Heart disease remains the leading cause of death worldwide, but the good news is that many risk factors are within our control. Small, daily habits can make a big impact on your cardiovascular health—no crash diets or extreme workouts required.
Since February is Heart Health Awareness Month, it's the perfect time to focus on science-backed ways to keep your heart strong.
Here are eight evidence-based strategies to support heart health, backed by research and practical enough to start today.
1. Prioritize Quality Fats (and Ditch the Processed Ones)
Not all fats are created equal when it comes to heart health. Studies show that monounsaturated and omega-3 fatty acids support healthy cholesterol levels and reduce inflammation, while trans fats and refined vegetable oils increase heart disease risk.
Try This:
Choose olive oil, avocado, nuts, and wild-caught fatty fish (like salmon or sardines).
Limit seed oils (canola, soybean, sunflower) and processed snacks high in trans fats.
The Science: Research shows that replacing saturated and trans fats with monounsaturated and polyunsaturated fats improves cholesterol levels and reduces heart disease risk. (Source)
2. Focus on Fiber-Rich Foods
Soluble fiber helps lower LDL (“bad”) cholesterol and supports a healthy gut microbiome, which is increasingly linked to cardiovascular health.
Try This:
Add chia seeds, flaxseeds, leafy greens, and purple sweet potatoes to your meals.
Aim for 25–30g of fiber per day from whole food sources.
The Science: Studies indicate that fiber intake is associated with a lower risk of heart disease, likely due to its ability to lower cholesterol and reduce inflammation.
3. Strengthen Your Heart with Daily Movement
Regular exercise is one of the most effective ways to improve cardiovascular health, helping to lower blood pressure, increase circulation, and support heart muscle function.
Try This:
Aim for at least 150 minutes of moderate activity per week (like walking, swimming, or cycling).
Include strength training twice a week to improve metabolic health and circulation.
The Science: Even brisk walking has been shown to reduce heart disease risk by 30%. (Source)
4. Reduce Blood Sugar Spikes
Chronic blood sugar spikes contribute to inflammation, insulin resistance, and artery damage, all of which increase heart disease risk.
Try This:
Pair carbs with protein and healthy fats to slow glucose absorption.
Opt for lower-glycemic foods like berries, zucchini, and cauliflower instead of refined grains.
The Science: Elevated blood sugar is a significant risk factor for heart disease, even in those without diabetes.
5. Optimize Sleep for Heart Health
Poor sleep is linked to high blood pressure, increased stress hormones, and a greater risk of heart disease.
Try This:
Aim for 7–9 hours of quality sleep per night.
Reduce blue light exposure an hour before bed to support melatonin production.
The Science: Sleep deprivation increases blood pressure and inflammation, both of which are major contributors to heart disease. (Source)
6. Manage Stress with Mindfulness and Breathwork
Chronic stress leads to elevated cortisol levels, which can raise blood pressure and contribute to arterial damage.
Try This:
Practice 5-minute mindfulness meditation or deep breathing daily.
Take breaks from screens and social media to reduce mental overload.
The Science: Mindfulness and controlled breathing techniques have been shown to lower blood pressure and heart rate variability. (Source)
7. Strengthen Your Cardiovascular System with Magnesium
Magnesium is essential for heart function, helping to regulate blood pressure, muscle contractions, and stress response. Many people don’t get enough from their diet.
Try This:
Eat magnesium-rich foods like pumpkin seeds, almonds, spinach, and dark chocolate (85% cacao or higher).
Consider a high-quality magnesium supplement (such as magnesium glycinate) if needed.
The Science: Studies show that magnesium intake is associated with a lower risk of hypertension and cardiovascular disease. (Source)
8. Stay Hydrated (It’s Not Just About Water)
Proper hydration supports blood flow, prevents dehydration-related blood pressure spikes, and helps the body regulate temperature and metabolism.
Try This:
Drink electrolyte-rich fluids (like coconut water or mineral water) instead of just plain water.
Reduce excess caffeine and alcohol, which can deplete minerals and contribute to dehydration.
The Science: Dehydration has been linked to an increased risk of stroke and heart disease. (Source)
Final Thoughts: Small Changes, Big Impact
Heart health isn’t about perfection—it’s about consistent, sustainable habits that support long-term well-being. Start by making one or two changes from this list, and build from there.
If you're looking for personalized guidance on nutrition, lifestyle, and heart-healthy habits, I’d love to help.
Book a free 20-minute consultation here, and let’s create a plan that works for you!
With love and hearts!!
Amanda ♥️
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