We recently sat down with Dr. James Brown to talk about something many of us don’t think about every day: How do processed foods affect our hearts? We started with a simple question.
Does what we eat really matter that much?
He didn’t hesitate.
“Diet plays a big role in the health problems we see,” he said.
That includes heart disease, high blood pressure, diabetes, and weight gain. The good news is that healthy habits can start with small changes.
What Is Good Nutrition?
We asked Dr. Brown how he defines nutrition. He said, “Nutrition is about giving your body what it needs to grow and stay healthy.”
That means choosing foods that support your body — not foods that add extra stress. Many processed foods are high in salt, sugar, and unhealthy fats. Eating these foods often is linked to higher risk of heart disease over time.
Dr. Brown gave us a simple rule: “Food comes from the earth. It’s not made in a factory.”
That’s an easy way to tell the difference.
What Should We Eat Instead?
We asked him what heart-healthy meals can look like, especially for families trying to save money. His answer was simple: Beans and brown rice.
Beans like:
- Black beans
- Kidney beans
- Chickpeas
- Black-eyed peas
For example, add brown rice and a small salad, and you have a more filling meal with fiber and protein that supports heart health.
He also talked about some of the longest-living communities in the world. Places like:
- Okinawa
- Sardinia
- Ikaria
- Loma Linda
In these places, people eat mostly plant-based foods. They eat beans, vegetables, fruit, and whole grains. Meat is eaten in small amounts.
These eating habits are linked to longer life and better heart health.
What About Traditional Foods?
We asked about cooking greens with meat for flavor.
Dr. Brown explained that while greens are healthy, adding processed meats can lower the heart benefits.
Instead, he suggests using:
- Garlic
- Onions
- Thyme
- Sage
- Rosemary
- Other spices
“You can get flavor without adding extra stress to the body,” he said.
Healthy eating doesn’t mean giving up culture. It means making small changes that protect your heart.
What If You’re Too Busy?
Many people say they are too tired to cook.
Dr. Brown had a simple tip: use a slow cooker.
Put beans, onions, garlic, and spices in before work. Cook rice when you get home. Dinner is ready.
Healthy habits don’t have to be hard.
Making a Change
During Black History Month, Dr. Brown reminded us:
“There are health disparities, and it is important for us to be agents of our own change.”
Some communities face higher rates of heart disease. While we cannot control everything, we can work on daily habits — starting in the kitchen.
A Simple Way to Get Started
After this conversation, we knew one thing:
People need simple tools.
That’s why we created our Heart-Healthy Cookbook.
Inside, you’ll find:
- Heart-conscious versions of familiar dishes
- Simple ingredient swaps
- Recipes made with our community in mind
If you’re ready to move away from processed foods and build healthier eating habits, download the cookbook below and get started with your next meal.
This article is for educational purposes only and is not medical advice. Please speak with your healthcare provider for personal recommendations.