💙 February is American Heart Health Month! A strong heart fuels energy, movement, and well-being. Instead of just avoiding disease, let’s focus on thriving with vitality. An integrative approach supports heart health through nutrition, movement, stress reduction, and gut health.
1. Nourish Your Heart with Anti-Inflammatory Foods
What you eat directly impacts your heart. An anti-inflammatory, whole-food diet supports healthy cholesterol levels, blood pressure, and circulation. Prioritize:
- Healthy fats like olive oil, avocados, and wild-caught fish for omega-3s
- Colorful vegetables & berries rich in antioxidants that fight oxidative stress
- Magnesium-rich foods like leafy greens, nuts, and seeds to relax blood vessels
- High-fiber foods like flaxseeds, chia seeds, and beans to support cholesterol balance
🔹 Avoid processed foods, refined sugars, and trans fats that contribute to inflammation and plaque buildup in arteries.
2. Move Your Body (in Ways You Love!)
Exercise doesn’t have to mean hours at the gym. Daily movement helps strengthen the heart, improve circulation, and regulate blood pressure. Some of the best heart-healthy activities include:
- Walking 🚶♀️ (even 20-30 minutes a day makes a difference!)
- Yoga 🧘♂️ (lowers stress and improves circulation)
- Strength training 💪 (supports vascular health & metabolism)
- Rebounding or dancing 🎶 (fun ways to get the lymphatic system moving!)
🔹 Tip: Find movement you enjoy—consistency matters more than intensity!
3. Reduce Stress & Support Your Nervous System
Chronic stress is a silent contributor to heart disease. When the nervous system is stuck in fight-or-flight mode, it increases inflammation, blood pressure, and cortisol levels. To keep your heart calm and strong:
- Practice deep belly breathing (inhale for 4, hold for 7, exhale for 8)
- Try EFT tapping to release emotional stress
- Get out in nature for fresh air and movement
- Prioritize restorative sleep (your heart heals at night!)
4. Herbal & Nutrient Support for the Heart
Nature offers powerful support for cardiovascular health. Some key herbs and nutrients include:
- Hawthorn Berry – A time-tested herb to improve circulation and heart function
- CoQ10 – Supports energy production in heart cells
- Magnesium – Relaxes blood vessels and helps regulate heart rhythm
- Omega-3s – Anti-inflammatory and essential for heart health
5. Get Personalized Support from an Integrative Practitioner
Every heart is different, and a one-size-fits-all approach won’t work for everyone. At West Holistic Medicine, we focus on root causes—whether it’s inflammation, nutrient deficiencies, stress, or gut health. Our team offers:
- Functional lab testing to assess cardiovascular markers
- Personalized nutrition and lifestyle plans
- Mind-body techniques to support heart health naturally
- Acupuncture, health coaching, ayurvedic consultations, and more!
📅 Ready to take a holistic approach to heart health? Book an appointment with our team today! Your heart will thank you. 💙
📞 Call 512-814-0148 or visit www.westholisticmedicine.com to schedule.