Yes, your heart is a muscle, working tirelessly to keep you going! Supporting it with a well-balanced diet is key to long-term health. Pairing nutrient-rich foods with the right supplements, regular exercise, and stress management can make a significant difference. Set weekly goals to incorporate these heart-healthy foods:
- Fatty Fish (SMASH – Salmon, Mackerel, Anchovies, Sardines, Herring)
– 2–3 servings per week
- Leafy Greens (Spinach, Kale, Watercress, Swiss Chard, Root Greens, Endive)
– 4–5 servings per week
- Berries (ALL – choose organic varieties)
– 3–4 cups per week
- Nuts & Seeds (Pistachios, Walnuts, Flaxseed, Pumpkin Seed)
– Small handful, 5 days a week
- Whole grains (Quinoa, Buckwheat, Organic Oats)
– 3–5 servings per week
When our schedules become busy or we are at increased risk for heart conditions, diet alone may not be enough. Here are the top three supplements for men and women to help keep their hearts strong and healthy:
For Men:
- Coenzyme Q10 (CoQ10) – supports energy production and heart function.
- Omega-3 Fatty Acids – reduce inflammation and support healthy cholesterol levels.
- Magnesium – helps regulate blood pressure and supports muscle function.
For Women:
- Omega-3 Fatty Acids – reduce triglycerides and support heart health.
- Folate (Vitamin B9) – helps regulate homocysteine levels.
- Vitamin D – supports blood pressure regulation and overall cardiovascular health.
Take the first step toward a healthier heart today!
Schedule a session with Houstonian Club Registered Dietitian Elayna Nunley at
enunley@houstonian.com for full diet analysis, micronutrient testing, and goal setting for your body composition.