Happy World Heart Day: Heart Health Tips for a Strong Heart

The Logan Institute
Sep 24
7 min read

World Heart Day is a reminder to check in on our cardiovascular wellness and celebrate the power of one of the most interesting muscles in our body. In functional medicine, we think of the heart in holistic terms: it’s not just a pump, but the center of a balanced system (steady rhythm, optimal circulation, healthy pressure, and efficient oxygen delivery). A healthy heart works like a well-tuned engine – beating steadily, pushing blood through clear vessels, and supplying every cell with oxygen-rich fuel. As one cardiology resource explains, “blood pressure is the amount of force your blood uses to get through your arteries”, and keeping it in range helps prevent damage to vessel walls[1]. Maintaining normal cholesterol levels (high HDL vs. low LDL) and stable blood sugar are equally vital for those vessels.

Blood pressure: This measures how hard your heart must pump to circulate blood. Think of it like water pressure in a hose – too high and the pipes (arteries) strain, too low and flow is inadequate. Normally we aim for <120/80 mmHg; persistently higher blood pressure raises heart disease risk[1].
Cholesterol: Carried in the bloodstream, LDL cholesterol (“bad” cholesterol) can build up fatty plaques in arteries, narrowing them and risking heart attacks or stroke[2]. HDL (“good” cholesterol) helps shuttle LDL away to the liver for removal[3]. Keeping LDL low and HDL high is a cornerstone of heart health.
Blood sugar: Even when not diabetic, consistently high blood sugar levels can injure blood vessels over time. In fact, “high blood sugar can damage blood vessels and the nerves that control your heart,” doubling one’s risk of heart disease[4]. Balancing carbs and avoiding spikes (e.g. refined sugars) helps protect the vascular system.

In functional terms, a healthy heart also maintains a steady rhythm and ample cardiac output. For most adults, a normal resting heart rate is roughly 60–100 beats per minute[5], with each beat consistently timed. Your heart then pushes blood out to the body, delivering oxygen. As Cleveland Clinic notes, the heart “pumps oxygen-rich blood out to your body,” which flows through vessels to nourish every organ and tissue[6][7]. In short, a strong heart keeps blood moving smoothly so tissues get the oxygen they need, without spikes in pressure or erratic beats.

The Value of Movement for Your Heart

Cardiovascular health thrives on movement. In functional terms, think of heart fitness as endurance, circulation, and resilience – the ability to deliver oxygen during exertion and bounce back afterward. Regular aerobic activity strengthens all parts of this system. Exercise makes your lungs, heart, and vessels more efficient: for example, aerobic training boosts your body’s ability to take in and deliver oxygen. The oxygen you breathe is picked up by blood and carried by the heart to working muscles (and back)[8]. In fact, improving your VO₂max (maximal oxygen consumption) through exercise means more oxygen gets to every cell[8].

Exercise also enhances nitric oxide production. Nitric oxide is a signaling molecule that relaxes and widens blood vessels, improving circulation. Studies show that regular training increases the body’s basal release of nitric oxide, supporting healthy blood pressure and flow[9]. As one systematic review notes, exercise “can improve circulation through various mechanisms, such as the increment of nitric oxide (NO) production”[9].

Moreover, physical activity has powerful anti-inflammatory and stress-reducing effects. It lowers chronic inflammation markers – for example, regular activity is associated with reduced C-reactive protein (CRP), a key marker of artery inflammation[10]. Exercise also lowers levels of stress hormones like cortisol and adrenaline, helping the heart indirectly by calming the overall stress response[11]. (Short-term, a workout is a stress on the body; but over time it creates a more resilient, less inflamed state.)

To put it simply, moving more keeps your heart strong. Aim for at least 150 minutes a week of moderate cardio (brisk walking, jogging, swimming, cycling) or 75 minutes of vigorous activity. Heart-friendly workouts include:

Brisk walking or hiking: Improves circulation and endurance.
Dancing or aerobics classes: Fun, full-body workouts that boost oxygen use.
Interval training: Short bursts of effort (like sprinting or fast cycling) alternate with rest; shown to increase nitric oxide and fitness.
Jogging, swimming, cycling, or group sports: Any activity that raises your heart rate for sustained periods.

Consistent activity gradually lowers resting heart rate (heart beats fewer times to pump the same blood) and makes your heart muscle stronger, effectively giving you a cardiovascular tune-up.

