Holistic Heart Health: Natural Support for Cardiovascular Wellness and Recovery

Heart disease is the leading cause of death worldwide, but it doesn’t have to be an inevitable fate. A strong, healthy heart is built through daily choices—what we eat, how we move, the way we handle stress, and even the emotional energy we carry. While mainstream medicine focuses on lowering cholesterol and prescribing blood thinners, holistic heart health looks deeper, addressing inflammation, nutrient deficiencies, circulation, and the body’s natural ability to heal.

This guide will cover everything from the best heart-healthy foods and herbs to alternative therapies, lifestyle strategies, and emergency actions to take if you feel a heart attack or stroke coming on. Whether you’re looking for ways to prevent cardiovascular disease, recover after a cardiac event, or simply improve overall heart function, this is the most comprehensive holistic heart health resource you’ll find.

Understanding the Root Causes of Heart Disease

For years, we’ve been told that heart disease is caused by high cholesterol and that avoiding saturated fats is the key to a healthy heart. But more recent research suggests that cholesterol isn’t the villain—it’s inflammation, insulin resistance, and oxidative stress that damage blood vessels and lead to plaque buildup. The real contributors to heart disease include:

• Chronic inflammation: Inflammatory foods, environmental toxins, and chronic stress all contribute to arterial damage.
• Insulin resistance: High blood sugar and insulin levels make blood vessels stiff and prone to plaque formation.
• Mineral imbalances: Magnesium, potassium, and vitamin K2 deficiencies contribute to arterial calcification.
• Oxidative stress: Free radicals damage blood vessels, making them vulnerable to cholesterol deposits.
• Emotional health: Long-term stress, unresolved trauma, and even suppressed grief affect heart rhythm and function.

Holistic Strategies for Preventing Heart Attacks and Strokes

Heart-Healthy Nutrition

The (SAD) standard American diet, filled with processed foods and industrial seed oils, is a recipe for cardiovascular disaster. Ancestral diets rich in nutrient-dense whole foods, healthy fats, and balanced minerals are the key to long-term heart health. The best foods for a strong cardiovascular system include:

• Grass-fed beef heart and liver: Rich in coenzyme Q10 (CoQ10), B vitamins, and iron, these organ meats support optimal heart function.
• Wild-caught fatty fish: Salmon, sardines, and mackerel provide omega-3s that lower inflammation and improve circulation.
• Beets and beet greens: These boost nitric oxide levels, relaxing blood vessels and improving oxygen delivery.
• Raw dairy and pastured eggs: High in vitamin K2, which directs calcium to bones instead of arteries.
• Hawthorn berries and hibiscus: These herbs have been used for centuries to support the heart and lower blood pressure. Pro tip: hibiscus makes wonderful hot and cold teas!
• Cacao and dark chocolate: A rich source of magnesium, which regulates heartbeat and prevents blood clots.

SAD foods that contribute to inflammation and arterial damage include refined sugars, artificial sweeteners, and processed seed oils like canola, soy, and sunflower oil. These oils oxidize easily, contributing to arterial plaque and heart disease.

The Best Herbs for Heart Health

In order to maintain FDA compliance, I can’t write in medical terms when discussing herbs, but I can randomly give you the definition for some heart-related medical terms you may be familiar with. These definitions are provided for educational purposes and are not intended to diagnose, treat, or cure any condition.

• Hypertension: A term used to describe occasional fluctuations in blood pressure that may occur due to stress, lifestyle factors, or natural bodily responses. Maintaining vascular integrity and circulatory wellness can help the body adapt to these fluctuations.
• Palpitations: The occasional sensation of a rapid or irregular heartbeat that may be experienced during times of heightened nervous system activity. Certain botanicals have traditionally been used to promote relaxation and help the body maintain a calm, steady rhythm.
• Circulation: The movement of blood throughout the body, delivering oxygen and nutrients to tissues. Healthy circulation is supported by maintaining vascular elasticity and promoting optimal blood flow.
• Blood vessels: The network of arteries, veins, and capillaries that transport blood throughout the body. Supporting vascular tone and structure helps maintain normal cardiovascular function.
• Cardiovascular wellness: A general term referring to the body’s natural ability to maintain healthy heart and blood vessel function. Lifestyle choices, nutrition, and traditional herbal practices have been used to encourage overall cardiovascular wellness.
• Oxidative stress: A natural process that occurs when free radicals interact with cells. Antioxidants from nutrient-rich foods and botanicals can help the body maintain cellular integrity and overall health.
• Vascular integrity: The body’s ability to maintain strong, flexible blood vessels, which support healthy circulation and normal cardiovascular function.
• Venous function: The role of veins in returning blood to the heart. Traditionally, some botanicals have been used to promote venous tone and encourage healthy circulation.
• Nervous system balance: The body’s ability to regulate the stress response and maintain a calm, steady rhythm, which can influence circulatory function. Traditional botanicals have been used to promote relaxation and support the nervous system during times of occasional tension.

