Heart Health: Nurturing Your Heart Naturally

In the fast-paced world we live in, heart disease has sadly claimed the title of being the number one killer in many countries, including the United States. But here's the silver lining: we have the power to change this narrative. Rather shockingly, it has been shown that 90% of cardiovascular-related diseases are preventable with the right food choices and lifestyle adjustments. 

If you are ready to embrace a holistic approach to heart health, integrating nutrition, sleep, exercise, and herbs, If you are ready to embrace a holistic approach to heart health, integrating nutrition, sleep, exercise, and herbs, you can nurture your heart in ways that really make a difference.

The Power of Sleep, Diet, and Exercise

Three incredibly powerful tools that can drastically improve heart health are sleep, diet, and exercise. It sounds too simple to work, but these elements truly feed your vitality.

Sleep: The heart’s unsung hero

 Restorative sleep allows your heart to maintain healthy blood pressure and regulate its rhythms.

Consistent, quality sleep allows your body to self regulate. During sleep, your organs restore themselves. Restorative sleep allows your heart to maintain healthy blood pressure and regulate its rhythms. When you are consistently sleep deprived, your body releases more stress hormones, such as cortisol. Cortisol leads to increased sympathetic nervous system activity and inflammation, causing your blood vessels to constrict and blood pressure to rise. While this might not create problems in the short term, over an extended period it may lead to heart issues that become chronic.

It is not so easy to suddenly sleep better though, and we get that. Addressing the cause for your lack of sleep is important. This can look different for everyone. For some, anxiety makes it difficult to fall asleep. For others, pain wakes them in the night. Dysregulated blood sugar is the culprit for many people, making them restless and sweaty. Once you know the root cause of your sleep disturbances, it will be easier to find a solution that is effective and long-lasting. 

Did you know that herbs can go a long way in targeting those individual reasons for sleep deprivation?  A professional herbalist can help by customizing an herbal formula to suit your needs, instead of a generic sedative blend.

Diet: Food is your friend!

Whole, rather than processed, nutrient dense foods help your body to combat oxidative stress, lower inflammation, and keep your gut microbiome balanced. 

Food is your fuel. If you give your car high quality oil and fuel to keep it running well, why would you not do the same for your body? 

Your heart works best when the foods you consume provide adequate vitamins, minerals, and antioxidants. Whole, rather than processed, nutrient dense foods help your body to combat oxidative stress, lower inflammation, and keep your gut microbiome balanced. 

Not many people connect their gut microbiome to their heart health, but there are intimate ties. Beneficial bacteria are shown to break down cholesterol and they influence mental health as well.

It’s important to note that a heart-healthy diet doesn't just mean low-fat or low-sodium. A diet rich in fruits, vegetables, whole grains, healthy fats (like olive oil, avocado, and nuts), and lean proteins keep your blood vessels in top shape, when eaten on a daily basis. In particular, foods high in omega-3 fatty acids (like fatty fish, flaxseeds, and chia seeds) and magnesium-rich foods (like spinach and cashews) are powerful allies for your heart and circulatory function. These are generally found in a Mediterranean style diet—a food way consistently shown to reduce the risk of heart disease and stroke. 

You can also incorporate herbs and spices into your diet to offer both physical and emotional benefits for your heart. Common herbs shown to lower cholesterol and balance blood sugar are garlic, ginger, cinnamon, and fenugreek. They need not be taken in large doses, but do well as “kitchen medicine”---offering their magic simply through being incorporated into your daily meals. Lemon balm, a lovely herb to grow in your garden come spring, makes a yummy tea that gently lifts your mood and reduces anxiety induced heart palpitations.

Exercise: Moving Your Way to a Healthy Heart

Walking, dancing, yoga, or any amount of daily movement offers real benefit over a sedentary lifestyle.

Physical activity is one of the most effective ways to prevent heart disease through strengthening the heart muscle, lowering blood pressure, balancing blood sugar, impacting your mood, and so much more. Walking, dancing, yoga, or any amount of daily movement offers real benefit over a sedentary lifestyle.

When we exercise, our bodies release endorphins, which are known as the “feel-good” hormones. The word endorphin comes from the words “endo” (within) and “morphine” (pain reliever that also makes people release their worries). Exercise is a pump for your body’s own naturally relaxing pain killers!

Alongside endorphins, exercise releases other hormones that further boost your mood - like oxytocin, dopamine, and serotonin. And you know what? These hormones not only help to mitigate stress and reduce pain, they actually influence your ability to connect with others. The heart thrives on connection. It is our organ of love - something humans have intuitively known for thousands of years. Massive amounts of literature, poetry, music, medical texts, and now even clinical studies, reflect this knowledge.

Feeling calm and connected with those around you is the opposite of feeling frustrated, sad, and angry. Frustration, sadness, and anger are emotions shown through research to correlate with heart disease. These emotions cause physiologic reactions like an increased heart rate and elevated blood pressure, as well as depression of circulation and swelling of arteries. In traditional medicine philosophies, negative emotions have long been thought to weaken one’s spirit, and therefore one’s heart - which is thought in many cultures to be the organ that houses the soul. 

A Heart Herb for Body and Soul

I can’t write about heart health without mentioning one of the most beloved herbs for cardiovascular well-being—hawthorn (Crataegus spp.). Hawthorn is a powerhouse when it comes to supporting both the physical and emotional aspects of heart health.

This flavonoid rich herb helps the heart receive more oxygen through improving circulation and coronary blood flow. It is well studied and has been shown to balance cholesterol levels and lower blood pressure. In fact, it’s so effective for lowering blood pressure, that those who are on blood pressure lowering pharmaceuticals should monitor themselves while taking hawthorn to be sure their blood pressure doesn’t dip too low.

For those who have a weak heart, or poor tone, hawthorn is an ally. It can enhance the activity of cardiac muscle cells and strengthen the integrity of blood vessels too. This makes blood vessels less susceptible to the build-up of dangerous plaque.

But hawthorn isn’t just an herb for the physical heart—it’s also a powerful support for the emotional heart. It offers a cushion of hope through the ups and downs of life. Hawthorn is calming and soothing for the nervous system. 

Hawthorn is sweet and sour in flavor, and this speaks to its stabilizing energy. Sour foods and herbs help your tissues contract and become less permeable, while sweet flavored plants typically provide nutrients, nourishing your tissues. The stabilizing and nourishing energies found in hawthorn can have a similar effect on your psyche, helping you to feel more grounded and held in the face of overwhelming circumstances. This is an herb commonly used to support those who are dealing with grief. Hawthorn is a key ingredient in Herbalist & Alchemist’s “grief relief” formula, created by David Winston, alongside rose and mimosa bark.

A Holistic Approach to Heart Health

When it comes to heart health, no single approach will work for everyone, but there are universal truths that can guide you. By integrating a nutritious diet, regular movement, quality sleep, and heart-supporting herbs like hawthorn, you can take proactive steps toward a healthier heart.

Remember, your heart is more than just a physical organ—it’s the center of your emotional and spiritual life as well. It is a sensory organ that responds to external as well as internal energetic shifts. By addressing both your physical and emotional needs, you create a foundation for a happy and long life.

So, give your heart the love and care it deserves, and allow us to support you on the journey. 🧡🌿

Written by Clinic Herbalist and Integrative Specialist, Amber Merkens

Images Curated by: Susan Spellman