A plate of grilled salmon served on a bed of green beans and asparagus, garnished with lemon wedges and a drizzle of pesto sauce. The dish is accompanied by a refreshing iced beverage on a white table, creating a vibrant and healthy meal setting.

The Best Nutrients to Support Heart Health

by JJ Virgin on February 2, 2025

Heart disease is the leading cause of death among women in the United States, affecting over 60 million and accounting for 1 in 5 deaths. Alarmingly, only 56% of women recognize it as their top health risk.1 

While genetics and lifestyle play a role, the good news is that you can take control of your heart health through simple, effective strategies. Healthy habits like eating enough protein and having a regular strength training routine can help you maintain muscle mass, manage weight, and boost your metabolism—all critical factors in keeping your heart strong.

Incorporating heart-healthy nutrients into your meals can further increase your efforts, laying the foundation for a longer, healthier life.

4 Nutrients to Support Heart Health

1. Magnesium: The Heart’s Essential Mineral

Magnesium helps maintain a steady heartbeat and supports the function of your heart and blood vessels. By regulating the electrical signals that control your heart’s rhythm, magnesium promotes healthy blood pressure, which can significantly reduce your risk of heart disease. Magnesium also prevents calcium buildup in your arteries, keeping blood vessels flexible and reducing stiffness.2-4

The recommended daily intake for women 31 and older is 320mg.5 To reach this amount, eat magnesium-rich foods like spinach, kale, almonds, cashews, pumpkin seeds, chia seeds, black beans, and lentils. While these foods are excellent sources, getting enough magnesium from diet alone can be difficult. A high-quality magnesium supplement can ensure your heart gets the support it needs to stay strong and healthy. 

This is one of my top recommendations on supplements for women going through perimenopause as heart-protective estrogen declines.

Magnesium Body Calm provides 300mg of highly absorbable magnesium per serving. Our patented process ensures superior absorption, allowing you to experience the many benefits of this mineral without digestive discomfort typical of many magnesium supplements. This versatile formula supports heart health, bone strength, muscle relaxation, a sense of calm to manage stress, and more.*

2. Omega-3 Fatty Acids: The Anti-Inflammatory Powerhouse

Chronic inflammation is a major contributor to heart disease, damaging blood vessels and accelerating plaque buildup in your arteries. Omega-3 fatty acids help lower inflammation, reducing your risk.6, 7

These essential fats lower triglycerides (a type of fat in the blood) and support healthy cholesterol levels, both critical for keeping your heart strong. High triglycerides can increase your risk of heart attack, while balanced cholesterol levels help prevent plaque buildup in your arteries. Omega-3s also promote the elasticity of blood vessels, ensuring smooth blood flow and reducing the likelihood of arterial plaque development.8-10

Wild-caught fatty fish like salmon, mackerel, and sardines are rich in EPA and DHA, the most powerful omega-3s for heart health. You’ll want to supplement with omega-3s if you’re not regularly eating wild-caught fish several times a week. 

Omega Plus delivers 1,000 mg of EPA and DHA in just one softgel. This highly bioavailable omega-3 supports heart, brain, and joint health, ensuring maximum benefits with every dose. Omega Plus uses sustainably sourced, purified ingredients to ensure exceptional quality, optimizing it for superior absorption and digestibility.*

3. Vitamin D: The Sunshine Vitamin for a Strong Heart

Vitamin D, often called the “sunshine vitamin,” helps regulate blood pressure, relaxes blood vessels, and reduces heart strain. By promoting calcium absorption, vitamin D prevents calcium buildup in your arteries, a key factor in heart disease. Additionally, its anti-inflammatory properties offer further protection for your heart. Research links vitamin D deficiencies to an increased risk of cardiovascular issues.11-13

While some foods, like wild-caught salmon and egg yolks, contain vitamin D, it’s challenging to meet your needs through diet alone. Sunlight is crucial for vitamin D production, but many people don’t get enough exposure to UV rays to synthesize adequate levels.14

A supplement is your best bet to ensure your heart gets the necessary nutrient support. When choosing a vitamin D supplement, look for one that also includes vitamin K. These two vitamins work together to regulate calcium in the body. Vitamin D helps absorb calcium, and vitamin K ensures that the calcium goes to the right places, like your bones, rather than accumulating in your arteries. This combination supports bone health and prevents calcium buildup in blood vessels, further protecting your heart.15

Strengthen heart health and overall vitality with Vitamin D Plus, a powerful supplement designed to support cardiovascular function, immune health, and bone strength. Featuring 5,000 IU of highly absorbable vitamin D, it promotes optimal heart and immune support, while the synergistic blend of vitamin K1 and K2 enhances cardiovascular and bone benefits and geranylgeraniol (GG) to boost cellular health – all in one easy-to-take softgel.*

