My DoorDash bill is usually my first clue that things are falling apart. When I stop cooking and start ordering burgers, I know my executive function has crashed.
For years, I treated food as an afterthought. I ate what was easy, what was fast, and what gave me that quick hit of dopamine. But recently, two things collided that forced me to pay attention to what I was actually putting in my body.
First, I turned 38. As a Black man, I am statistically in a demographic where heart health cannot be ignored.
Second, I started looking at the data for my “28 Days of Heart” campaign.
I am currently raising $2,000 for the American Heart Association because I realized that for neurodivergent people, head health and heart health are the same conversation.
A 2024 study published in JAMA Psychiatry found that long-term use of ADHD stimulants is associated with a 4% increase in cardiovascular risk per year. I take medication to function. It changed my life. But that means I have a responsibility to support the engine that keeps me running.
We need a grocery strategy that does “double duty.” We need foods that provide the dopamine our brains crave while protecting the arteries our hearts rely on.
Here is the specific, actionable grocery list I am using to fuel the machine.
The Strategy: “Double Duty” Foods
When you have ADHD, “dieting” usually leads to rebellion. Restrictive eating triggers our scarcity mindset. Instead, I focus on addition.
I am looking for foods that solve two problems at once. They need to provide steady glucose or dopamine precursors to help focus (The Head), and they need to lower blood pressure or cholesterol to counteract the stress of medication and life (The Heart).
The Master List: What to Buy
Here are the specific items to add to your cart, categorized by what your ADHD brain is likely screaming for.
1. When You Crave “The Crunch” (Stress Eating)
The Problem: When we are stressed or understimulated, we crave sensory input. Usually, this means potato chips. They are high in sodium, which is bad for the heart, and they offer zero nutritional value for the brain.
The Swap:
- Walnuts & Almonds: These are the holy grail. They provide the “crunch” to satisfy the sensory need. But chemically, they are packed with Omega-3 fatty acids. Omega-3s are proven to support brain function and lower the risk of heart disease.
- Baby Carrots with Hummus: The snap of a cold carrot is excellent for sensory regulation. Hummus adds protein, which keeps your blood sugar stable. This prevents the “hangry” crash that leads to impulsive choices later in the day.
2. When You Crave “The Sweet” (Dopamine Seeking)
The Problem: Your brain is low on dopamine, so it screams for sugar. Candy gives you a spike, followed by a crash that ruins your focus and spikes your insulin.
The Swap:
- Dark Chocolate (70% or higher): This is a legitimate superfood. It contains flavonoids that improve blood flow to the brain (focus) and the heart (health). Plus, it contains a small amount of caffeine and theobromine, which can boost alertness.
- Blueberries & Strawberries: Think of these as “Brain Candy.” They are high in antioxidants, specifically anthocyanins, which reduce inflammation in both the brain and the cardiovascular system.
3. When You Need “The Fuel” (Executive Function)
The Problem: You have a long day of work, and you need your meds to work effectively. You need sustained energy, not a sugar rush.
The Swap:
- Salmon (or canned Tuna): This is premium fuel. The high protein supports the production of neurotransmitters (like dopamine and norepinephrine), making your medication more effective. The healthy fats combat arterial stiffness.
- Oatmeal: Complex carbohydrates are essential for ADHD. Unlike sugary cereal, oats release energy slowly. This gives your brain a steady supply of fuel for hours, preventing the brain fog that leads to decision fatigue.
- Spinach (and Leafy Greens): These are packed with Magnesium. Magnesium is vital for ADHD brains because it helps calm the nervous system, and it is critical for heart rhythm stability.
The “ADHD Tax” You Should Actually Pay
We often feel guilty about spending extra money on convenience. When it comes to heart health, you need to let that guilt go.
Buy the Pre-Cut Fruit. If you buy a whole pineapple, there is an 80% chance it will rot on your counter because the steps required to cut it are too high a barrier for your executive dysfunction. If you buy the pre-cut container, you will actually eat it. That extra $2.00 is not a waste. It is the cost of ensuring you get the nutrients.
Buy the Rotisserie Chicken. Cooking raw meat is a sensory nightmare for many of us. A rotisserie chicken is cooked, seasoned, and ready to eat. It is high-protein, low-friction, and keeps you away from the drive-thru.
How to Shop Without Crashing
Knowing what to buy is only half the battle. The grocery store environment… bright lights, crowds, choices… is a sensory assault that spikes cortisol (stress hormone). High cortisol is bad for your heart and your focus.
- Use Curbside Pickup: I cannot stress this enough. Eliminating the sensory overload of the store preserves your energy for cooking. It also stops impulse buys at the checkout line.
- The “Micro-Shop”: Do not shop for the week. Americans waste roughly 40% of their food supply, and for ADHD households, this is often because of object permanence issues. We forget what we bought. Shop for the next 3 days. It reduces food waste and makes the task feel manageable.
Help Me Hit $2,000 for Heart Health
This list is how I am taking care of myself. But I need your help to take care of others.
Heart disease is the number one killer in the U.S., and our community is at risk. I am sharing my story and my strategy because I want us all to be around for a long time.
If this list helps you, please consider donating $5, $10, or whatever you can spare to my fundraiser. Let’s show the world that when the ADHD community hyperfocuses on a good cause, we are unstoppable.
Click Here to Donate to the “28 Days of Heart” Campaign
Much love. Good vibes. – Ky
