Simple Steps to Improve Heart Health Without The Overwhelm
- 11 hours ago
- 4 min read
If heart health has been on your mind — after a lab result, a family history reminder, or that nagging feeling of “I should probably be doing more” — I see you.
Here’s the good news: supporting your heart doesn’t require drastic changes. Small, intentional shifts — done consistently — can make a real difference.
Heart health is built through daily habits, not willpower.
4 Heart‑Healthy Habits That Actually Work in Real Life
#1 Include Fiber‑Rich Foods at Every Meal
Fiber — especially soluble (sticky) fiber — helps lower LDL (“bad”) cholesterol. Fiber only comes from plants - vegetables, fruit, whole grains, beans, nuts, and seeds. The target is 28 grams per day, and most people don’t realize how far below that they are.
👉 What You Can Do:
Track your fiber intake for 2–3 days to find your baseline using the free version of Cronometer (app or desktop). I have no affiliation with Cronometer — I’m just a fan of this platform for tracking fiber.
Then add one plant food to every meal. Here's how:
🥄 Breakfast: Include fruit in yogurt, oatmeal, or smoothies.
🥄 Lunch: Include raw veggies with a sandwich or a salad topped with chickpeas or pumpkin seeds.
🥄 Snack: Build your snack around a fruit or vegetable like an apple + a cupped palmful of nuts or seeds, hummus + veggies.
🥄 Dinner: Include 1–2 vegetables, raw or cooked (sautéed broccoli and a baby spinach salad).
Increase fiber low and slow, and drink plenty of water to help fiber move through and out.
#2 Lower Sodium Without Losing Flavor
Once you start adding more plants, the next win is a focus on sodium. High sodium raises blood pressure, a major risk factor for heart disease. Most sodium comes from packaged, frozen, or prepared foods — deli meats, canned goods, pizza, tacos/fajitas, soups, and bread.
👉 What You Can Do
🥄 Cook a few more meals at home each week. This single habit can significantly lower sodium intake.
🥄 Here's my top flavoring tip: Acidic ingredients activate the same taste receptors as salt. Add a squeeze of lemon/lime juice or a a splash of vinegar before salting soups, stews, or vegetables, stir, and taste — often you won’t need extra salt. Give it a try!
When Shopping: Look for “low sodium” options for your favorite canned and packaged goods — “low sodium” means the product contains 140 mg of sodium or less per serving. If a low-sodium version is not available, compare the Nutrition Facts labels of a few different brands and choose the option with the lowest amount of sodium per serving.
Meal Guideline: A good rule of thumb is to aim for meals with a total of 700 mg sodium or less. This makes it easier to compare frozen or pre-made meal options so you can stay within the 2,300 mg daily recommendation without overthinking every decision.
#3 Upgrade Your Fats
Healthy fat options from plants (think olive, avocado, nuts, seeds) and from fatty fish (think salmon, anchovies, sardines, mackerel). These help your body dial down inflammation — a key driver of plaque buildup and blood vessel damage — supporting healthier arteries and long-term heart protection.
👉 What You Can Do:
🥄 Cook most meals with olive oil (low to medium-low heat) or avocado oil (medium to medium-high heat).
🥄 Eat fatty fish, like salmon, weekly- a source of omega-3 anti-inflammatory fats.
🥄 Add 1-2 tbsp of walnuts, chia, flax, or hemp seeds nto your meals and snacks daily. These are plant sources of omega-3 anti-inflammatory fats.
#4 Move Your Body
Often the word “exercise” is a barrier for clients. To get you started, put the word "exercise" to the side for the moment and brainstorm about doable ways you can consistently move more in your day-to-day. Small doses of movement support heart health, circulation and reduced inflammation.
👉 What you can do:
• A 10–15 minute walk after a meal (in the house, on a home treadmill, outside weather permitting).
• A daily step goal of 5–7,000 steps.
• 5 minute “movement snacks” - For example:
20 squats 3x/day
Going up and down the stairs twice after a meal
Challenging yourself to 10 push-ups 3x/day
There’s no single “right” choice — the right choice is the one you’ll actually do consistently. Small, repeatable movement done daily is what moves the needle for your heart.
The Bottom Line
Supporting your heart doesn’t require perfection or restriction. It starts with small, sustainable habits that fit your life.
If you want help improving cholesterol, understanding labs, or building a heart‑healthy plan that actually sticks, I’d love to support you.
I am here to help.
Don't hesitate to reach out for a FREE 10 minute discovery call to
learn more about how I can support you.
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Disclaimer: The content of this website is for general informational purposes only. Always consult your healthcare provider or a registered dietitian for guidance specific to your situation. Ellen Petrosino Consulting is not affiliated with any of the brands mentioned.
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