4. Fiber: The Heart’s Protective Nutrient

Fiber can help lower cholesterol, regulate blood sugar, and support a healthy weight—critical factors in heart protection. Different types of fiber contribute uniquely to this effort. Soluble fiber binds to LDL (“bad”) cholesterol in your digestive system, aiding its removal and lowering heart disease risk. Insoluble fiber promotes digestion and helps eliminate excess cholesterol. Additionally, prebiotic fiber feeds beneficial gut bacteria, which can reduce inflammation, improve cholesterol levels, and aid in blood pressure regulation.16-18

To get those benefits, aim for 50g of fiber daily. Gradually increase your intake until you reach that number—don’t do it all at once! Focus on high-fiber foods like berries, avocados, gluten-free oats, beans, lentils, and vegetables, which offer a blend of soluble and insoluble fibers. To boost your prebiotic intake, include foods like garlic, onions, leeks, asparagus, and unripe bananas.

Extra Fiber combines 12 natural fibers from fruits, vegetables, and other food sources to promote gut health and balanced wellness. Each serving provides 3 grams of soluble and insoluble fiber, supporting satiety and weight management while nourishing beneficial gut bacteria with prebiotics like acacia gum and inulin. This gluten-free, dairy-free, soy-free, and non-GMO powder easily dissolves in any beverage or recipe, allowing you to boost your fiber intake without altering taste or texture.*

Nutrient Support for a Healthy Heart Well Beyond 40

The nutrients you consume have a direct impact on your heart health. Following the right nutrient plan can significantly enhance both physical and mental well-being. After 40, maintaining a balance of essential nutrients is crucial for supporting cardiovascular health and overall vitality. The right nutrients can boost your energy, improve sleep quality, and reduce brain fog, making it easier to navigate the challenges of menopause and aging.

My Powerhouse Protocol: The Ultimate Powerful Aging Supplement Guide for Women 40+ provides a complete roadmap to vibrant aging through strategic supplementation. This guide empowers you to achieve sustainable energy, balanced hormones, and a revitalized metabolism. With foundational supplements that address common issues like sleep disturbances and cognitive clarity, you’ll experience deep, restorative sleep, consistent energy, and sharp focus. 

Inside, you’ll find the essential nutrients that fuel my daily powerful-aging routine, helping you unlock the secret to vibrant aging and your most energized self. Embrace the power of nutrition and supplementation to support your journey toward optimal health!

Get your FREE guide here.

References:

  1. Centers for Disease Control and Prevention: About Women and Heart Disease
  2. Everyday Health: How Magnesium Keeps Your Heart Rhythm Healthy
  3. DiNicolantonio JJ, Liu J, O’Keefe JH. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018 Jul 1;5(2):e000775. doi: 10.1136/openhrt-2018-000775. PMID: 30018772; PMCID: PMC6045762.
  4. Cunha AR, Umbelino B, Correia ML, Neves MF. Magnesium and vascular changes in hypertension. Int J Hypertens. 2012;2012:754250. doi: 10.1155/2012/754250. Epub 2012 Feb 29. PMID: 22518291; PMCID: PMC3299255.
  5. Healthline: Magnesium Dosage: How Much Should You Take per Day?
  6. Alfaddagh A, Martin SS, Leucker TM, Michos ED, Blaha MJ, Lowenstein CJ, Jones SR, Toth PP. Inflammation and cardiovascular disease: From mechanisms to therapeutics. Am J Prev Cardiol. 2020 Nov 21;4:100130. doi: 10.1016/j.ajpc.2020.100130. PMID: 34327481; PMCID: PMC8315628.
  7. MedlinePlus: Omega-3 fats – Good for your heart
  8. Cleveland Clinic: Omega-3 Fatty Acids & the Important Role They Play
  9. Cleveland Clinic: How Triglycerides Impact Heart Health
  10. DiNicolantonio JJ, O’Keefe JH. The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis. Mo Med. 2020 Jan-Feb;117(1):65-69. PMID: 32158053; PMCID: PMC7023944.
  11. National Institutes of Health: Vitamin D – Health Professional Fact Sheet
  12. Anticancer Research: Vitamin D and Cardiovascular Disease
  13. American Heart Association Journals: Vitamin D and Your Heart
  14. UCLA Health: How much sunshine do I need for enough vitamin D?
  15. Healthline: Is Vitamin D Harmful Without Vitamin K?
  16. Harvard Health: Fiber-full eating for better health and lower cholesterol
  17. Better Health Channel: Dietary fibre
  18. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355.

*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.