“Keep thy heart with all diligence; for out of it are the issues of life.”¹

 

Your heart is an extraordinary organ that tirelessly works to keep you alive. Contrary to popular belief, protecting it doesn’t require medication. Natural remedies and lifestyle changes offer a gentle yet powerful approach to maintaining heart health and even reversing some conditions, like high blood pressure.

 

What lifestyle changes could improve our heart health? Let’s explore well-proven methods for a healthy and happy heart!

 

A Well-Balanced Diet

Have you ever heard the saying, “You are what you eat”? A well-balanced plant-based, low-fat diet is one of the most effective ways to improve heart health. Studies reveal that this dietary approach can reduce cholesterol levels by up to 200 points in just one month, far outperforming cholesterol-lowering medications, which typically achieve a 10–15 point reduction over six months.²

 

High-fiber vegetables like celery, barley, and garlic are more than just tasty additions to your meals—they actively contribute to lowering cholesterol and blood pressure while enhancing overall well-being. Many common kitchen staples can be powerful allies for heart health. For instance, garlic is a standout "heart hero," containing natural compounds that effectively reduce blood pressure and help manage cholesterol levels, making it an easy yet impactful addition to your diet.^{3, 4} 

 

Herbs for Heart Health

Don’t overlook your herbs either—they serve purposes far beyond seasoning. In her video, Heart Cleaning and Repair,⁵ Barbara O’Neill highlights several herbs with remarkable cardiovascular benefits. Notable examples include hawthorn berry, which strengthens the heart muscle, improves circulation, and can even bring heart rate to normality in the case of arrhythmia. Another great super herb is turmeric, which reduces inflammation and promotes arterial health.

 

Consider swapping regular table salt for Himalayan or Celtic salt. Unlike refined table salt, these natural salts contain trace minerals that can complement a healthy lifestyle when used in moderation (less than 5 grams,1 tsp per day).⁶ Celtic salt has 82 minerals, unlike table salt which contains only two! Small, intentional adjustments like these can go a long way toward protecting your heart. Here are some of the foods you can try to incorporate into your diet today:^{7, 8}

 

Foods to Improve Blood Viscosity:

1. Garlic: Known for its natural blood-thinning properties, garlic enhances circulation and helps reduce blood pressure
2. Ginger: A natural antiplatelet agent that reduces blood clot formation and supports healthy blood flow.
3. Cayenne Pepper: Contains capsaicin, which helps reduce blood viscosity and enhance circulation. It may also support stroke recovery by promoting improved blood flow.
4. Berries: Blueberries, strawberries, and raspberries are rich in antioxidants that promote vascular health and improve blood flow.

 

Foods to Strengthen the Heart Muscle:

1. Leafy Greens: Spinach, kale, and arugula are high in nitrates, which help lower blood pressure and support arterial function.
2. Legumes: Lentils, chickpeas, and black beans are excellent sources of plant-based protein and fiber, essential for heart health.
3. Whole Grains: Oats, quinoa, and brown rice provide fiber that helps lower cholesterol and supports heart function.
4. Flaxseeds and Chia Seeds: Packed with omega-3 fatty acids and fiber, these seeds help reduce inflammation and support cardiovascular health.
5. Nuts: Almonds and walnuts are rich in healthy fats and antioxidants, promoting overall heart strength.

 

Since nutrition plays a powerful role in healing and well-being, make sure you read more about how to optimize your health in our guide, Nutrition for Maximum Health.⁹

 

Hydration

Hydration is vital for heart health as it helps maintain blood volume, supports efficient circulation, prevents heart strain, regulates blood pressure, ensures proper electrolyte balance for stable heart rhythms, reduces the risk of blood clots and irregular heartbeats, and lowers cardiovascular strain during heat or physical stress, making regular water intake essential for overall cardiovascular function.^{10, 11}

 

In his video Water: Are You Getting Enough?, Walt Cross highlights the critical role water plays in keeping the body functioning properly, as approximately 60% of the human body is composed of water. Staying hydrated is essential for survival, while dehydration can strain the heart by reducing blood volume, thickening blood, increasing heart rate, lowering blood pressure, and elevating the risk of blood clots, hypertension, and long-term cardiovascular complications.¹² 

 

 

Image via Unsplash.

