Your heart is an incredible muscle — beating about 100,000 times a day to deliver oxygen and nutrients throughout your body. It literally keeps you alive. And yet, many of us don’t think much about cardiovascular health until something goes wrong.
The great news? You can do a lot to support your heart naturally, with simple lifestyle habits that are enjoyable, sustainable, and backed by science.
Whether you’re in your 20s or your 70s, it’s never too early (or too late) to start showing your heart some love. Here are 9 smart habits to help keep your cardiovascular system in top shape — and a few may surprise you!
1. Get Moving (No Gym Required)
You’ve heard it before — exercise is good for your heart. But this doesn’t mean you need to sign up for a triathlon.
Regular movement improves blood flow, strengthens the heart muscle, lowers blood pressure, and boosts “good” HDL cholesterol. Just 30 minutes a day of walking, swimming, cycling, or even dancing can do wonders.
Try this: Break it into chunks — 10 minutes in the morning, 10 at lunch, and 10 after dinner still counts.
2. Eat the Rainbow Every Day
Think of your plate as a palette, and load it with colour. Why? Brightly coloured fruits and vegetables are rich in antioxidants, vitamins, and phytochemicals that protect your blood vessels and reduce inflammation — both key in preventing heart disease.
Prioritise seasonal produce, and aim for at least five different colours a day — like purple cabbage, orange carrots, red tomatoes, green kale, and yellow capsicum.
Bonus: fibre from plants helps lower LDL (bad) cholesterol and keeps your gut — which plays a surprising role in heart health — happy too.
3. Cut Back on Salt (But Keep the Flavour)
Too much salt can raise blood pressure — a major risk factor for heart disease. But that doesn’t mean your food has to be bland.
Use herbs, spices, citrus, garlic, vinegar, and pepper to boost flavour without overdoing the sodium. And don’t forget, a lot of our salt comes from packaged foods — not just what we sprinkle on top.
Watch for hidden salt in: Sauces, stock powders, tinned foods, crackers, and even breakfast cereals.
4. Love Your Fats (the Right Ones)
Fat has had a bad rap in the past, but science has evolved — and we now know that healthy fats are essential for a strong heart.
Good fats help lower bad cholesterol and reduce plaque buildup in your arteries. You’ll find them in:
- Avocados
- Walnuts and almonds
- Flaxseeds and chia seeds
- Oily fish like salmon, sardines, and mackerel
- Extra virgin olive oil
Avoid: trans fats (found in many fried and processed foods), which raise LDL cholesterol and inflammation.
5. Manage Stress — It’s Not Just in Your Head
Long-term stress increases cortisol and adrenaline levels, which can raise blood pressure and heart rate. Over time, this can contribute to hypertension and increase the risk of heart attack or stroke.
Your emotional and heart health are deeply connected — so carving out time to unwind is a health strategy, not a luxury.
Try these:
- Deep breathing
- Gentle yoga
- Nature walks
- Herbal teas (think chamomile, lemon balm, or passionflower)
- Turning off notifications and unplugging from screens
6. Know Your Numbers
Awareness is key to prevention. It’s important to check your blood pressure, cholesterol, and blood sugar levels regularly — especially if you’re over 40 or have a family history of heart disease.
These numbers give valuable insights into how your heart is functioning and whether you may need to make adjustments to your diet or lifestyle.
Tip: If you’re unsure where to start, pop in-store and chat with our friendly team of naturopaths. We can guide you toward helpful natural supports.
7. Prioritise Sleep Like a Pro
Sleep is often the missing piece in heart health. When we sleep, our body goes into repair mode — restoring tissues, regulating hormones, and calming the nervous system.
Poor sleep is linked to higher risks of high blood pressure, weight gain, and even irregular heart rhythms. Aim for 7 to 9 hours of quality sleep every night.
Support better sleep with:
- Magnesium supplements
- Herbal sleep teas
- A calming pre-bed routine (hello, book and candles!)
- Going screen-free at least 30 minutes before bed
8. Quit Smoking (Or Encourage Someone Who Is)
Smoking is one of the most harmful habits for cardiovascular health. It damages the lining of the arteries, increases blood pressure, and accelerates plaque buildup.
But here’s the good news — the benefits of quitting start immediately. Within 20 minutes of stopping, your heart rate drops. Within weeks, circulation improves. And the risk of a heart attack decreases significantly within one year.
Need support? We can help you find natural remedies to ease cravings and support detox.
9. Stay Connected — It’s Good for the Heart
Loneliness and social isolation are emerging as risk factors for heart disease. Humans are wired for connection, and feeling supported plays a major role in lowering stress and improving health outcomes.
Spend time with people who lift you up. Join a local group, take a class, or even just chat to your barista (or your favourite health store staff. Heart health is emotional health, too.
Final Thoughts
The heart doesn’t ask for much — just a little movement, colour on your plate, moments of peace, and some good company.
By making small, consistent choices that support your cardiovascular system, you’re investing in a longer, stronger, more vibrant life. Your future self — and your heart — will thank you.
Need Support?
Our team at Glo Health is here to help you take the next step. Whether it’s choosing a heart-smart supplement, finding a herbal stress remedy, or simply chatting through lifestyle changes, we’re here for your health journey — naturally.
References
Lavie, C.J., Arena, R., Swift, D.L., Johannsen, N.M., Sui, X., Lee, D.C. and Blair, S.N. (2015). Exercise and the cardiovascular system: Clinical science and cardiovascular outcomes. Circulation Research, 117(2), pp.207–219.
Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J. and Lamuela-Raventós, R.M. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine.
Whelton, P.K., Carey, R.M., Aronow, W.S., Casey, D.E., Collins, K.J., Dennison Himmelfarb, C., DePalma, S.M., Gidding, S., Jamerson, K.A., Jones, D.W. and MacLaughlin, E.J. (2018). 2017 ACC/AHA/AAPA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. Journal of the American College of Cardiology.
Jackson, C.L., Redline, S. and Emmons, K.M. (2015). Sleep as a potential fundamental contributor to disparities in cardiovascular health. Annual Review of Public Health, 36, pp.417–440.
Steptoe, A. and Kivimäki, M. (2012). Stress and cardiovascular disease. Nature Reviews Cardiology, 9(6), pp.360–370.
This article was crafted with a little help from our AI sidekick, making it faster and more fun to bring you insights that nourish your mind and uplift your well-being!
Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalised dietary guidance.