The Diet Your Heart Craves

A heart-healthy diet isn’t about rigid meal plans, but about nutrient-rich foods that support your heart’s needs. Think in terms of elements that the heart “asks for” to stay steady and strong:

Magnesium: Magnesium is key for the heart’s electrical rhythm. It helps heart muscle cells contract and relax properly. As one clinical nutritionist explains, magnesium “helps keep the heart in consistent rhythm and prevent irregularities”[12]. In fact, low magnesium levels can lead to an irregular heartbeat (arrhythmia)[13]. Good sources include leafy greens (spinach, Swiss chard), nuts, seeds, beans, and whole grains.
Omega-3 fatty acids: Omega-3s (from fatty fish like salmon, mackerel, sardines, or plant sources like flax and walnuts) have anti-inflammatory actions. They’re well-known for heart protection and have been linked to improved vascular health. As Mayo Clinic notes, people often take fish oil (rich in omega-3s) for its “anti-inflammatory effects”[14]. Omega-3s can reduce blood triglycerides and are thought to help keep arteries flexible.
Antioxidants: Fruits, vegetables, berries, and colorful plants are packed with antioxidant compounds (vitamins C and E, flavonoids, anthocyanins, etc.). These molecules neutralize free radicals and protect blood vessels from oxidative stress. For example, berries are rich in anthocyanins which can help reduce inflammation and cholesterol[15]. Citrus fruits (oranges, grapefruit, lemons) provide vitamin C and flavonoids; diets high in these antioxidants raise your blood’s defense against inflammation and help lower heart disease risk[16].
Fiber: Dietary fiber (especially soluble fiber) helps lower “bad” LDL cholesterol. Foods like oats, barley, beans, lentils, apples, and pears bind cholesterol in the gut and prevent its absorption. Mayo Clinic explains that “soluble fiber can reduce the absorption of cholesterol into your bloodstream,” with just 5–10 grams daily cutting LDL levels significantly[17]. In practice, a bowl of oatmeal or a bean chili every day can make a measurable difference in cholesterol balance.

Put playfully: if your heart could talk, it might say, “Feed me leafy greens, healthy fats and fiber, and give sugar a break!”

In other words, fill your plate with vegetables (especially greens and colorful fruits), nuts and seeds, fatty fish, legumes, and whole grains. Cut way back on added sugars and refined carbs – excess sugar can fuel inflammation and weight gain, which stress the heart. Each nutrient-rich bite is an investment in long-term cardiovascular resilience.

Heart-Smart Supplements We Love at The Logan Institute

BP NatRelief ~ Top Seller!

*Supports healthy blood pressure with time-tested herbal blends.

Features Rauwolfia root, a traditional herb used for blood pressure and stress balance*
Includes sandalwood and cardamom for antimicrobial and digestive support*
Rich in minerals like potassium and magnesium that help regulate heart rhythm*

Super Omega ~ Top Seller!

Delivers Omega-3 fatty acids in highly absorbable triglyceride form for maximum impact.

Supports cardiovascular health and blood sugar metabolism*
Enhances cognitive function and brain development*
Promotes healthy skin, joints, and connective tissue integrity*
Helps maintain normal inflammatory balance*

Magnesium Glycinate ~ Top Seller!

Delivers 125 mg of highly bioavailable magnesium per capsule for flexible, precision dosing.

Supports muscle relaxation, sleep quality, and stress resilience*
Promotes healthy nerve function and cardiovascular balance*
Helps keep the heart in consistent rhythm and prevent irregularities*

Nitric Oxide (Beets) - call to order

*Promotes circulation and endurance by boosting nitric oxide production.

Provides a daily dose of dietary nitrates to sustain nitric oxide levels*
Supports cardiovascular health and optimal blood flow*
Helps enhance energy and stamina during daily activities*

Cholesterol Support Kit

*Comprehensive support for cholesterol and vascular health.

Lipitrol Pro: antioxidant-rich support for endothelial function and HDL activity*
Fiber Pro: improves gut health, satiety, and cholesterol elimination*
Bergamot: helps maintain healthy cholesterol levels and arterial elasticity*

Blood Sugar Support Kit

Comprehensive support for blood sugar balance and metabolic health.

Gluco-Core: supports insulin function, healthy metabolism, and lipid balance*
Berberine: balances blood sugar, supports healthy cholesterol, and promotes gut health*
Sensitol: improves insulin sensitivity and supports hormone signaling*

Bergamot

*Naturally supports cholesterol balance and arterial health.

Helps maintain healthy cholesterol synthesis and CoQ10 balance*
Supports elasticity of blood vessels for healthy circulation*
Provides powerful polyphenols with antioxidant benefits*

Gluco-Core

*Supports healthy blood sugar and metabolic balance.

Contains alpha lipoic acid (ALA) to aid glucose utilization and metabolism*
Features Cinnulin® cinnamon extract for balanced glucose and lipid levels*
Includes chromium to support insulin sensitivity and glucose uptake*

Vascular Support

*Protects and restores the delicate lining of your blood vessels.

Provides building blocks (hyaluronic acid, chondroitin, fucoidan) for endothelial glycocalyx health*
Supports circulation, nitric oxide production, and vascular resilience*
Contains Maritech® Synergy seaweed polyphenols for powerful antioxidant protection*

Your Heart Matters ❤️

If you’ve ever felt uncertain about your heart health, you’re not alone. The most important step is simply starting the conversation, with your doctor, with loved ones, or even with yourself. Small actions like daily movement, mindful meals, and stress care truly add up over time. Every beat counts, and so do you.