Nature has provided powerful plant allies that support circulation, strengthen blood vessels, and reduce inflammation. Some of the best herbs for heart health include:

• Hawthorn (Crataegus spp.): Traditionally used to support cardiovascular function, hawthorn contains flavonoids and proanthocyanidins that help maintain healthy circulation and vascular integrity, bolstering the heart’s natural rhythm and efficiency. It has been used in herbal traditions to support the body’s natural ability to regulate circulation and maintain blood flow within a healthy range.
• Motherwort (Leonurus cardiaca): True to its name, motherwort has a reputation for offering steady support when things feel a little out of balance. Known in traditional herbalism as a nervine, it’s often used to encourage a sense of ease during moments of nervous tension. This can be particularly helpful when the body is experiencing occasional palpitations or fluctuations in blood pressure. It has also been included in herbal traditions to support overall cardiovascular wellness and help the body maintain a sense of stability when life gets a little hectic.
• Grape seed extract: A rich source of proanthocyanidins, grape seed extract provides antioxidant support that helps maintain the structural integrity of blood vessels. Traditionally used in herbalism to promote vascular health, it’s often included in formulations aimed at supporting capillary strength and normal circulatory function—because good circulation is key to keeping everything running smoothly.
• Gotu kola (Centella asiatica): Gotu kola has been traditionally used to support connective tissue strength and vascular tone, making it a long-standing favorite for circulatory wellness. Traditionally used to promote connective tissue strength and vascular tone, gotu kola contains triterpenoids plant compounds that herbalists have valued for promoting blood flow and venous function. It has historically been used in herbal traditions to promote leg comfort and support normal vein appearance, including in those experiencing varicose veins.
• Cayenne pepper (Capsicum annuum): Used in traditional herbal practices to promote warmth and circulation, cayenne contains capsaicin, which supports blood flow and vascular elasticity. It has historically been valued in herbal traditions for its stimulating properties and has been included in formulations intended to maintain healthy cardiovascular function and to support circulation during times of acute cardiovascular stress. Some herbalists have traditionally used cayenne as part of emergency wellness protocols to promote circulatory function and maintain normal blood flow.
  • I’m definitely not allowed to tell you that cayenne is a natural blood thinner since ‘blood thinners’ are a regulated drug category—but if you’ve ever added a little too much to your chili and felt your circulation wake up, you might understand why some herbalists have historically used it to support blood flow. While traditionally valued for its circulatory effects, those taking anticoagulants like aspirin, warfarin, or Plavix should consult a healthcare provider before use, just in case nature and pharmaceuticals decide to double down. Also, keep in mind that while some strokes are ischemic (clot-based), others are hemorrhagic (bleeding-based), and in the latter case, promoting circulation could do more harm than good—so always seek emergency medical care first.
• Garlic (Allium sativum): Garlic has been valued for centuries in traditional health practices for its role in cardiovascular wellness. Rich in allicin, a sulfur compound known for its circulatory benefits, garlic has been used to help the body maintain healthy blood flow and vascular function. To keep it FDA-compliant, let’s just say that, much like cayenne, some herbalists have historically included it in wellness traditions for its role in supporting normal clotting dynamics and circulatory efficiency—make of that what you will.

These herbs can be taken as tinctures or teas depending on individual needs and preferences. I recommend teas for gentle daily use, and tinctures for more acute or stronger needs. The herbal properties aren’t very bioavailable in supplement form, so stick to teas, tinctures, or the raw form if herbs are also culinary in nature.

Physical Movement and Heart Health

The heart is a muscle, and like any muscle, it thrives on movement—but not just any movement. While exercise is essential for cardiovascular wellness, too much high-intensity training can increase stress hormones, promote oxidative damage, and put unnecessary strain on the heart. The key is to engage in intentional movement that supports circulation, vascular tone, and stress reduction while avoiding excessive wear and tear on the body.

Here are some of the best heart-supporting activities:

Walking Barefoot (Earthing)

Modern life has disconnected us from the earth—literally. Walking barefoot, also known as earthing, allows the body to absorb free electrons from the ground, which may reduce inflammation and improve circulation. It also promotes natural foot mechanics, strengthening the muscles and tendons that support blood flow back to the heart. Walking on grass, dirt, sand, or even smooth river rocks is ideal. Bonus: swap your regular bedsheets for grounding sheets. These specially designed sheets connect to the earth’s natural energy, allowing your body to experience the benefits of grounding while you sleep. Many people report improved circulation, reduced inflammation, and deeper, more restorative sleep—key factors in maintaining heart health.

Rebounding on a Mini-Trampoline

Rebounding is one of the most effective low-impact, high-benefit exercises for cardiovascular health. Bouncing on a mini-trampoline stimulates the lymphatic system, helping the body flush out toxins and excess fluids, which reduces stress on the heart and vascular system. The gentle up-and-down motion also encourages venous return, making it particularly beneficial for circulation and overall heart function. Just a few minutes of rebounding per day can make a difference.

