My grandfather died of a heart attack on his 60th birthday (months before I was born). Decades later, my grandmother needed a pacemaker. And for as long as I can remember, my father kept a watchful eye on his heart. Inasmuch as nutrition consultant– and mother of two – these experiences continue to shape my view of cardiovascular health. But I firmly believehealthy” doesn’t have to mean extreme, especially when it comes to heart health. Supporting your cardiovascular system involves daily choices about diet, exercise, stress, and recovery. The kind of habits it matters more than we think.
Why heart health is important
Your heart works 24 hours a day, pumping blood, oxygen and nutrients to every cell in your body. When cardiovascular health is a priority, All benefits: energy levels, brain function, hormonal balance and even your mood. If you have an annual exam with your PCP, you’ll know that two major markers of heart health are blood pressure and cholesterol. High blood pressure increases pressure on your arteries, while unbalanced cholesterol levels can contribute to plaque buildup over time. Both are strongly influenced by lifestyle (especially nutrition, movement and stress).
What’s important to understand is that heart health is not usually an isolated issue. It’s a question of models! The goal is not to overhaul your life overnight, but to create habits that naturally promote lower blood pressure, healthier cholesterol levels, and overall cardiovascular resilience.
Nutrition for Healthy Blood Pressure
When it comes to lowering blood pressure, food is one of the most powerful tools we have. Basically, a heart healthy diet prioritizes nutrients that help blood vessels relax and balance fluid levels in the body. Some fundamental principles:
- Focus on foods rich in potassium. Potassium helps counteract the effects of sodium and supports the proper functioning of blood vessels. Think leafy greens, sweet potatoes, avocados, beans and bananas.
- Don’t be afraid of sodium. Balance it! Sodium isn’t he the bad guy he’s often made out to be, especially if you eat mostly whole foods. The problem usually comes from excess sodium from ultra-processed foods combined with low potassium intake.
- Eat enough protein. Protein helps stabilize blood sugar levels, which indirectly supports blood pressure by reducing the production of stress hormones. Most women feel better aiming 25 to 40 grams per meal.
- Include healthy fats. Omega-3 fatty acids (made from fatty fish, flaxseed, chia and walnuts) help reduce inflammation and support vascular health.
A simple habit that I often suggest: Build Colorful Meals around whole foods – protein, fiber, healthy fats – so let everything else be flexible (take advantage of chocolate chip cookie!).
Understanding (the nuance of) cholesterol
Cholesterol is often oversimplified as “good” or “bad,” but it is more nuanced than that. To begin with, your body needs cholesterol to function. It plays a crucial role in hormone production, brain health, And formation of the cell membrane. Most of the cholesterol in your body is produced by the liver, while dietary cholesterol has a much smaller impact than that produced by the liver. we once believed. In other words, concerns about cholesterol are usually less on cholesterol itself and more on how it is transported in the bloodstream.
LDL vs. HLD cholesterol
To explain this, LDL transports cholesterol to tissues, while HDL helps bring excess cholesterol back to the liver. Many factors (glycemic balance, stress, etc.) influence the functioning of this process. Genetics matters too. Some people are predisposed to higher cholesterol levels regardless of lifestyle, while for others, daily habits play a more important role. This is why conversations around cholesterol have shifted to overall diet quality and metabolic health.
Foods that support cholesterol
Once you understand the context of cholesterol, the conversation around food becomes much less stressful! Supporting healthy cholesterol levels isn’t about cutting out everything or eating “perfectly.” It’s about giving your body the nutrients it needs to do its job well: effectively moving cholesterol, reducing inflammation, and protecting blood vessels over time. Some foods that consistently promote lower cholesterol and better heart health:
Foods rich in fiber
Soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body. Oats, beans, lentils, chia seeds and vegetables are particularly effective. No, fibermaxxing East not necessary for a healthy heart!
Healthy fats rather than refined carbohydrates
Exchange ultra-refined carbohydrates because fats like olive oil, avocado, nuts and seeds can improve cholesterol levels.
Foods rich in polyphenols
Berries, extra virgin olive oil, dark chocolate, green tea and colorful vegetables contain antioxidants which protect blood vessels from oxidative stress.
Fermented foods
Not surprisingly, new research suggests gut health plays a role in cholesterol metabolism. Yogurt, kefir, sauerkraut, and kimchi support a diverse microbiome, which may indirectly benefit heart health.
Rather than focusing on what to eliminate, I encourage clients to think about what they can add: more fiber, more color, more minimally processed foods.
Movement Habits for a Strong Heart
Exercising for heart health doesn’t have to mean marathon training or daily HIIT classes. In fact, consistency matters more than intensity. To begin with, walking is SO underrated. Take your steps! Regular walking improves circulation, lowers blood pressure and supports cholesterol balance. Even 10 to 15 minutes (ideally after meals to promote a healthy blood sugar response) can make a significant difference. Additionally, focus on strength training 2-3 times per week. Build Lean Muscle Mass improves insulin sensitivity, supports metabolic health, and reduces cardiovascular risk over time.
Daily practices to improve cardiovascular health
Beyond food and exercise, your heart responds to how you live every day. These simple habits often have the biggest impact:
Prioritize sleep. Bad sleep increases blood pressure and disrupts cholesterol metabolism. Aim for consistency rather than perfection (ideally, 7+ hours!).
Manage stress intentionally. Chronic stress prevents your nervous system in an increased state, increasing heart rate and blood pressure. Breathing practices, time spent outdoors, and regular movement all help regulate this.
Eat mindfully. Slow down during meals, even take a few deep breaths before eating – improves digestion and supports blood sugar balance, which directly impacts heart health.
Stay hydrated. Dehydration can increase pressure on the cardiovascular system. Water (with electrolytes) counts more than we give it credit for!
Putting it all together
Heart health is not built in a day, but your daily choices add up. When you focus on nourishing foods, supportive movement, regular routines, and stress regulation, you’re not just protecting your heart: you’re creating the foundation for long-term vitality. The most heart-healthy habits are the ones you can return to again and again. And that’s exactly what makes them work.
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