Love your heart: Simple daily habits that make a lifelong difference

A healthy heart isn’t just about cutting out the bad — it’s about consistently nourishing your body with the right foods, habits, and lifestyle choices. From balancing blood sugar to managing stress, small daily changes can have a big impact on long-term cardiovascular health. This article outlines five essential ways to support your heart naturally, starting with what’s on your plate.

1. Keep Blood Sugar Balanced

High blood sugar and insulin levels can damage blood vessels over time. Balance your meals with good quality protein (eggs, beans, fish, meat), fibre from colourful fruits and vegetables, and healthy fats like extra virgin olive oil, avocado, butter, ghee, nuts, and seeds. Aim for around 30g of protein per meal to reduce cravings and support steady energy.

 2. Eat the Right Fats

Healthy fats are vital for heart health. Omega-3s in oily fish like wild salmon, mackerel, and sardines reduce inflammation, lower blood pressure, and help maintain a healthy heart rhythm. Avoid heavily processed oils such as vegetable, corn, rapeseed and sunflower oil.

3. Reduce Inflammation

Chronic inflammation is a major factor in heart disease. Focus on anti-inflammatory foods like colourful vegetables, berries, turmeric, walnuts, green tea, and extra virgin olive oil. A healthy gut supports a healthy heart - include fermented foods and consider a good quality probiotic.

 4. Boost Heart Nutrients

The heart relies on nutrients like magnesium, CoQ10, B vitamins, and potassium. Leafy greens, nuts, seeds, and targeted supplements can help keep levels optimal.

5. Don’t Forget Sleep & Stress

Poor sleep and ongoing stress raise blood pressure and put strain on the heart. Simple daily habits like deep breathing and switching off screens before bed can make a big difference.

By, Charlotte Bennet, fully qualified nutritional therapist, graduate of The College of Naturopathic Medicine in London. You can have a free 15 minute consultation with Charlotte to discuss specific health issues or review your overall health.   

You can see her website here https://www.charlottebennettnutrition.com/