Your Heart In-Focus
A Woman’s Guide to a Stronger, Healthier Heart
Your heart does more than just beat—it reflects your overall health and provides valuable clues about your well-being. By paying attention to early symptoms, key blood markers, and nutrient support, you can take proactive steps to strengthen your cardiovascular system.
Heart disease is the leading cause of death for women in the U.S., responsible for 1 in 3 female deaths each year—that’s one woman every 80 seconds (American Heart Association, 2022). Despite these alarming statistics, many women don’t realize their risk, and symptoms can often be different from those seen in men.
Unlike the classic chest pain men experience, women may notice subtle signs like fatigue, shortness of breath, nausea, and jaw pain. Let’s jump into the warning signs and best practices for understanding your cardiovascular health…
What You’ll Learn in This Article:
- Recognize Early Signs of Heart Imbalance – Learn how symptoms like fatigue, dizziness, and shortness of breath can signal cardiovascular concerns, especially in women.
- Understand the Importance of Heart Sounds – Discover how your heart’s rate, rhythm, and tone provide key insights into overall heart function and potential nutrient deficiencies.
- Track the Top 10 Blood Markers for Heart Health – Gain a deeper understanding of essential lab tests that assess cholesterol, inflammation, blood sugar, and vascular health.
- Nourish Your Heart with Key Nutrients – Explore heart-supportive foods and nutrients like turmeric, hawthorn, rutin, magnesium, and omega-3s that promote circulation and reduce inflammation.
- Take Action with a Heart-Healthy Plan – Get simple, repeatable steps for exercise, stress management, hydration, and supplement support to strengthen your heart daily.
Recognizing Cardiovascular Warning Signs
Your heart often signals distress before major issues arise. If you experience any of these symptoms, it may be time to assess your heart health and take action.
- Dizziness and/or Lightheadedness – Could indicate low blood pressure, dehydration, or circulation issues.
- Irregular Heartbeat – May be due to electrolyte imbalances, stress, or a lack of essential minerals.
- Racing Heart at Rest – Often linked to adrenal stress, poor B vitamin metabolism, or high inflammation.
- Unexplained Nausea – A lesser-known heart disease symptom, especially in women.
- Blurred Vision – Can signal blood pressure changes or poor circulation.
- Chest Tightness – Should never be ignored—it can be related to vascular health or stress-induced tension.
- Extreme Fatigue – If your heart isn’t pumping efficiently, energy levels drop.
- Upper Back Pain – Sometimes an overlooked warning sign in women.
- Cold Hands and Feet – A sign of poor circulation or mineral deficiencies.
- Shortness of Breath – May indicate poor oxygen delivery and heart-lung inefficiency.
- Swelling in Legs and Ankles – A potential sign of circulatory or lymphatic congestion.
If you recognize these symptoms, focusing on hydration, circulation, and heart-supportive nutrients can help bring balance back to your cardiovascular system.
Heart Sounds: Rate, Rhythm & Tone
Your heartbeat is more than just a pulse—it tells a story about your cardiovascular health.
Inside the simple “lub-dub” sound is a powerful story about your cardiovascular health. The rate, rhythm, and tone of your heart can provide important clues about your nutrition and overall wellness.
- Rate – Your heart rate is the number of beats per minute (bpm). A normal resting heart rate for women ranges from 60 to 100 bpm, but factors like stress, caffeine, or nutrient deficiencies can cause fluctuations. Studies show that women naturally have higher resting heart rates than men, which can sometimes mask underlying issues.
- Rhythm – A healthy heart beats in a steady, predictable pattern. If you’ve ever felt a skipped beat or flutter, it could indicate an imbalance in electrolytes or B vitamins, which help regulate nerve signals. The pattern of beats and rest periods should be regular with no extra sounds like clicks or murmurs (that show issues with valves and muscle contractions).
- Tone – This refers to the strength and resilience of your heart muscle. A weak or stiff heart tone may indicate nutrient deficiencies, such as low minerals. We also like Cardiotrophin PMG because it contains the keys to your genes used to support healthy heart tissue. A source of Micro RNA, these special substances are extracted from bovine glands and have been used for generations to support normal heart cell growth and differentiation.
Minerals, Hydration & Heart Function
Your heart relies on key minerals to keep its rhythm steady and its contractions strong.
- Magnesium – Helps relax blood vessels, regulate heartbeat, and prevent muscle cramping. Found in Swiss chard, leafy greens, beets, liver, beet (root), nutritional yeast, defatted wheat germ, rice bran, organic sweet potato, carrots, and adrenal glands. Check out Cataplex B-Core, one our favorite natural B complex products!
