Fresh air and exercise for heart health

6 Simple Steps to Promote Heart Health

Did you know that your heart beats more than 100,000 times per day? What an amazing reminder for us to care for our hearts as the vital center of our well-being! At CAITERA®, we believe in nurturing your heart with simple steps that also support your overall wellness.

Cardiovascular disease remains the number one cause of death in women, even above all types of cancer. According to the American Heart Association, more than 1 in 3 women has some form of cardiovascular disease, including hypertension and stroke.

Cardiologists are now advising women to become more aware of their heart health. With just a few proactive lifestyle modifications, you can help reduce your risk of heart disease. Here are six ways to support a healthy heart:

  1. Start with your stomach! Select nutrient-dense, colorful fruits and vegetables, lean proteins, high-fiber whole grains, and heart-healthy fats such as olive oil. One study1 found that women who consumed cold-water fish high in omega-3s just once per week reduced their risk of stroke by 22 percent. Here are some heart-healthy salmon recipes you can try.
  2. Cut the carbs! Avoid processed foods, refined sugars and starches, chemical-laden foods, and trans-fats that tax the heart and clog the arteries. Use natural, low-glycemic sweeteners like stevia instead of sugar, which spikes blood glucose levels and may contribute to heart inflammation.
  3. Move it! Studies show that just 150 minutes per week of aerobic activity such as walking, swimming, or bicycling elevates your heart rate to benefit your cardiovascular resilience. That's about 20 minutes per day.
  4. Get outside and breathe! Spending time in nature, doing yoga, and mind-body practices like deep breathing can benefit the heart. Make it a habit to seek serenity amidst the fast-paced frenzy of modern life. Even taking a walk with your furry friend will do wonders for your heart.
  5. Turn it off! Minimize your exposure to blue light from electronic devices before bedtime and opt for simple relaxation practices like meditation, journaling, or a warm bath to de-stress. Your heart needs at least 7 hours sleep for restoration and rejuvenation.
  6. Balance your hormones! It's no longer a secret that hormonal balance helps to regulate a healthy heart. Let's take a closer look at this last vital step and some remarkable research on how hormones can benefit your heart.

One study2 found that “estrogen has a plethora of effects in the cardiovascular system” by increasing blood flow, dilating the blood vessels, and absorbing free radicals that damage the arteries — while lowering bad cholesterol (LDL) and raising good cholesterol (HDL) levels up to 15 percent.

Another study3 discovered that progesterone reduces blood pressure and coronary vascular activity, increases metabolic rate, and has anti-inflammatory abilities.

Several other recent reports4 and studies5 link testosterone to multiple heart benefits, including lower inflammation levels, a decrease in hardening of the arteries, a lower incidence of coronary artery disease and a lower mortality rate.

Furthermore, a 2017 report from the American College of Cardiologists6 shows women receiving BHRT had lower levels of inflammation, atherosclerosis—plaque buildup in the arteries—and a lower mortality rate as well.

Our sister company, SottoPelle®, can help you find a skilled provider and create a plan to support your hormonal balance.

Your wellness helper
Obtaining all of the nutrients you need for a healthy heart isn't always easy. CAITERA offers doctor-formulated nutraceuticals you can use to supplement your diet and help curb cardiovascular disease. Some of the top nutrients for the heart include magnesium, niacin, potassium, coenzyme Q10, vitamin E, green tea leaf extract, and grape skin powder.

Our WELLNESS WAKE-UP™ multivitamin formula contains all these phytonutrients plus a wide spectrum of antioxidants, adaptogens, probiotics, vitamins, enzymes, essential minerals, and energizing herbs to help maintain healthy circulation, blood pressure, and arterial function.

Joyful simplicity
We believe that staying joyful represents a vital component of heart health. Take time to nurture your emotional well-being through heartfelt connections with your friends, family and community. Cultivate your happiness by sharing laughter, positive conversations, and meaningful relationships on and offline to uplift your heart. From our heart to yours—be well and be joyful!

1 Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women. 2002.

2 Estrogen and the Female Heart. 2014.

3 Progesterone Therapy, Endothelial Function and Cardiovascular Risk Factors: A 3-Month Randomized, Placebo-Controlled Trial in Healthy Early Postmenopausal Women. 2014.

4 How Testosterone Benefits Your Body. 2024.

5 Cardiovascular Benefits of Testosterone Replacement. 2015.

6 Hormone Replacement Therapy Associated with Lower Mortality. American College of Cardiologists. 2017.

Back to blog

This site is for educational purposes only and not intended as a substitute for the diagnosis, treatment, and advice of a qualified licensed medical professional. CAITERA® assumes no responsibility for how site content is used and does not recommend or endorse any medical professionals. Consult your healthcare provider before starting a supplement or treatment plan.