How to Keep Your Heart Healthy

Heart disease is one of the leading health concerns in the United States, with a cardiovascular-related death every 36 seconds.
The good news? Healthy daily choices can help support your heart and overall well-being.

5 Habits for a Healthier Heart

1. Don’t smoke
Quitting smoking can have major benefits for your cardiovascular health. Even second-hand smoke is linked to higher risks, so minimizing exposure is important.

2. Get moving
Sedentary lifestyles are associated with greater cardiovascular risk. Regular physical activity — from walking to strength training — helps keep your body in motion and supports overall health.

3. Brush & floss
Good dental hygiene isn’t just about your smile. Studies suggest a connection between oral bacteria and markers of inflammation in the body.

4. Prioritize sleep
Aim for 7–9 hours per night. Research suggests that adequate sleep supports healthy blood pressure and overall cardiovascular wellness.

5. Manage stress
Stress can take a toll on your body. Practices like meditation, yoga, walking, or spending time with animals may help you find balance.

5 Diet Tips

1. Cut down on packaged foods
Especially limit trans fats found in processed items. Check ingredient labels for partially-hydrogenated oils.

2. Sip green tea
Green tea is rich in antioxidants and may support heart health. Pair with dark chocolate (in moderation!) for an extra flavonoid boost.

3. Focus on fruits & veggies
Fill your plate with produce, add whole grains, and choose lean proteins for balance.

4. Eat healthy fats
Tree nuts like almonds and walnuts, plus oily fish such as sardines, are rich in heart-healthy fats.

5. Limit salt
Research suggests that reducing sodium intake can benefit cardiovascular health at the population level (study).

5 Nutrients to Support Heart Health

1. Magnesium & B6
Magnesium plays a role in blood pressure regulation, and vitamin B6 helps with its absorption. Seeds, fish, meat, and leafy greens are good sources.

2. Vitamin D3 + K2
Vitamin D supports bone and immune health, while K2 helps direct calcium into bones and away from arteries.
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3. B Complex
B vitamins play a role in energy metabolism and homocysteine regulation.
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4. Omega-3s
Oily fish, fish oil supplements, or algal oil (for a vegan source) provide EPA and DHA, which are linked to cardiovascular support.

5. Herbs: Cinnamon + Berberine
Ceylon cinnamon, berberine, garlic, turmeric, and piperine are studied for their potential role in supporting healthy blood sugar and inflammation balance.
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Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting new supplements or making significant lifestyle changes.