The Jordan Syatt Podcast How to Prevent a Heart Attack and Stroke, The Best Foods for Heart (And Gut) Health, Understanding Chronic Inflammation, Reducing Your Risk of Heart Disease 101
Apr 1, 2026
Michelle Routhenstein, a preventive cardiology dietitian and cookbook author, breaks down heart disease prevention in clear, practical terms. She covers blood pressure monitoring, gut-first nutrition, fermented foods, omega-3s, olive oil polyphenols, chronic inflammation markers, menopause effects, and a realistic exercise and sleep routine to support heart health.
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Add Fermented Foods Gradually For Gut And Heart Benefits
- Add fermented foods gradually to support diverse probiotics rather than relying solely on supplements.
- Try kefir, yogurt, kimchi, sauerkraut or tempeh in small amounts (quarter cup) and pick varieties you enjoy to sustain intake.
Boost Omega‑3s With Fatty Fish Or Targeted Supplementation
- Increase EPA and DHA intake to about 500 mg/day by eating fatty fish (salmon, sardines, mackerel) 3–4 times weekly or supplementing if needed.
- Higher omega-3 index (>8%) links to lower cardiovascular events via reduced arterial inflammation and stiffness.
Use Olive Oil Cold To Preserve Polyphenols For Endothelium
- Use extra virgin olive oil cold as a polyphenol source (2 teaspoons–2 tablespoons daily) rather than high-heat cooking.
- Polyphenols are heat-sensitive so drizzle on salads or finished vegetables to protect endothelial health.