- Iodine and Potassium – Supports fluid balance and nerve signaling for a steady heart rhythm. Good sources include avocados, bananas, and potatoes, kelp and alfalfa, rice hulls and extracts, and acacia fiber. Learn more about our Organically Bound Mineral product.
- Sodium & Electrolytes – Balance fluid levels and prevent dehydration, which can cause dizziness and irregular heartbeats. Electrolyte-rich foods include coconut water and sea salt.
- Hydration – Dehydration strains the heart and reduces circulation efficiency. Drink half your body weight in ounces of water daily and include mineral-rich foods.
Top 10 Cardiovascular Blood Markers to Track
Lab work provides critical insights into your heart health. These functional blood markers help assess cardiovascular risks before symptoms appear.
- Lipid Panel – Measures LDL, HDL, total cholesterol, and triglycerides.
- High-Sensitivity C-Reactive Protein (hs-CRP) – Detects inflammation levels in arteries.
- Homocysteine – A marker for vascular damage and clot risk.
- Fasting Blood Sugar – Elevated levels can damage arteries and increase heart risk.
- Hemoglobin A1c – Measures long-term blood sugar control linked to heart disease.
- Insulin Levels – High insulin levels indicate metabolic imbalance and higher heart risk.
- Apolipoproteins & Lipoprotein(a) (ApoB & Lp(a)) – Strong predictors of atherosclerosis risk.
- Omega-3, 6 & 9 Index – Determines essential fatty acid balance for heart health.
- Vitamin D – Low levels are associated with higher blood pressure and heart disease risk.
- Fibrinogen – A clotting factor linked to stroke and heart attack risk.
| Marker | Conventional Range | Functional (Optimal) Range | Key Nutrients for Balance |
|---|---|---|---|
| LDL (Low-Density Lipoprotein) | <130 mg/dL | <100 mg/dL (or <70 mg/dL for high-risk individuals) | Omega-3s, fiber, niacin (B3), antioxidants |
| HDL (High-Density Lipoprotein) | >40 mg/dL | >60 mg/dL (higher is better) | Omega-3s, fiber, niacin (B3), antioxidants |
| Total Cholesterol | 125–200 mg/dL | 150–180 mg/dL | Omega-3s, fiber, niacin (B3), antioxidants |
| Triglycerides | <150 mg/dL | <80 mg/dL | Omega-3s, fiber, niacin (B3), antioxidants |
| hs-CRP | 0–10 mg/L | <1.0 mg/L (low risk), 1.0–3.0 mg/L (moderate risk) | Turmeric, omega-3 fatty acids, antioxidants, rutin |
| Homocysteine | 5–15 µmol/L | <8 µmol/L | B6, B12, folate (leafy greens, nutritional yeast, whole-food supplements) |
| Fasting Blood Glucose | 70–99 mg/dL | 70–85 mg/dL | Chromium, magnesium, fiber, whole-food B vitamins |
| Hemoglobin A1c (HbA1c) | <5.7% | 4.8–5.2% | Chromium, magnesium, fiber, whole-food B vitamins |
| Insulin (fasting) | 2–25 µIU/mL | 2–8 µIU/mL | Magnesium, cinnamon, alpha-lipoic acid (ALA) |
| ApoB | <130 mg/dL | <90 mg/dL | Omega-3s, CoQ10, vitamin E |
| ApoA1 | >120 mg/dL | >130 mg/dL | Omega-3s, CoQ10, vitamin E |
| Lipoprotein(a) – Lp(a) | <30 mg/dL | <10 mg/dL | Niacin, omega-3s, lysine, vitamin C |
| Omega-3 Index | >4% | >8% | Fish oil, flaxseeds, walnuts |
| Vitamin D (25-OH D3) | 30–100 ng/mL | 40–60 ng/mL | Sunlight exposure, cod liver oil, vitamin D3 supplements |
| Fibrinogen | 200–400 mg/dL | 200–300 mg/dL | Omega-3s, turmeric, vitamin C, rutin |
Regular tracking of these markers helps identify imbalances early so you can take preventative action.
Cardiovascular Nutrient Goals
Supporting heart health starts with targeted nutrition. Here’s how to optimize circulation, reduce inflammation, and strengthen blood vessels:
- Improve Inflammation Resolution – Turmeric with Fenugreek helps reduce arterial inflammation.
- Strengthen Vascular Integrity – Rutin from Buckwheat supports blood vessel elasticity.
- Increase Omega 3’s & 6’s – Improve healthy fats intake for heart-protective benefits.
- Enhance Circulation – Hawthorn & Magnesium work together to support healthy blood flow.
Hawthorn: A Woman’s Best Friend for Circulation
Hawthorn is an herb traditionally used to support circulation and enhance blood flow to the heart. Research suggests that hawthorn improves cardiovascular function by strengthening blood vessels and supporting healthy blood pressure (Walker & Marakis, 2020).
