National Heart Health Month: Holistic, Heart-Healthy Habits

Heart disease remains the leading cause of death in the U.S., but here's the encouraging news: our daily choices carry profound weight. How we nourish our bodies, move throughout the day, sleep, and manage stress all work together to support heart health over time. 

At Here for Health, our Registered Dietitians specialize in translating cardiovascular research into realistic, evidence-based strategies that feel genuinely approachable and sustainable in real life. 

1. Nourish Your Heart Through Strategic Nutrition Choices 

Nutrition serves as one of the most powerful modifiable factors influencing cardiovascular health. Small, consistent dietary shifts can yield clinically meaningful improvements in lipid profiles and blood pressure, no restrictive dieting required. 

Balance Fat Quality to Support Healthy Cholesterol 

The type of fat you consume matters more than total fat intake. Consider reducing saturated fats (found in fatty meats, full-fat dairy, butter, and processed foods) while emphasizing heart-protective unsaturated fats like olive oil, avocados, nuts, seeds, and fatty fish. Omega-3 fatty acids from sources like salmon and walnuts demonstrate anti-inflammatory properties and cardiovascular benefits in research studies. 

Prioritize Fiber Daily 

Here's a striking statistic: 90–95% of Americans fall short of recommended fiber intakes. Yet just 5–10 grams of soluble fiber daily (from oats, beans, lentils, fruits, and vegetables) can lower LDL cholesterol, support stable blood sugar, and promote beneficial gut health. 

A practical starting point: Include at least one fiber-rich food at each meal. 

• Make Fiber Fun: Easy, Delicious Ways to Eat More Veggies 

Manage Sodium Thoughtfully 

Excessive sodium (especially with inadequate potassium intake) can elevate blood pressure. Most sodium comes from restaurant meals and packaged foods. Simple strategies: cook more at home, choose lower-sodium options when available, and enhance flavor with herbs, spices, citrus, and garlic. Gradual reductions, paired with potassium-rich whole foods, support healthier blood pressure over time. 

Heart-Supportive Foods and Evidence-Based Supplementation 

Cardiovascular wellness reflects multiple interconnected systems: lipid metabolism, blood vessel function, inflammation, and nervous system regulation. A food-first approach, paired with targeted supplements when appropriate, supports comprehensive heart health. 

Beyond the basics, consider adding: 

• Nitrate-rich vegetables: Beets, arugula, and leafy greens support nitric oxide production for better blood flow 

• Plant sterols: Found in nuts, seeds, and whole grains; these compounds can help reduce cholesterol absorption 

Evidence-informed supplements to discuss with your provider: 

Omega-3 fatty acids (fish or algae oil), psyllium fiber, CoQ10 (especially if taking statins), and magnesium. Supplement needs are highly individual. Always consult your healthcare provider, particularly if you take medications. 

2. Embrace Movement That Actually Fits Your Life 

Heart-protective movement doesn't require intense workouts or gym memberships. Consistent, moderate activity improves circulation, blood pressure, and lipid levels, even when accumulated in short bursts throughout the day. 

Practical strategies for busy schedules: 

• Use a walking pad during emails or low-focus tasks 

• Add 10–15 squats or calf raises each hour at your standing desk 

• Take phone calls while walking 

• Fit in a 20-minute movement break when your schedule allows 

The key: The most cardiovascular beneficial movement is the one you can sustain. Consistency matters more than intensity. 

3. Protect Your Heart Through Quality Sleep 

Sleep plays a critical role in blood pressure regulation, glucose control, inflammation, and stress hormone balance. Rather than "catching up" on weekends, aim for consistency, keeping sleep and wake times within a 30–60 minute window, even on non-workdays. 

Try adding magnesium into your nighttime routine: 

• Prioritize magnesium-rich foods (leafy greens, nuts, beans) 

• Consider oral magnesium supplements like glycinate or citrate 

• Try Epsom salt baths (10–20 minutes before bed) 

• Use topical magnesium sprays on pulse points 

* As always, discuss supplementation with your healthcare provider to ensure safety and appropriateness. 

4. Manage Stress to Support the Heart 

Chronic stress keeps your body in "fight or flight" mode, elevating cortisol, increasing blood pressure, and promoting inflammation over time. 

Activating your parasympathetic nervous system ("rest and digest" mode) counteracts stress and supports cardiovascular health. While meditation gets well-deserved attention, laughter and authentic social connection are equally powerful (and often overlooked) parasympathetic activators. 

Try a quick "laughter reset": 

• Watch something genuinely funny (even 1–2 minutes) 

• Share a meme with a friend 

• Take a walk with someone who lifts your mood 

• End work meetings with a brief "good news" share 

The research-backed bonus: Laughter and positive connection can temporarily lower stress hormones and blood pressure. Yes, connection counts as wellness. 

Ready for Heart-Healthy Support That Fits Your Real Life? 

Heart health isn’t about perfection. It’s built through small, consistent choices and you don’t have to figure it out alone. 

Whether you’re focused on cholesterol, blood pressure, stress, sleep, or prevention, our Registered Dietitians provide personalized, evidence-based guidance that fits your life. Depending on your insurance, your visits may even be fully covered. 

Get started at: www.hereforhealthrd.com 
Questions? support@hereforhealth-rd.com 

Here for Health 
Your evidence-based nutrition team  

This content is grounded in guidance and research from leading public health and clinical organizations, including:  

Centers for Disease Control and Prevention (CDC), American Heart Association (AHA), Academy of Nutrition and Dietetics (AND), U.S. Department of Agriculture (USDA), National Institutes of Health (NIH), National Heart, Lung, and Blood Institute (NHLBI), Mayo Clinic, and the American Psychological Association (APA).