Nutrition and Daily Practices That Matter

My grandfather died of a heart attack on his 60th birthday (a few months before I was born). Decades later, my grandmother needed a pacemaker. And for as long as I can remember, my father has been keeping a close eye on his heart. as nutrition consultant— and a mother of two — these experiences continue to shape the way I think about cardiovascular health. But I strongly believe that “healthy” doesn’t have to be extreme, especially when it comes to heart health. Supporting your cardiovascular system requires daily choices about diet, exercise, stress, and recovery. Types of habits that are more important than we realize.

Why heart health is important

The heart works around the clock to pump blood, oxygen, and nutrients to every cell in the body. If cardiovascular health is your top priority, all Energy levels, brain function, hormonal balance, and even mood. If you have an annual checkup with your PCP, you’ll know that the two main markers of heart health are blood pressure and cholesterol. Elevated blood pressure increases the strain on your arteries, and imbalances in cholesterol levels can contribute to plaque buildup over time. Both greatly influenced by lifestyle (especially nutrition, exercise, and stress).

What’s important to understand is that heart health isn’t the result of one isolated habit. It’s about patterns! The goal is not to change your lifestyle overnight, but to develop habits that lower blood pressure, have healthier cholesterol levels, and naturally support overall cardiovascular resilience.

Nutrition for healthy blood pressure

When it comes to lowering blood pressure, diet is one of the most powerful tools we have. The core of this is heart healthy food Prioritize nutrients that help relax blood vessels and balance fluid levels in the body. Some basic principles:

1. Focus on foods rich in potassium. potassium It counteracts the effects of sodium and supports healthy blood vessel function. Think leafy greens, sweet potatoes, avocados, beans, and bananas.
2. Don’t be afraid of sodium. Balance! Sodium isn’t often thought of as the bad guy, especially if you’re eating mainly whole foods. The problem is excessive sodium and low potassium intake from ultra-processed foods.
3. Get enough protein. Protein helps stabilize blood sugar levels and indirectly supports blood pressure by reducing the output of stress hormones. Most women find it best to aim for 25-40 grams per serving.
4. Contains healthy fats. Omega-3 fatty acids (from fatty fish, flaxseed, chia, and walnuts) reduce inflammation and support vascular health.

One simple habit I often suggest is to create colorful meals that focus on whole foods like protein, fiber, and healthy fats, and be flexible on everything else (enjoy the chocolate chip cookies!).

Understand (the nuances of) cholesterol

Cholesterol is often simplified as “good” or “bad,” but it’s more subtle than that. First, what your body needs is cholesterol To function. hormone production, brain health, and Formation of cell membrane. Most of the cholesterol in the body is produced in the liver, but dietary cholesterol has a much smaller effect than the liver. we once believed. In other words, concerns about cholesterol usually few Regarding cholesterol itself, more About how it is transported in the bloodstream.

Comparison of LDL cholesterol and HLD cholesterol

To explain this, LDL transports cholesterol to tissues, HDL It helps transport excess cholesterol back to the liver. Many factors (blood sugar balance, stress, etc.) affect the functioning of this process. Genetics is also important. some people Cholesterol levels tend to be high For some, daily habits play a bigger role, regardless of lifestyle. This is why the conversation about cholesterol has shifted to overall diet quality and metabolic health.

Foods that support cholesterol

Understanding cholesterol in context can make conversations about food a lot less stressful. Supporting healthy cholesterol isn’t about cutting out everything or eating “perfectly.” It’s important to give your body the nutrients it needs to do its job well, including moving cholesterol efficiently, reducing inflammation, and protecting blood vessels over the long term. Some foods that consistently support lowering cholesterol and improving heart health:

foods rich in fiber

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, fiber max teeth do not have What you need for a healthy heart!

Healthier fats than refined carbohydrates

Replacing ultra-refined carbohydrates with fats such as olive oil, avocado, nuts, and seeds can improve your cholesterol ratio.

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 food

Not surprisingly, recent research suggests that gut health plays a role in cholesterol metabolism. Yogurt, kefir, sauerkraut, and kimchi support a diverse microbiome and may indirectly benefit heart health.

Instead of focusing on what to eliminate, I encourage my clients to think about what they can add in, such as more fiber, more color, and more minimally processed foods.

Exercise habits that foster a strong mind

Exercise for heart health doesn’t have to mean marathon training or daily HIIT classes. In fact, consistency is more important than intensity. First of all, walking means So Underrated. Now, take a step! normal walking Improves blood circulation, lowers blood pressure and supports cholesterol balance. Even just 10 to 15 minutes (ideally after a meal to support a healthy glucose response) can make a meaningful difference. Additionally, focus on strength training 2-3 times per week. build lean muscles Improves insulin sensitivity, supports metabolic health, and reduces cardiovascular risk over time.

Daily Habits to Improve Cardiovascular Health

Beyond diet and exercise, the mind responds to daily life. These simple habits often have the biggest impact.

Prioritize sleep. Lack of sleep increases blood pressure and interferes with cholesterol metabolism. Aim for consistency over perfection (ideally over 7 hours!).

Manage stress intentionally. Chronic stress keeps your nervous system in a heightened state, increasing your heart rate and blood pressure. Breathing techniques, time outdoors, and regular exercise can all help regulate this.

Let’s eat consciously. Slowing down and taking a few deep breaths before eating also improves digestion, supports blood sugar balance, and directly impacts heart health.

Please stay hydrated. Dehydration can increase stress on the cardiovascular system. Water (including electrolytes) is more important than we believe.

bring everything together

Mental health isn’t built in a day. but The choices you make each day add up. Focusing on a nourishing diet, supportive movement, a steady daily routine, and stress regulation will not only protect your heart, but also create a foundation for long-term vitality. The most powerful habits for heart health are the ones you can return to again and again. And that’s exactly what makes them work.

Edie Horstman

Edie is the founder of the nutrition coaching business Wellness with Edie. She uses her background and expertise to specialize in women’s health, including fertility, hormonal balance, and postpartum health.