🌿 My Journey to a Plant-Based Diet: How It Transformed My ADHD and Heart Health

Gretchen Pound, PhD
Nov 14, 2025
4 min read

I recently embarked on a new journey—eating entirely plant-based—and it has done wonders for both my ADHD and my heart health. After being a vegetarian my entire life, I decided to take the next step and fully eliminate all animal products. The results have been remarkable.

As someone in my 50s with a family history of high blood pressure and high cholesterol, I was motivated by both my physical and mental health. What I didn't expect was how profoundly my focus, energy, and emotional balance would improve once I committed to whole, plant-based nutrition.

🌰 Omega-3s: Food for the Brain and Heart

A key part of my new routine is including more foods rich in omega-3 fatty acids. These essential fats are crucial for brain and heart health. They help reduce inflammation, improve blood flow, support healthy cholesterol levels, and even enhance cognitive function—key factors for anyone managing ADHD.

Here are some of the plant-based omega-3 powerhouses I've incorporated into my daily meals and how each benefits the body:

Walnuts

Walnuts are among the richest plant sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports cognitive function and heart health. I love adding chopped walnuts to my morning oatmeal—they give it a satisfying crunch while helping me start my day with focus and sustained energy.

Flaxseed

Flaxseed is packed with omega-3s and fiber, which help regulate blood sugar levels and support steady energy—crucial for managing ADHD symptoms. I mix ground flaxseed into my oatmeal every morning, which keeps me full and balanced until lunchtime.

Basil

Fresh basil isn't just for flavor—it contains small amounts of ALA and antioxidants that protect brain cells from oxidative stress. I add basil to all my soups and salads, not only for its nutritional benefits but because it makes a beautiful, aromatic garnish that lifts the entire meal.

Brussels Sprouts

These little green gems are high in ALA, fiber, and vitamin K. They promote healthy blood vessels and improved circulation to the brain. Roasted or sautéed, they've become a regular part of my weekly meals.

Seaweed

Seaweed varieties like nori and wakame provide both omega-3 fatty acids and iodine, supporting thyroid and brain function. I often make miso soup at home and add seaweed for its earthy flavor and health benefits.

Soybeans

Soybeans are a fantastic plant-based source of omega-3s and protein. I eat a bag of steamed soybeans (edamame) every day instead of using a protein shake—they're clean, satisfying, and provide steady energy without any artificial ingredients.

Spinach

Spinach is rich in plant-based iron and magnesium, both essential for oxygen flow and neurotransmitter regulation. A daily green smoothie with spinach helps me feel alert, calm, and centered.

Broccoli

Broccoli supports brain health with its combination of antioxidants, vitamin C, and ALA omega-3s. It's also known to help reduce inflammation in the body, promoting both mental and cardiovascular wellness.

Cashews

Cashews provide healthy fats, zinc, and magnesium—all nutrients essential for focus, calm, and heart rhythm stability. I keep a small handful on hand for an afternoon snack to help maintain steady energy and concentration.

🧠 How Plant-Based Eating Has Helped Me

Since making this shift, I've noticed:

Improved focus and attention throughout the day
More stable energy without sugar crashes
Lower blood pressure and cholesterol
Lower cholesterol
Better mood regulation and less anxiety

What started as a way to care for my heart has become a complete lifestyle transformation. I feel more grounded, clear-headed, and aligned with my body's needs than ever before.

This journey continues to remind me that food truly is medicine—especially when it comes from plants that nourish both the brain and the heart.

🌱 Tips for Getting Started with a Plant-Based ADHD Diet

Start small. Begin by swapping one meal a day for a plant-based option—like oatmeal with walnuts and flaxseed for breakfast.
Combine protein and complex carbs. This helps stabilize blood sugar and prevent energy dips that can worsen ADHD symptoms. Try edamame with brown rice and veggies or lentils with quinoa.
Prioritize omega-3s. Add walnuts, flaxseed, chia seeds, or seaweed daily for brain and heart support.
Limit processed foods and sugars. Even "plant-based" packaged foods can cause blood sugar spikes—focus on whole foods whenever possible.
Stay hydrated. Dehydration can mimic inattention and fatigue; water-rich foods like spinach and cucumber help.
Listen to your body. Notice how different foods affect your focus, mood, and energy—and adjust accordingly.

Shifting to a fully plant-based diet has been one of the most empowering decisions I've ever made for both my brain and heart. If you're curious about improving focus, energy, and long-term wellness, consider trying it—even a few plant-based meals a week can make a noticeable difference.

If you wouldn't like coaching on how to incorporate a full plant-based on your meal plan, please email me at Gretchen@healthierlifecoaching.com

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