Your Heart Health Pocket Guide

Your Heart Health Pocket Guide

February is best known for hearts, love, and Valentine’s Day—but it’s also the perfect time to check in on the one working hardest for you: your heart. Heart health doesn’t require an overhaul. A few small, consistent habits—supported by the right nutrients—can go a long way. Think of this as your Heart Health Pocket Guide: simple, practical ways to support a strong, healthy heart all year long. 

Nutrition: Feed Your Heart  

A balanced diet is the foundation of heart health. Focus on:  

Fruits and vegetables: Rich in antioxidants and fiber to reduce inflammation and support healthy blood vessels.  

Healthy fats: Omega‑3-rich fish like salmon, walnuts, and chia seeds help maintain healthy cholesterol and triglyceride levels.  

Whole grains and legumes: Support stable blood sugar and reduce cardiovascular risk.  

In Practice: Try incorporating one new heart-friendly food each week—it’s easier to sustain than overhauling your whole diet at once.  

Exercise: Move for Your Heart  

Regular physical activity strengthens the heart muscle, improves circulation, and helps maintain healthy blood pressure. Guidelines recommend:  

150 minutes per week of moderate-intensity activity (walking, cycling, swimming).  

Strength training 2–3 times per week to support muscle and vascular health.  

Even short, consistent bouts of movement—like a brisk 15-minute walk after meals—can improve cardiovascular function.  

Targeted Supplements for Heart Health  

Certain nutrients have strong evidence for supporting heart health:  

Omega‑3 Fatty Acids (EPA & DHA)  

Benefits: Reduce triglycerides, support blood pressure, and ease inflammation.  

We love: Nordic Naturals Ultimate Omega 2X for a high-quality dose.  

Coenzyme Q10 (CoQ10)  

Benefits: Supports energy production in heart cells, acts as an antioxidant, and helps maintain heart efficiency—especially important for those on statins.  

We love: Garden of Life CoQ10 Gummies or Now CoQ10 Soft Gels.  

Magnesium  

Benefits: Regulates heart rhythm, relaxes blood vessels, and supports electrolyte balance.  

We love: Lazy Acres Magnesium Glycinate or BiOptimizers Magnesium Breakthrough.  

Vitamin D & K2  

Benefits: Vitamin D supports healthy blood pressure and reduces inflammation; K2 helps direct calcium to bones rather than arteries.  

We love: Life Extension D3/K2 & Sea Iodine or Dr. Mercola Liposomal K2 & D3.  

B Vitamins (B9/Folate, B6, B12)  

Benefits: Help lower homocysteine, an amino acid linked to arterial damage.  

We love: Jarrow Methyl B-12 Folate.  

Lifestyle Habits That Support Heart Health  

Sleep: 7–9 hours per night promotes cardiovascular recovery and hormone balance.  

Stress management: Daily practices like meditation, deep breathing, or yoga can reduce stress-related blood pressure spikes.  

Hydration: Proper fluid intake supports circulation and overall cardiovascular function.  

Worth Remembering: Heart health is built through consistent, sustainable choices. Combining nutrient-rich foods, targeted supplements, and daily lifestyle habits creates a strong foundation for long-term cardiovascular wellness.