Recommitting to Heart Healthy Eating? Start Here.

At some point in December, did you hit a point where you declared, “Enough. I cannot eat another thing.”? Did you feel sluggish, bloated, or regretful about what you ate?

If so, the good news is that you’re normal! It’s tough to eat (heart) healthfully consistently, even after a heart attack or similar frightening diagnosis. Many people need to recommit every so often.

But how can you make it stick? (Or at least keep the pendulum from swinging too wildly from one extreme to the other…?)

First, get clear on exactly what you’re trying to accomplish and why. Then move on to “how,” and get specific. Be realistic, let go of perfection, and ask for help if you need it.

To find your way, focus on your why

When I ask new clients what we’re trying to achieve, often the answer is generic: “I need to get healthy.” “I shouldn’t eat so much.” 

How about you? What motivates you toward healthier eating?

Whatever your initial response, I invite you to peel back a few layers of that onion. Try to dig deeper: What does being healthy actually look like to you? How would life be different if you got there? Why does it matter?

“Healthy to me means keeping my hemoglobin A1C below 7% so that my risk for another heart attack is as low as possible. I want to be there when my son graduates.”

“Healthy to me means having the energy to walk in the park with my granddaughter.”

Painting a specific picture like that gives you a powerful reminder when you have to make tough choices (“I’d sure love another slice of pie”).

Planning for lasting change

Psychologist and behaviour change researcher Dr. Dayna Lee-Baggley says that while people are often keen to change right after a new health diagnosis, lasting motivation comes from personal, meaningful goals that relate to our values and identity.

What kind of person do you want to be? How do you want to show up in the world?

The fear of another heart event might get you going, but being able to enjoy hiking with your partner again can keep you going, if that’s important to you.

Avoiding cholesterol medication might prompt you to book a dietitian appointment, but learning to cook great food that your family actually likes can help you stay passionate about heart-healthy eating for life.

Think about what you want, rather than what you’re avoiding. Hopefully it’s something you can get excited about!

Once you have a clear picture of the end result and why it matters, you can shift your focus to how you’ll get there.

Set better goals

Dr. Lee-Bagley suggests people focus on a behaviour instead of an outcome goal. I like to think of this as your plan, versus calling it a goal. 

So instead of…

“I want to avoid another heart attack” → “I’m going to walk for 10 minutes every morning, building up to 30 minutes.”

“I should stop snacking at night” → “I’m going to brush my teeth and change into pyjamas at 9:00pm.”

“I need to eat better” –> “I’m going to try a new heart-healthy recipe each Sunday in January, to build up my repertoire.”

These examples are all more about adding habits to your life rather than subtracting. 

Dr. Lee-Bagley suggests picking​​ something you’re 90% confident that you can do. Feasible, sustainable goals work better than big hairy goals, for lasting change. 

Ask for help

Once you get to “how,” consider reaching out for support and accountability! Your family doctor might be a good place to start. They can connect you with courses or counselling within your health system.

Check your benefits – you might have coverage to see a private therapist or dietitian. Many of us do virtual consultations now, so it might only cost you an hour of your time! (Although truly, most people see better results after several sessions with a dietitian.)

If you live in Alberta, you can book an appointment with me here.

Either way, you can start by downloading my ebook for free: The Sweet Spot Guide to Eating Well With Heart Concerns.

You’ve got this

What’s your priority? Lower heart disease risk? More energy? Better mood? Weight loss? Strength? 

(Note–lasting weight loss is a tough nut to crack. What are you hoping weight loss will do for you? Many of the underlying goals, like better heart health, are achievable, even if you don’t lose weight.)

Whatever it is, unpack it, so you have a crystal clear picture of exactly what and why it’s important to you. Then the “how” will come more easily.