Holistically Supporting Heart Health

This month I want to share something a little more personal. Earlier this year I went in for a routine physical, and when my lab results came back, I was shocked to see my cholesterol flagged as high. If you’ve ever had labs come back with numbers in red, you know how unsettling that feels.

And the truth is, I wasn’t expecting it at all. I’ve never had high cholesterol before. And as someone who doesn’t drink, smoke, or eat meat or dairy, it really caught me off guard.

So I had to pause and take an honest look at what could be contributing to these numbers. For me, the most likely culprits are age and weight. I’m 44 now and in perimenopause—a season of life when many women suddenly experience changes they’ve never dealt with before. I can’t do anything about aging, but I can work on supporting my body in other ways.

I decided to approach this the same way I would with a client of mine: by creating a custom holistic protocol.

I’d already been exercising consistently since February—strength training a few times a week and doing yoga daily.. But I decided to add in more movement: biking 30 minutes on non-strength days, nightly walks, and paying closer attention to my calorie intake.

On the herbal side, I formulated a custom tincture blend to support both cardiovascular health and perimenopause symptoms, and I introduced two new supplements I hadn’t been taking before.

And guess what? After just two weeks of this new protocol, my Apple Watch alerted me that my resting heart rate had gone down.

As an herbalist, I already know herbs work. But experiences like this reinforce how powerful a holistic approach can be. It’s rarely just one thing, it’s the combination of movement, nourishment, lifestyle shifts, herbal support and maybe most importantly, consistency that makes the real difference.

My doctor gave me until February to see if I can bring my cholesterol down naturally before they recommend medication (which I’d prefer to avoid). So I’m committed to consistency, because this matters deeply to me.

Heart disease runs in my family, I lost my own father to a heart attack at the age of 54. And his father at age 62. So when I see these numbers elevated, I want to do all that I can to get them down and live a long and healthy life. 

Then last week, I was sick and completely fell off my protocol. But this week I was back to my regularly scheduled program, because I know why I’m doing this, and it’s important to me. 

I hope sharing my story encourages you too. If you’ve been feeling stuck, maybe this is your reminder to keep going. If you’ve been feeling overwhelmed and not sure where to start, just start small, and seek out support if you need it. You’re not alone. 

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5 Holistic Ways to Support Heart Health

Looking for ways to care for your cardiovascular health? Here are my top 5 recommendations to get you started:

1. Nourish with Heart Healthy Foods

   Fill your plate with foods rich in fiber, antioxidants, omega-3s, and healthy fats. Think apples, grapes, garlic, leafy greens, avocados, olive oil, nuts, chia and flax seeds.

   At the same time, reduce foods high in saturated or trans fats, like red meat, full-fat dairy, processed and fast foods.

2. Move Your Body

   Get that heart pumping! Even 20 minutes of moderate activity, 3 times a week, can make a big difference. Walk, bike, dance, lift weights, swim, do some at home yoga. Just find something that feels good to you and try and stay consistent.

3. Say Goodbye to Alcohol & Cigarettes

   I know this one isn't easy, but letting go of these habits can dramatically improve cholesterol levels and overall longevity. It is one of the most powerful changes you can make for your heart.

4. Prioritize Sleep & Stress Relief

   Chronic stress and lack of good quality sleep can raise cortisol levels, increase inflammation in the body and even affect cholesterol. Build in small daily practices to help unwind like meditation, journaling, reading, evening walks. Setting a night time routine to help you get a better nights sleep can also be very beneficial. For more details check out my full blog post My Top 5 Secrets to Getting a Good Night's Sleep.

5. Add Herbal & Supplement Support

   Certain herbs and supplements can nourish, protect and give your cardiovascular system a gentle boost.

   Herbs: Artichoke leaf, hawthorn berry, reishi, motherwort & fenugreek 

   Supplements: CoQ10, omega-3s (fish oil or vegan algae), red yeast rice 

   (note: If you're on prescription meds, please check with your health provider before starting any new herbs or supplements)

Taking care of your heart doesn't have to be overwhelming, starting with small, steady shifts can really add up. Start with one or two changes, stay consistent, and your future self (and your heart) will thank you.  

If you’d like some extra support in figuring out which herbs and supplements are right for you, I’d love to help. You can schedule a free 15-minute exploratory call today to see what working together looks like and to get all your questions answered.

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Hi, I'm Danielle, a Clinical Herbalist passionate about supporting women in feeling nourished, finding balance and reclaiming their health with confidence and care.

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I believe that when women thrive, the world does too.