5 Simple Lifestyle Tips to Improve Heart Health
Supporting Cardiovascular Wellness Without Diet Culture
Heart health is about so much more than weight or restrictive dieting. It’s about nourishing your body, moving in ways that feel good, managing stress, and getting enough rest—all of which support cardiovascular function, circulation, and overall well-being. The Health at Every Size® (HAES®) approach recognizes that people of all body sizes deserve access to evidence-based heart health strategies that don’t rely on weight loss as the primary measure of success.
As a Certified Nutrition Specialist (CNS) and National Board-Certified Health and Wellness Coach (NBC-HWC), I focus on heart-supportive habits that prioritize your overall health and well-being, rather than weight-centric goals. Whether you’re managing a heart condition or simply want to feel your best, these five lifestyle strategies can help you strengthen your heart naturally—without restriction or shame.
1. Focus on a Heart-Supportive Diet, Not Restriction
Eating for heart health doesn’t mean following rigid diet rules or eliminating foods you love. Instead, it’s about adding nourishing foods that support cardiovascular function while honoring your body's hunger and fullness cues. Fruits and vegetables provide fiber, antioxidants, and essential nutrients that support circulation and help regulate blood pressure. Choosing a variety of colorful produce that you genuinely enjoy, such as berries, leafy greens, citrus fruits, or root vegetables, can make meals both nourishing and satisfying. Healthy fats, like those found in fatty fish, walnuts, flaxseeds, and olive oil, help reduce inflammation and support cholesterol balance while enhancing flavor and texture. Whole grains, legumes, and fiber-rich foods contribute to stable energy levels and blood sugar regulation, making them a valuable part of a heart-supportive diet. Nuts and seeds offer heart-healthy fats, magnesium, and plant sterols that promote circulation and cholesterol balance, while also serving as a convenient snack.
Rather than labeling foods as “good” or “bad,” it’s important to focus on how they make you feel. If certain foods provide satisfaction, energy, and nourishment, they are supporting your overall well-being. All foods can fit within a heart-supportive way of eating, and experiencing pleasure in food is an essential part of a sustainable and healthy approach to nutrition.
2. Move Your Body in Enjoyable Ways
Movement does not have to be intense or punishing to benefit your heart. The most sustainable movement routine is one that feels good and fits into your lifestyle without pressure or guilt. Engaging in movement strengthens the heart muscle, improves circulation, and helps regulate blood pressure. It also supports emotional well-being by reducing stress, increasing energy, and improving mood.
Instead of focusing on exercise as a means to control body size, try finding ways to move that bring you joy. Whether it’s walking, dancing, swimming, yoga, or playing with pets, movement should feel good rather than be a source of stress. Some days may call for more movement, while others may require rest—and both are equally valid. Integrating movement naturally into your day, such as stretching, gardening, or taking a stroll in nature, can be just as beneficial as structured workouts.
3. Manage Stress Without Shame or Perfectionism
Stress has a significant impact on heart health, increasing blood pressure and inflammation. Managing stress doesn’t mean avoiding all challenges—it’s about finding tools that help you navigate daily life with more ease. Practices like deep breathing and mindfulness can help regulate the nervous system, while engaging in enjoyable activities such as reading, crafting, listening to music, or spending time with loved ones can support emotional well-being.
Rest is essential for heart health, and taking time for yourself—whether that’s a nap, a quiet moment, or setting boundaries—is a valid form of self-care. There’s no such thing as perfect stress management, and small, meaningful moments of relaxation can have a powerful impact. Finding strategies that fit into your daily life without feeling like an obligation can help create a sustainable approach to stress reduction.
4. Prioritize Restorative Sleep Without Judgment
Sleep plays a crucial role in heart health, but the quality of your sleep is affected by many factors, including stress, schedule changes, and life demands. Rather than forcing yourself into a strict sleep routine, it can be more helpful to create a restful environment that works for you. Sleep allows the cardiovascular system to rest, helping to regulate blood pressure and reduce inflammation. It also supports metabolic health, reducing the risk of insulin resistance and promoting overall well-being.
Establishing a nighttime routine that feels comforting, such as reading, stretching, or listening to soothing sounds, can help signal to your body that it’s time to rest. While reducing screen exposure before bed can be beneficial, there’s no need to feel guilty if watching a show or scrolling helps you wind down. Everyone’s sleep needs are different, and it’s important to honor your body’s natural rhythms rather than comparing your sleep patterns to others. The goal is to create an approach to sleep that feels restorative and sustainable for you.
5. Shift the Focus Away from Weight and Toward Well-Being
Heart health is not determined by body size. Research shows that individuals in larger bodies can be metabolically healthy, and weight cycling (yo-yo dieting) is often more harmful to the heart than maintaining a stable weight. Instead of focusing on weight as a measure of health, prioritizing behaviors that genuinely support well-being can lead to better cardiovascular outcomes.
Key health markers such as blood pressure levels, cholesterol balance, blood sugar regulation, and overall energy levels provide a more accurate picture of heart health than a number on the scale. Engaging in heart-supportive behaviors, such as eating nourishing foods, moving in enjoyable ways, managing stress, and getting quality sleep, can improve health outcomes regardless of body size. Rather than adhering to restrictive diets or punishing exercise routines, shifting the focus to sustainable habits that feel good and support overall well-being can create a more positive and lasting impact on heart health.
Your Heart Deserves Care—No Strings Attached
Improving heart health doesn’t have to involve dieting, restriction, or weight loss. By focusing on nourishing foods, enjoyable movement, stress reduction, quality sleep, and overall well-being, you can support your cardiovascular health in a sustainable and compassionate way.
If you’re looking for a heart health approach that respects your body, your needs, and your lived experiences, I can help you create a plan that aligns with your values and lifestyle.
