Everyday Habits for Better Heart Health
When it comes to our health, it’s often the small, consistent habits we practice each day that have the greatest impact on our long-term health. While genetics play a role, lifestyle choices around nutrition, movement, stress management, and supplementation can significantly support cardiovascular wellness.
Here are some simple, everyday habits to help keep your heart strong and resilient:
*These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and check with your pharmacist if you are on prescription drugs. These suggestions are based on over 40 years of customer experience at Jo Anne’s Place.
Nourish Your Heart with a Wholesome Diet
A heart-supportive diet focuses on whole, nutrient-dense foods that reduce inflammation, improve circulation, and support digestion.
Hydration first.
Aim for 7–10 glasses of filtered or spring water daily to support circulation, detoxification, and overall cellular health.
Choose mostly alkaline-forming foods.
Strive for a diet that is 75–80% alkaline-forming, emphasizing fruits, vegetables, raw seeds and nuts, beans, legumes, and whole grains. These foods help reduce systemic inflammation and oxidative stress.
Choose organic when possible. Organic foods limit exposure to pesticides and chemicals, making them a wise investment in long-term health.
Prioritize antioxidant-rich foods.
Fruits, vegetables, seeds, nuts, legumes, and whole grains provide antioxidants that protect blood vessels and reduce plaque buildup. Sprouted wheat is preferred.
Add fermented foods.
Fermented vegetables like kimchi and sauerkraut can help reduce plaque accumulation and support gut and heart health.
Enjoy heart-supportive superfoods.
- Pomegranate and beet juice help slow plaque buildup and improve circulation.
- Garlic is well known for its protective cardiovascular effects.
- Ground chia, flax, or hemp seeds (1–3 tbsp daily) provide fibre, essential fatty acids, and key nutrients.
- Replace regular salt with Herbamare for full flavour with one-third less sodium.
Support collagen production.
Aloe vera juice may help increase collagen levels, protecting arteries from damage. Mix 3 tbsp with pomegranate or beet juice for a refreshing antioxidant boost.
Focus on healthy fats.
Choose sources of healthy fats like extra virgin olive oil, avocado, nuts, seeds, and fatty fish like salmon and sardines. These fats help reduce inflammation, support healthy cholesterol levels, and protect blood vessel integrity.
Enjoy herbs and spices daily.
Herbs and spices like turmeric, ginger, cinnamon, rosemary, oregano, and basil provide antioxidants and anti-inflammatory compounds that support heart health.
Supplements to Support Common Nutrient Gaps
Even with a nourishing diet, supplementation can help address common deficiencies and provide targeted heart support:
- Bio-Strath – A fermented whole food source of B vitamins and more, supporting stress reduction, digestion, and immune health.
- Vitamin C – Anti-inflammatory and essential for collagen production.
- Vitamin D – A deficiency is associated with cardiovascular disease. Consider 8,000 IU daily for one month, then reduce to 4,000 IU daily for maintenance (or as recommended by your healthcare provider).
- Omega-3 fatty acids – Protect cardiovascular health and reduce inflammation.
- Magnesium – Regulates heartbeat and strengthens heart muscle.
- Probiotics (intermittent use) – Help lower LDL, raise HDL, and support healthy pH balance.
Additional Support for Cardiovascular Health
For short-term or intermittent use, these supplements can offer additional heart health benefits:
- CoQ10 – A powerful antioxidant that supports heart energy production and vessel health.
- Hawthorn berry – Regulates blood pressure, strengthens mitral valve function, and tones the cardiovascular system.
- Berberine – Supports vessel health, lowers LDL, regulates blood sugar, and aids in weight management.
- Ginger – Used in Traditional Chinese Medicine to prevent silent strokes and valued in Ayurvedic medicine as a universal spice. Enjoy it as tea, in cooking, or as a supplement.
- Vitamin K2 – Reduces calcium deposits on artery walls.
- Acetyl L-carnitine – Promotes circulation by converting fat into energy. Strengthens heart function and regulates blood sugar.
Lifestyle Habits for a Strong, Happy Heart
True heart health goes beyond diet and supplements. Daily habits for your body and mind matter just as much.
Support detoxification.
Keep elimination pathways open with
dry body brushing to stimulate lymphatic flow. Adequate magnesium and vitamin C support regular digestion.
Move your body daily.
Gentle movement in fresh air supports circulation, oxygenation, and mood.
Try the 4-minute “Nitric Oxide Dump.”
Developed by Dr. Zack Bush, this simple workout (performed 2–3 times daily) helps boost nitric oxide production, keeping blood vessels relaxed and healthy.
Breathe deeply and often.
Yoga, meditation, and rhythmic breathing are proven to support cardiovascular health. Focus on deep inhales and full exhales.
Choose joy and contentment.
In Traditional Chinese Medicine, the heart is associated with joy. Prioritize activities that make you happy and reduce unnecessary stress. A calm, joyful mind supports a healthy heart.
Heart health isn’t built overnight. It’s cultivated through small, consistent choices made each day. By nourishing your body, supporting nutrient needs, staying active, managing stress, and embracing joy, you’re giving your heart the care it deserves.
If you’d like personalized support, our trained staff and nutritionist are always happy to help you find the foods and supplements best suited to your needs.
THE WELLNESS ON PURPOSE PROGRAM
Did you know that ‘reducing’ stressors is not always the best answer to managing stress? Because life is unpredictable and stressors can arise from out of nowhere, it’s important to have tools that allow your body to ADAPT during times of stress.
In Pillar 3 of the Wellness on Purpose Program, we focus on different types of stress, the impact of chronic stress on the body, and ways to adapt when experiencing symptoms of stress.
This pillar of the program will be led by wellness experts including a Nutritionist, Registered Social Worker, Massage Therapist, Yoga Teacher, Registered Kinesiologist, and Breathwork Facilitator.
The program is FREE, self-paced, and completely online. Start managing your stress today!
*Please note that this information is not intended to replace the advice of health professionals. Please check with your practitioner and/or pharmacist if you take prescription medications.
