Your Heart Health Pocket Guide
February is best known for hearts, love, and Valentine’s Day—but it’s also the perfect time to check in on the one working hardest for you: your heart. Heart health doesn’t require an overhaul. A few small, consistent habits—supported by the right nutrients—can go a long way. Think of this as your Heart Health Pocket Guide: simple, practical ways to support a strong, healthy heart all year long.
Nutrition: Feed Your Heart
A balanced diet is the foundation of heart health. Focus on:
Fruits and vegetables: Rich in antioxidants and fiber to reduce inflammation and support healthy blood vessels.
Healthy fats: Omega‑3-rich fish like salmon, walnuts, and chia seeds help maintain healthy cholesterol and triglyceride levels.
Whole grains and legumes: Support stable blood sugar and reduce cardiovascular risk.
In Practice: Try incorporating one new heart-friendly food each week—it’s easier to sustain than overhauling your whole diet at once.
Exercise: Move for Your Heart
Regular physical activity strengthens the heart muscle, improves circulation, and helps maintain healthy blood pressure. Guidelines recommend:
150 minutes per week of moderate-intensity activity (walking, cycling, swimming).
Strength training 2–3 times per week to support muscle and vascular health.
Even short, consistent bouts of movement—like a brisk 15-minute walk after meals—can improve cardiovascular function.
Targeted Supplements for Heart Health
Certain nutrients have strong evidence for supporting heart health:
Omega‑3 Fatty Acids (EPA & DHA)
Benefits: Reduce triglycerides, support blood pressure, and ease inflammation.
We love: Nordic Naturals Ultimate Omega 2X for a high-quality dose.
Coenzyme Q10 (CoQ10)
Benefits: Supports energy production in heart cells, acts as an antioxidant, and helps maintain heart efficiency—especially important for those on statins.
We love: Garden of Life CoQ10 Gummies or Now CoQ10 Soft Gels.
Magnesium
Benefits: Regulates heart rhythm, relaxes blood vessels, and supports electrolyte balance.
We love: New Leaf Bloom Magnesium Glycinate or BiOptimizers Magnesium Breakthrough.
Vitamin D & K2
Benefits: Vitamin D supports healthy blood pressure and reduces inflammation; K2 helps direct calcium to bones rather than arteries.
We love: Life Extension D3/K2 & Sea Iodine or Dr. Mercola Liposomal K2 & D3.
B Vitamins (B9/Folate, B6, B12)
Benefits: Help lower homocysteine, an amino acid linked to arterial damage.
We love: Jarrow Methyl B-12 Folate.
Lifestyle Habits That Support Heart Health
Sleep: 7–9 hours per night promotes cardiovascular recovery and hormone balance.
Stress management: Daily practices like meditation, deep breathing, or yoga can reduce stress-related blood pressure spikes.
Hydration: Proper fluid intake supports circulation and overall cardiovascular function.
Worth Remembering: Heart health is built through consistent, sustainable choices. Combining nutrient-rich foods, targeted supplements, and daily lifestyle habits creates a strong foundation for long-term cardiovascular wellness.
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