Prevention is Power: The Heart-Healthy Habits Every Woman Needs to Know

Hi ladies,

February is all about love—Valentine’s Day reminds us to cherish our loved ones, but what about the love we show ourselves? True self-love starts with taking care of our hearts—literally. Heart disease is the leading cause of death for women, and what’s even more alarming is that our risk starts increasing as early as age 35 and rises significantly during perimenopause.

Many women assume heart disease is something they don’t have to worry about until much later in life. I realized my risk as I hit my late 30s, I started noticing changes—fluctuating hormones, weight that was harder to lose, stress levels that felt higher than ever, and disrupted sleep. That’s when I knew I needed to take my heart health seriously.

If you’re in your 30s or 40s, juggling work, family, and responsibilities, I get it. But prevention is power, and it’s time we start making heart health a priority—before problems arise.

Here are five heart-healthy habits I’ve committed to, along with my personal tips to help you do the same.

1. Move Daily: Walking & Workouts for a Stronger Heart

Why it matters: A sedentary lifestyle is one of the biggest risk factors for heart disease. Regular movement keeps your heart strong, lowers blood pressure, and helps regulate blood sugar.

My Commitment:

I’ve committed to a daily walking goal of 8,000-10,000 steps because it’s simple, effective, and sustainable. Even on my busiest days, I make sure to get at least 30 minutes of movement—whether it’s a brisk walk, strength training, or stretching.

My Tip for You:

💡 Make movement non-negotiable. If you can’t get to the gym, take movement breaks throughout your day:

✔️ Walk around your house while on calls.

✔️ Park farther away at the store.

✔️ Dance while making dinner (yes, really!).

    Exercises I rotate through for heart health:

✅ Walking & jogging – Easy and effective.

✅ Strength training – Helps with metabolism and insulin sensitivity.

✅ Jump rope – Just 5-10 minutes can boost cardiovascular fitness.

✅ Yoga & Pilates – Lower stress and support circulation.

2. Eat for a Stronger Heart: Whole Foods That Make It Easy

Why it matters: A diet rich in whole, unprocessed foods lowers inflammation, supports healthy cholesterol levels, and stabilizes blood sugar.

My Commitment:

I’ve committed to a Whole Foods, plant-forward diet with high-fiber, omega-3-rich meals that fuel my body without processed junk.

My Tip for You:

💡 Simplify your meals. You don’t have to be a chef—just focus on real, whole foods that are easy to prepare: 

Breakfast: Chia pudding with almond milk, walnuts, flaxseeds, and cinnamon. 

Lunch: Salmon or sardines over a mixed greens salad with avocado & olive oil. 

Dinner: Roasted veggies, wild-caught fish, and quinoa. 

Snack: Greek yogurt with berries and hemp seeds.

✔️ Meal prep tip: Batch cook your proteins and chop veggies ahead of time to make meal prep easy during the week!

3. Reduce Stress & Cortisol Levels to Protect Your Heart

Why it matters: Chronic stress raises cortisol levels, leading to higher blood pressure, increased belly fat, and inflammation—all of which increase heart disease risk.

My Commitment:

I’ve committed to stress reduction through daily deep breathing, gratitude journaling, and setting better boundaries with work and social media.

My Tip for You:

💡 Find a daily stress-reduction habit that works for you.

✔️ Take 5 minutes to breathe deeply before bed.

✔️ Keep a gratitude journal to shift your mindset.

✔️ Say no to things that drain your energy.

     My go-to stress relievers:

✅ Breathwork (4-7-8 method) – Helps calm the nervous system.

✅ Morning prayer & journaling – Centers my thoughts for the day.

✅ Hot magnesium baths – Perfect for relaxation before bed.

4. Get Quality Sleep: Your Heart Depends on It

Why it matters: Poor sleep raises cortisol, increases blood sugar levels, and contributes to high blood pressure and weight gain.

My Commitment:

I’ve committed to prioritizing 7-8 hours of sleep per night, limiting screen time before bed, and supplementing with magnesium for deeper rest.

My Tip for You:

💡 Create a bedtime routine you love.

✔️ Dim the lights an hour before bed.

✔️ Take magnesium glycinate to relax your muscles.

✔️ Put your phone on Do Not Disturb mode after 9 PM.

⏰ My bedtime goal: In bed by 10:30 PM with a good book (not my phone!).

5. The Role of Supplements & Lab Testing in Heart Health

Why it matters: Even with a great diet, some nutrients are hard to get enough of—and deficiencies can increase heart disease risk.

My Commitment:

I take key supplements that support heart health, and I get lab testing done to track my health markers so I’m not guessing what my body needs.

My Tip for You:

💡 If you’re over 35, don’t skip your labs! Test your:

✔️ Cholesterol panel (HDL, LDL, triglycerides)

✔️ Inflammation markers (CRP, homocysteine)

✔️ Vitamin D & Omega-3 levels

✔️ Blood sugar & insulin resistance markers

     My daily supplements for heart health:

✅ Omega-3s – Support healthy cholesterol and reduce inflammation.

✅ Magnesium – Helps regulate blood pressure and sleep.

✅ Vitamin D – Essential for heart and immune health.

✅ Berberine – Supports blood sugar and cholesterol levels.

Take Action: Love Your Heart This Month & Beyond

Your heart health is in your hands—and the small, daily choices you make NOW will impact your future health, energy, and longevity.

💖 My Challenge for You: Pick ONE habit from this list to commit to this month! Start with something small and stick with it.

Need accountability? Comment below or DM me on @SheChoseWellness and tell me which habit you’re committing to! Let’s take charge of our health together. Your heart is worth the effort. Let’s show it some love and Make Wellness Your Best Accessory!

Your sister in wellness,

Lauren