February is all about the heart, but not just in the romantic sense. While Valentine's Day celebrates love, it's also a reminder to focus on the love we show ourselves through self-care. Supporting your heart health doesn’t have to be complicated. By eating right, staying active, and managing stress, you can make a big impact on your cardiovascular wellness.
Whether you’re consistent with your fitness journey or just trying to maintain a healthy balance with a demanding lifestyle, supporting your cardiovascular system doesn’t have to be complicated. A few key habits can make a big difference in the long run.
1. nourish your heart with the right foods
Your diet is the foundation of long-term heart health. By choosing nutrient-dense, whole foods, you can nourish your body while avoiding excess processed sugars, unhealthy fats or artificial additives.
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Prioritise healthy fats – Omega-3’s from fatty fish, chia seeds, and walnuts support heart function and help manage inflammation.
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Go for fiber-rich whole grains – Oats, quinoa, and whole-grain granola can help regulate cholesterol and blood sugar levels.
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Include heart-friendly proteins – Lean proteins like salmon, eggs, legumes, and high-quality protein powders keep you strong without adding unnecessary strain on your heart.
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Eat the rainbow – Antioxidant-rich fruits and veggies (think berries, spinach, and tomatoes) help combat oxidative stress and support circulation.
Pro tip: If you’re training hard, be mindful of your electrolyte balance. Potassium and magnesium-rich foods like bananas and dark leafy greens support proper muscle function and heart rhythm.
2. keep your heart pumping with exercise
Cardiovascular fitness isn’t just for athletes, it’s a lifesaver for anyone wanting to maintain energy, endurance, and overall wellness.
The good news? You don’t need hours in the gym to keep your heart strong.
For the balanced lifestyle:
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Aim for 150 minutes of moderate activity per week (brisk walking, cycling, or swimming).
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Take the stairs, go for short walks after meals, and find activities you enjoy.
For the focused lifestyle:
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Incorporate zone-based training-mixing low-intensity steady-state (LISS) with high-intensity interval training (HIIT) for optimal heart health and endurance. If you want to learn more, we have an excellent simulcast episode with Dr. Shuandre Jacobs on the topic of VO2 Max and zone training, click here.
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Strength training 2-3x a week supports cardiovascular health by improving circulation and reducing overall stress on the heart.
Pro tip: You don’t need extreme workouts to protect your heart. Consistency matters more than intensity. Even 5-10 minutes of movement after meals can help regulate blood sugar and support heart function.
3. manage stress for a stronger heart
Your heart doesn’t just respond to physical activity, it’s deeply affected by stress, too. Chronic stress can lead to high blood pressure, increased inflammation, and poor recovery, making it just as important to manage as diet and exercise.
Simple strategies to reduce stress:
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Breathe deeply – 5 minutes of box breathing or slow inhales/exhales can lower your heart rate. Example: Sit or stand with a straight back, close your eyes, inhale slowly to a count of four, hold your breath for a count of four, exhale slowly and steadily through your mouth, counting to four, hold your breath again for a count of four, repeat as desired.
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Prioritise sleep – Lack of sleep increases cortisol and impacts heart health. Stick to a consistent sleep routine for better recovery.
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Take active breaks – A short walk, some mobility work, or a quick stretch session can shift your nervous system out of stress mode.
Tip: A warm cup of chamomile or magnesium-rich foods before bed can help with relaxation.
This Valentine’s Day, the best gift you can give yourself (and those you love) is a healthy heart. Fuel it well, move consistently, and manage stress so it can keep showing up for you, day after day.
Ready to start? Try adding one small change this week, swap refined carbs for whole grains, go for a 10-minute walk, or take 5 deep breaths before bed. Over time, these simple shifts build a stronger, healthier heart.
