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Plant Based, Year-Round Health

4 Heart-Healthy Lifestyle Swaps You'll Want To Try This Month

St. Francis Herb Farm Logo
by St. Francis

Caring for your heart doesn't have to be complicated or time-consuming. With the right approach, you can promote cardiovascular health in small, meaningful ways every single day. Even though heart disease is widespread, so is the knowledge that prevention is key. So what can you do today to support your heart? Read on for our top heart-healthy tips and easy lifestyle swaps.

Upgrade your diet

The most beneficial diet swap you can make for better heart health is easy and yummy, but it requires commitment. What is it? Replacing processed foods with home-cooked meals and snacks. Not only you'll get fresher, more alive nutrients, but you'll also have way more control over ingredient selection.

Tip: Not quite ready to say goodbye to convenience foods? Then start with this diet swap: ditch the trans fats and unstable cooking oils and replace them with healthy, tasty ghee for cooking and baking.

Make your commute count

You know that exercise lowers your risk of heart disease (along with upping good mood and lowering stress). But when do you find the time? Carving out a space for heart-healthy movement might require some creativity. Start with your daily commute: can you swap all (or part) of it for active transportation like walking and biking?

Tip: Taking the bus or subway? Hop off one station ahead of your final stop, and walk the rest.

Unplug for more connection

Managing stress and anxiety is a huge component of better heart health. In our hyper-connected world, switching off the constant stream of notifications helps curb stress. Make a habit of swapping out some time every day you would normally spend scrolling online and replace it with face-to-face interactions, or just a sweet screen-free moment alone.

Tip: Not sure where to start? Do this: set an alarm for five minutes. Don't pick up your phone until the alarm rings. Tomorrow, set it for six minutes. Slowly work your way up!

Spike your water

That water you're sipping all day? Upgrade it with heart-healthy minerals and herbal extracts for an easy wholesome swap. Add a scoop of magnesium powder to your daily drink to support cardiovascular health. With each meal, swirl some turmeric-rich HeartBeat® tincture into your glass of water, and sip for healthier blood flow.

Try these four easy swaps and you'll boost heart health without sacrifices.

For more information on heart health look at our blog on why you should cook with healthy fat

Have questions? Just visit our Great Questions Answered page to learn more or to submit a question.





(Terminalia arjuna ) – has long been revered in Ayurveda – the ancient medicinal practice of India – as a valued heart tonic. Modern researchers have identified the bark as effective in supporting the function of the heart muscle and promoting healthy lipoprotein (cholesterol) balance.


(Allium sativum) – well known for its widespread benefits of excellent antioxidant properties, garlic has also shown cardioprotective features in supporting healthy blood pressure and cholesterol levels.


(Crataegus monogyna) – a plant often referred to as “the heart herb”, is a member of the rose family.  Its benefits are derived from its flower, leaf and bright red berries, which are all rich in protective flavonoids -- potent antioxidants that can help decrease inflammation. Hawthorn has a long history in traditional medicine as a circulatory tonic that increases cardiac output (pumping out blood efficiently) by improving the heart's muscle tone and vascular integrity.


A mushroom that enjoys near mythic status in Traditional Chinese Medicine, reishi has been valued in the cultures of the East for millennia as the "king of herbs." Ming Dynasty texts describe it as a remedy that "mends the heart." Use it as an adaptogen to lower the effects of stress and to modulate immune system response.


(Curcuma longa)  -- traditionally used in Indian cookery and in Ayurvedic medicine for circulation and to quell inflammation. Its trademark bright golden hue comes from phenolic compounds called curcuminoids that make up 2-5% of turmeric. These curcuminoids have strong antioxidant, anti-inflammatory cardioprotective effects which have positive effects on cholesterol.

St. Francis Herb Farm Logo
Author: St. Francis


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