My grandfather died of a heart attack when he turned 60 (months before I was born). Decades later, my grandmother needed a pacemaker. And for as long as I can remember, my father has kept a close eye on his heart. like a nutrition consultant—and a mother of two—those experiences continue to shape the way I think about cardiovascular health. But I firmly believe that “healthy” doesn’t have to mean extreme, especially when it comes to heart health. Supporting your cardiovascular system is about daily decisions around food, movement, stress, and recovery. The kind of habits that matter 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 checkup with your PCP, you know that two important markers of heart health are blood pressure and cholesterol. Elevated blood pressure increases stress on the arteries, while unbalanced cholesterol levels can contribute to plaque buildup over time. Both are strongly influenced by lifestyle (particularly nutrition, movement and stress).
What’s important to understand is that heart health is not a one-time habit. It’s all about patterns! The goal is not to change your life overnight, but to create habits that naturally support 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. In essence, 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 healthy blood vessel function. Think leafy greens, sweet potatoes, avocado, beans and bananas.
- Don’t be afraid of sodium. Balance it! Sodium is not the villain it is often made out to be, especially if you eat mostly whole foods. The problem tends to be excess sodium from ultra-processed foods combined with low potassium intake.
- Eat enough protein. Protein helps stabilize blood sugar, which indirectly supports blood pressure by reducing stress hormone production. Most women feel better aspiring to 25 to 40 grams per meal.
- Includes healthy fats. Omega-3 fatty acids (from fatty fish, flaxseed, chia and walnuts) help reduce inflammation and promote vascular health.
A simple habit I often suggest: prepare colorful meals with whole foods (protein, fiber, healthy fats) and then let everything else be flexible (enjoy the chocolate chip cookie!).
Understanding (the nuances of) cholesterol
Cholesterol is often oversimplified as “good” or “bad,” but it is more nuanced than that. To start, your body needs cholesterol to function. Plays a crucial role in hormone production, brain health, and cell membrane formation. Most of the body’s cholesterol is produced by the liver, while dietary cholesterol has a much smaller impact than that of the liver. once we believed. In other words, cholesterol concerns are often less about cholesterol itself and further about how it is transported in the bloodstream.
LDL versus HLD cholesterol
To explain this, LDL transports cholesterol to tissues, while HDL helps move excess cholesterol back to the liver. Many factors (blood sugar balance, stress, etc.) influence how this process works. Genetics matter too. Some people are predisposed to higher cholesterol levels regardless of lifestyle, while for others, daily habits play a more important role. That’s why conversations about cholesterol have shifted toward overall diet quality and metabolic health.
Foods that support cholesterol
Once you understand cholesterol in context, the conversation about food becomes much less stressful! Supporting healthy cholesterol isn’t about cutting it all out or eating “perfectly.” It’s about giving your body the nutrients it needs to do its job well: move cholesterol efficiently, reduce inflammation, and protect blood vessels over time. Some foods that consistently contribute to lowering cholesterol and improving heart health:
Fiber-rich foods
Soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body. Oats, beans, lentils, chia seeds and vegetables are especially effective. No, fibermaxxing is No Necessary for a healthy heart!
Healthy fats over refined carbs
Swapping ultra-refined carbohydrates for fats like olive oil, avocado, nuts, and seeds can improve cholesterol ratios.
Foods rich in polyphenols
Berries, extra virgin olive oil, dark chocolate, green tea, and colorful vegetables contain antioxidants that protect blood vessels from oxidative stress.
fermented foods
Not surprisingly, emerging research suggests that gut health plays a role in cholesterol metabolism. Yogurt, kefir, sauerkraut, and kimchi support a diverse microbiome, which may indirectly benefit heart health.
Instead of 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
Movement for heart health doesn’t have to mean marathon training or daily HIIT classes. In fact, consistency matters more than intensity. To start, walking is so underrated. Take your steps! Walk regularly improves circulation, reduces blood pressure and supports cholesterol balance. Even 10 to 15 minutes (ideally, after meals to support a healthy glucose response) can make a significant difference. Also, focus on strength training 2-3 times a week. Build lean muscle 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 the way you live your daily life. These simple habits tend to have the biggest impact:
Prioritize sleep. Poor sleep increases blood pressure and alters cholesterol metabolism. Aim for consistency over perfection (ideally, 7+ hours!).
Manage stress intentionally. Chronic stress keeps the nervous system in a heightened state, increasing heart rate and blood pressure. Breathing practices, time outdoors, and regular movement help regulate this.
Eat consciously. Slowing down your meals (even taking a few deep breaths before eating) improves digestion and promotes blood sugar balance, which directly affects heart health.
Stay hydrated. Dehydration can increase stress on the cardiovascular system. Water (with electrolytes) matters more than we think!
Putting it all together
Heart health is not built in a day, but your daily choices add up. When you focus on nutritious foods, supportive movement, consistent routines, and stress regulation, you’re not only protecting your heart, you’re creating a foundation for long-term vitality. The most powerful habits for heart health are those you can return to again and again. And that’s exactly what makes them tick.