Tai Chi and Qi Gong

These gentle movement arts have been used for centuries to cultivate balance, breath control, and circulation. Both practices involve slow, intentional movements that coordinate with deep breathing, which calms the nervous system and regulates heart rhythm. Studies have shown that tai chi and qi gong can help maintain healthy blood pressure levels, reduce stress, and improve vascular elasticity, which is essential for heart health.

Slow, Deep Breathing (4-7-8 Method)

Breathwork is one of the most underrated tools for cardiovascular wellness. The 4-7-8 breathing technique, which involves inhaling for four seconds, holding for seven, and exhaling for eight, activates the parasympathetic nervous system, which lowers stress hormones and encourages a steady heart rate. It’s particularly beneficial for those who experience occasional heart palpitations, hypertension, or anxiety-driven cardiovascular strain.

If that feels like too much, start with box breathing. Box breathing is a simple yet powerful technique used to regulate the nervous system and support steady, controlled breathing. It involves inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding again for four seconds before repeating. This method is often used by athletes, military personnel, and those managing stress to cultivate a sense of calm and focus. Box breathing can be an excellent way to ease into breathwork without feeling overwhelmed, making it a great starting point for anyone new to intentional breathing exercises. Anytime I’m stressed, Neil reminds me to do my box breaths!

Yoga for Heart Health

Yoga is much more than flexibility and fancy poses—it’s a science of movement, breath, and relaxation that directly supports the nervous and cardiovascular systems. Certain yoga styles, particularly restorative, yin, and gentle vinyasa yoga, can:

• Improve circulation by increasing blood flow and oxygen delivery
• Enhance vagal tone, which helps regulate heart rhythm and blood pressure
• Encourage deep, controlled breathing, which supports the heart’s ability to function efficiently
• Reduce stress-related inflammation, one of the underlying causes of cardiovascular issues

Some of the best yoga poses for heart health include:

• Legs Up the Wall (Viparita Karani), which encourages venous return and reduces swelling in the lower limbs
• Bridge Pose (Setu Bandhasana), which strengthens the heart and opens the chest for better oxygen intake
• Seated Forward Fold (Paschimottanasana), a gentle way to stimulate circulation and encourage relaxation
• Cobra Pose (Bhujangasana), which expands the chest and increases lung capacity, improving oxygenation

Even just ten to fifteen minutes of daily yoga can have a profound effect on cardiovascular wellness.

Swimming for Cardiovascular Strength

Swimming is one of the most effective, low-impact exercises for heart health because it combines aerobic movement, controlled breathing, and full-body muscle engagement without putting excess strain on the joints. The buoyancy of water reduces the workload on the heart while still providing resistance, which strengthens the cardiovascular and respiratory systems.

Some of the benefits of swimming for heart health include:

• Encouraging healthy circulation by promoting rhythmic muscle contractions
• Supporting lung expansion and breath control, improving oxygen efficiency
• Engaging large muscle groups in a way that strengthens the heart and vascular system
• Helping regulate heart rate variability, which is crucial for stress resilience

For those who experience joint pain, mobility challenges, or want a low-impact alternative to running, swimming offers a gentle but effective way to maintain cardiovascular fitness without overexerting the heart.

Movement for a Strong, Resilient Heart

The goal isn’t just to exercise more—it’s to move intentionally in a way that supports circulation, strengthens the heart, and regulates stress levels. Whether it’s walking, yoga, rebounding, tai chi, or swimming, the best form of exercise is one that you enjoy, can do consistently, and that leaves you feeling better—not depleted.

Energy Healing and Acupressure

Many traditional healing systems recognize the connection between energy flow and heart health. Practices like acupuncture, Reiki, and Emotional Freedom Technique (EFT) can regulate heart function by balancing the body’s energy meridians. In particular, clapping therapy, a method often seen in Traditional Chinese Medicine, involves tapping and slapping the arms, hands, and chest to improve circulation and break up stagnation.

Emergency Actions for Heart Attacks and Strokes

Knowing what to do in the first moments of a heart attack or stroke can be the difference between life and death. If you or someone around you experiences symptoms like chest pain, shortness of breath, sudden numbness, or confusion, act immediately.

• Cayenne pepper protocol: Mix one teaspoon of cayenne in warm water to rapidly improve circulation. As mentioned above, cayenne is naturally stimulating and may not be suitable for everyone.
• Clapping and tapping technique: A traditional practice that involves stimulating circulation through vigorous tapping of the arms and chest.
• CoQ10 and magnesium: Taking 200mg of CoQ10 and 400mg of magnesium can support heart muscle function.
• Call emergency services.

Final Thoughts

True heart health isn’t about avoiding cholesterol or taking prescription medications—it’s about nourishing the body, supporting circulation, and addressing inflammation and stress at their roots. By combining proper nutrition, herbal support, movement, and emotional well-being, you can create a resilient heart and a longer, healthier life.