What Are the Little Things I Can Do for My Heart?
- The Logan Institute
- 8 hours ago
- 4 min read
A science‑backed, high‑impact guide for National Heart Health Month
Heart disease remains the leading cause of death for both men and women, but the encouraging news is that up to 90% of heart disease is preventable through lifestyle choices. Small, daily actions, what you eat, how you move, how you supplement, and how you understand your unique risk, compound into powerful protection over time.
This guide breaks down the most effective micro‑habits into four categories: food, movement, supplementation, and sex‑specific differences.
1. Foods That Support (or Stress) Your Heart
Eat More of These (Science‑Backed Heart Helpers)
These foods improve cholesterol, reduce inflammation, and support healthy blood pressure:
Fatty fish (salmon, sardines, mackerel): rich in omega‑3s that reduce triglycerides and inflammation.
Leafy greens (spinach, kale, arugula): high in nitrates that support vascular function.
Berries (blueberries, raspberries): antioxidants that protect blood vessels.
Nuts & seeds (walnuts, chia, flax): healthy fats + fiber for cholesterol balance.
Olive oil: cornerstone of the Mediterranean diet, linked to lower heart disease risk.
Beans & legumes: fiber that helps regulate blood sugar and cholesterol.
Whole grains (oats, quinoa, barley): support metabolic and vascular health.
Eat Less of These (Small Reductions = Big Wins)
You don’t need perfection, just consistent swaps.
Processed meats (bacon, deli meats): linked to higher cardiovascular risk.
Refined carbs & sugars (pastries, white bread): spike blood sugar and inflammation.
Ultra‑processed foods: associated with higher heart disease risk.
Excess sodium (restaurant meals, canned soups): raises blood pressure.
Trans fats (fried foods, shelf‑stable pastries): directly increase LDL cholesterol.
Even modest improvements in diet can significantly reduce heart disease risk.
2. Movement: The Most Powerful Heart Medicine
You don’t need a gym membership, just movement spread throughout the day.
Daily Micro‑Habits That Matter
Stand up every 30–60 minutes. Sedentary time is independently linked to heart disease, even if you exercise.
Take 5–10 minute walking breaks after meals to improve blood sugar and circulation.
Stretch or do mobility work to improve vascular flow and reduce stiffness.
Aim for 7,000–10,000 steps/day, but even 3,000–5,000 is better than none.
Ideal Weekly Heart‑Healthy Activity Targets
150 minutes of moderate exercise (brisk walking, cycling)
OR 75 minutes of vigorous exercise (running, HIIT)
Plus 2–3 days of strength training, which improves insulin sensitivity and blood pressure.
Movement is medicine, and consistency beats intensity.
3. Science‑Backed Supplements for Heart Health
Supplements should support (not replace) lifestyle habits. Evidence‑based options include:
Supports triglyceride reduction and lowers inflammation.
Especially helpful if you don’t eat fatty fish regularly.
Helps regulate blood pressure and supports vascular relaxation.
Supports mitochondrial energy production in heart cells.
Particularly useful for people on statins, which can lower CoQ10 levels.
Low levels are associated with higher cardiovascular risk.
Helps lower LDL cholesterol and improve metabolic health.
Supports healthy blood sugar and lipid levels.
A comprehensive blend of nutrients designed to help maintain healthy blood sugar balance, support metabolism, and promote overall cardiometabolic health.
Gluco-Core - Primary Role: Blood sugar regulation Key Benefits: Supports insulin function, healthy metabolism, and lipid balance
Berberine - Primary Role: Metabolic support Key Benefits: Balances blood sugar, supports healthy cholesterol, and promotes gut health
Sensitol - Primary Role: Insulin sensitivity & signaling Key Benefits: Improves cellular response to insulin, supports hormone signaling
4. Heart Health: Men vs. Women
Men and women experience heart disease differently, biologically and symptomatically.
Men's Heart Health
Tend to develop heart disease earlier (40s–50s).
More likely to experience the “classic” heart attack symptoms:
Chest pressure
Left arm pain
Shortness of breath
Higher rates of coronary artery calcification earlier in life.
Women's Heart Health
Heart disease risk rises sharply after menopause due to estrogen decline.
More likely to experience atypical symptoms, including:
Fatigue
Nausea
Jaw, neck, or back pain
Shortness of breath without chest pain
Women are more likely to be misdiagnosed or have symptoms dismissed.
Microvascular disease (small‑vessel dysfunction) is more common in women.
Understanding these differences helps with earlier detection and better prevention.
Quick‑Start Checklist: Little Things You Can Do Today
Add one serving of leafy greens and one serving of berries to your day.
Swap seed oils for olive oil & coconut oil.
Take a 10‑minute walk after your largest meal.
Stand up every hour.
Add strength training twice a week.
Consider omega‑3s, magnesium, and CoQ10 if appropriate.
Know your numbers: blood pressure, lipids, fasting glucose.
Pay attention to sex‑specific symptoms and risk factors.
Looking for guidance on making a lifestyle change?
If you’re ready to feel better, move better, and live with more intention, Regan’s Lifestyle Coaching is the perfect place to start. With over 20 years of experience, Regan has helped clients transform their diet, movement, mindset, and daily habits in ways that feel realistic, not overwhelming.
She brings together her background in mental health counseling, Ayurveda, and yoga to create a supportive, personalized plan that actually fits your life. Whether you’re trying to improve your energy, manage stress, build healthier routines, or simply stay accountable, Regan can show you how to make meaningful changes that last.
Comments