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.

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.

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.