body fat levels lower, which will reduce the risk of chronic disease and support lower inflammation. Certain body composition assessments, like a DXA scan, can provide visceral fat levels, which correlate to risk of cardiovascular disease. Visceral fat is the internal body stored around major body organs. It is influenced by diet, alcohol and activity patterns.

MightyMeals’ Heart-Healthy Menu

Our chefs and nutritionists work together to create meals that are not only delicious but also heart-conscious. Here are just a few of the heart-healthy options available on our menu:

• Turkey Bolognese Spaghetti Squash
• Moroccan Spiced Tofu
• Western Egg White Omelette
• Tandoori Chicken
• Balsamic Chicken
• Bruschetta Chicken
• Chipotle Chicken Bowl
• Tofu Poke Bowl
• Vegan Bolognese with Spaghetti Squash
• Carnitas Breakfast Bowl
• Shredded Buffalo Chicken
• Caribbean Jerk Salmon

These meals are low in saturated fat and sodium while being high in fiber and rich in nutrients—perfect for keeping your heart in top shape.

Spotlight on Stephanie Mull

Stephanie Mull brings a wealth of knowledge to our Nutrition Team, offering expertise in metabolic health, weight management, and sports nutrition. Through her work with Metabolism Based Eating, Stephanie helps individuals tailor their diets to meet their unique metabolic needs. She believes in empowering people to take control of their health by making informed, sustainable food choices.

As part of MightyMeals’ commitment to supporting our customers’ wellness journeys, we’re proud to offer a FREE 20-minute nutrition consultation with a member of our Nutrition Team. Whether you’re looking to optimize your diet for heart health or tackle specific fitness goals, we’re here to help.

Set Yourself Up for Heart-Healthy Success

February is the perfect time to reflect on your health goals and make small changes that have a big impact. With MightyMeals’ heart-healthy menu and the guidance of experts like Stephanie Mull, you can take steps toward a stronger, healthier heart.

Ready to fuel your goals? Explore our menu and start your journey to better heart health today.