Heart Health, Made Simple: Supplements and Lifestyle to Support Your Cardiovascular System

What Heart Health Means 

At its simplest, heart health is about how well your heart and blood vessels circulate blood, deliver oxygen and nutrients, and support the body’s energy needs. 

Your heart is an incredibly hardworking organ, beating roughly 100,000 times a day. Because of this, heart health isn’t something we “fix” once. It’s something we support through everyday habits over time. Consistent choices around food, movement, sleep, and stress add up to meaningful differences for your cardiovascular system. 

Food and Heart Health 

A heart healthy diet doesn’t have to be complicated or restrictive. Think of it as a pattern of eating that supports healthy circulation, steady energy, and a balanced inflammation response. 

Core principles of a heart-healthy eating pattern: 

• Plenty of plants: Fruits, vegetables, whole grains, beans, nuts, and seeds provide fiber and antioxidants that support cardiovascular health. 
• Healthy fats: Prioritize omega-rich foods like walnuts, chia, flax, certain plant oils, and fish. 
• Balanced meals: Pair carbohydrates with protein and fat to help maintain steady energy throughout the day. 
• More whole foods: Aim for fewer ultra-processed foods more often. 

What this can look like in real life (heart healthy foods & recipes):

• Oatmeal with berries, chia seeds, and walnuts 
• A chopped salad with leafy greens, chickpeas, avocado, and olive oil 
• Lentil or bean-based soups and stews 
• Roasted vegetables with tofu and whole grains 
• Smoothies with fruit, greens, and ground flax 

These meals provide fiber, antioxidants, and fatty acids that may support a healthy heart when eaten consistently over time. 

Lifestyle Habits That Support a Healthy Heart 

Food matters, but it’s only part of the picture. Here’s how to keep a healthy heart through daily habits: 

Movement 

Regular movement supports healthy circulation and cardiovascular function. Brisk walking, cycling, dancing, or strength training all count. 

Stress management 

Chronic stress can take a toll on the heart. Practices like deep breathing, time outdoors, journaling, or meditation can help your body shift out of “fight or flight.” 

Sleep 

Sleep is when your body repairs and restores itself, including your cardiovascular system. Consistent bedtimes and a calming wind-down routine can help. 

Routine care 

Regular checkups, knowing your numbers (cholesterol), and staying connected with your healthcare provider are key parts of long-term heart health. 

Together, these habits show how to improve heart health through steady, supportive choices. 

Supplements and Heart Health 

Food first, supplements second

Whole foods should always be the foundation of heart health. That said, certain heart health supplements can offer targeted support when appropriate. 

CoQ10 and the heart 

CoQ10 is a naturally occurring antioxidant found in organs with the highest energy needs, especially the heart. It plays a key role in cellular energy production, helping convert food into usable cellular energy.†

As we age, CoQ10 levels naturally decrease. Certain statin medications can also reduce CoQ10 levels in the body, which is why some people choose to supplement to help replenish this important nutrient. 

Potential benefits of CoQ10 include: 

• Supporting cellular energy production in the heart†
• Providing antioxidant support to protect cells from oxidative stress and free radicals†
• Helping support overall heart health and heart function†
• Omega fatty acids for heart health 
• Omega-3s are among the best-known supplements for vascular and heart support. They help support heart health and healthy circulation.† 

A complete omega complex can provide a balanced blend of fatty acids, providing more than just DHA and EPA alone. MegaFood offers both a vegan Omega 3-6-9 option and a traditional Omega Fish Oil, so you can choose the source that best fits your diet and preferences. 

The Bottom Line 

Supporting your heart isn’t about one perfect food, one workout, or one supplement. It’s about the collection of everyday habits you return to over time. That can look like choosing more whole, plant-forward meals most days, moving your body regularly, and prioritizing sleep and stress care alongside routine health checkups. For some people, it may also include adding heart health vitamins or supplements like CoQ10 or Omegas as part of a broader, food-first approach. Taken together, these small, consistent steps are how you keep a healthy heart for the long haul. If you’re exploring supplements, you can learn more about our CoQ10 and Omega options here.