 

 

For more info about water intake, make sure you read our article on How Much Water Should I Drink In A Day?¹³

 

Physical Activity 

Diet alone isn’t enough—exercise is a game-changer. Regular physical activity not only strengthens your heart but also helps manage stress, a major contributor to high blood pressure. When combined with a high-fiber, whole-grain, plant-based diet, exercise sets your body on the path to optimal health. In our article on exercise,  we explain why physical activity is so important.¹⁴

 

Exercise improves circulation and helps to manage stress—a key contributor to high cholesterol levels. Regular physical activity strengthens the heart muscle by improving its efficiency, allowing it to pump more blood with each beat and lowering the resting heart rate over time. Exercise also enhances blood flow, increases oxygen delivery, and supports vascular health, reducing blood pressure and cardiovascular risk factors like high cholesterol and blood sugar levels. Incorporating aerobic and resistance exercises into your routine promotes overall heart health and resilience. 

 

Coupled with stress management techniques such as foot massages, scalp massages, or light stretching, you can lower blood pressure spikes, especially those that naturally occur after waking. If you’re looking for a simple yet effective relaxation technique, consider a 5-minute foot massage. Studies show it can also improve blood pressure and even enhance sleep quality.¹⁵ 

 

Reduce Stress 

One of the most important yet often overlooked factors in heart health is stress, which significantly impacts the body by contributing to high blood pressure and increasing the risk of heart disease.¹⁶ Reducing stress starts with mindful choices. Whether that’s surrounding yourself with the right people, changing a job you don’t like, or just practicing prayer and faith in God, finding ways to reduce your stress can have a significant impact on the health of your heart. 

 

Additionally, avoid smoking and stress-inducing foods like caffeine, sugar, sodas, and processed snacks, as they deplete essential minerals such as magnesium, calcium, and zinc. Instead, focus on vibrant fruits, vegetables, and foods rich in B vitamins. Ensure you get quality sleep during optimal hours as well. 

 

Barbara O'Neill emphasizes that sleep before midnight is particularly beneficial, as the body's repair and rejuvenation processes are most effective during this time. Why is sleep so important?¹⁷ Quality sleep is vital for heart and brain health, as it supports hormone release necessary for repair and rejuvenation. Conversely, poor sleep patterns can lead to stress, inactivity, and unhealthy habits that harm the heart.^{18, 19}

 

Beyond diet and exercise, faith and trust in God are profound sources of peace. Naming and surrendering emotions like anger, fear, or anxiety to God can bring clarity and relief, as the Bible reminds us: “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”²⁰

 

It may be someone who has hurt you, or you may be feeling guilty for hurting someone else. When you focus on these events it can increase your heart rate, blood pressure, and muscle tension. You may feel like you don’t have control but forgiveness can reverse these effects. Remember that no matter how much we have wronged God, out of love, He always forgives us. So too, we need to be willing to forgive others. 

 

Together, a wholesome diet, healthy habits, and spiritual reliance create a holistic approach to stress management, safeguarding your heart and fostering well-being. The Bible reminds us in Proverbs 17:22 that "A merry heart does good like medicine, but a broken spirit dries the bones," emphasizing the profound impact of joy and a positive outlook on our overall health.²¹

 

From Sickness to Health 

The best news? Heart disease doesn’t have to be your story. Simple, intentional choices—like enjoying heart-loving herbal teas, embracing calming routines, and staying active—can transform your heart health. Small changes today can lead to a longer, happier, and healthier tomorrow. Ready to bridge the gap from sickness to health²² and bring vibrant well-being into your everyday life?

 

At its heart, true wellness is about balance. The STRENGTH principles—Sun exposure, Temperance, Rest, Exercise, Nutrition, Good air, Trust in God, and Hydration—are your guide to living a life full of energy, joy, and purpose.²³