Hawthorn Complex by MediHerb contains a potent blend of Hawthorn leaf and berry extract, designed to:
- Enhance circulation, especially important for women who experience cold hands and feet
- Strengthen blood vessels and improve heart function
- Provide powerful antioxidant protection for vascular health
B Vitamins: Fuel for Your Heart’s Rhythm
B vitamins are essential for energy metabolism and nerve function, helping to regulate the electrical impulses that control your heartbeat. Many women are deficient in B vitamins due to stress, poor diet, or hormonal changes.
Cataplex B-Core by Standard Process is a whole-food B-vitamin complex that supports:
- Healthy nerve function for optimal heart rhythm
- Energy production to fight fatigue and sluggish circulation
- A balanced nervous system, reducing stress-related heart concerns
Best food sources: Nutritional yeast, defatted wheat germ, and rice bran—key ingredients found in Cataplex B-Core!
Why Rutin from Buckwheat?
Women are more likely than men to develop high blood pressure (hypertension) after menopause, increasing their risk of heart attack and stroke. One natural compound that supports vascular health and blood pressure regulation is rutin, a bioflavonoid found in buckwheat.
Studies show that rutin helps:
- Strengthen capillaries and reduce varicose veins
- Support blood vessel repair, reducing oxidative stress
- Improve circulation and maintain healthy blood pressure levels
Cataplex A-C-P by Standard Process is a fantastic source of rutin, along with Vitamin A and C, which help maintain strong blood vessels and promote tissue repair. This formula has been used since 1956 to:
- Support cardiovascular health and circulation
- Enhance immune function for overall wellness
- Maintain healthy skin, gums, and mucous membranes
Heart-Healthy Foods & Product Combos
Incorporating these nutrient-dense, heart-supportive foods into your diet can improve circulation, strengthen arteries, and lower inflammation:
A heart-healthy diet is about choosing nutrient-dense foods that actively support circulation, arterial health, and inflammation balance. Incorporating turmeric with fenugreek into meals or supplementation, like Standard Process' Turmeric Forte, helps reduce oxidative stress and promote a healthy inflammatory response—both key for cardiovascular health.
Hawthorn leaf and flower, found in MediHerb’s Hawthorn supplement, is a time-tested botanical that enhances blood flow, strengthens heart muscle function, and supports normal blood pressure.
If you’re looking to protect your blood vessels, rutin from buckwheat is a powerful flavonoid that strengthens capillaries and vascular integrity, and can be found in Standard Process’ Cataplex A-C-P.
For optimal heart rhythm and relaxation, magnesium is essential, and Swiss chard-based magnesium found in Standard Process’ Organically Bound Minerals helps regulate nerve signaling and muscle function. Leafy greens like beets provide natural dietary nitrates, improving circulation and oxygen delivery to tissues.
If you’re not consuming fish regularly, high-quality fish oils, such as Standard Process' Tuna Omega-3 Oil, supply essential omega-3 fatty acids that support healthy cholesterol balance and reduce inflammation. By combining whole-food nutrition with targeted supplementation, you can nourish your heart naturally, keeping it strong and resilient for the long run.
How Well Do You Know Your Heart? A Women's Heart Health Quiz
Take this quick quiz to test your knowledge about heart health and spot potential signs of cardiovascular imbalances. Keep track of your answers and see how your heart is doing at the end!
Blood Pressure Check
1. Do you often experience headaches, dizziness, or blurred vision?
A) Yes, frequently
B) Occasionally
C) Rarely or never
2. Do you ever feel lightheaded when standing up quickly?
A) Yes, almost always
B) Sometimes
C) No, never
3. Do you check your blood pressure regularly?
A) No, I rarely check it
B) Sometimes, but not consistently
C) Yes, I check it often and know my numbers
Circulation Check
4. Do you often have cold hands and feet, even in warm weather?
A) Yes, all the time
B) Sometimes
C) No, my hands and feet are usually warm
5. Do you notice swelling in your ankles or legs by the end of the day?
A) Yes, frequently
B) Occasionally
C) Rarely or never
6. Have you noticed visible veins, spider veins, or varicose veins developing?
A) Yes, they are noticeable
B) I have a few small ones
C) No, I don’t see any
Heart Rate Check
7. Do you ever feel like your heart is racing, even when you're at rest?
A) Yes, it happens often
B) Occasionally, especially when stressed
C) No, I never notice this
8. Is your resting heart rate higher than 100 beats per minute (bpm)?
A) Yes, I’ve noticed it’s high
B) I don’t know my resting heart rate
C) No, it’s within the normal range
Rhythm & Tone Check
9. Do you ever feel palpitations or an irregular heartbeat?
A) Yes, regularly
B) Occasionally, but nothing serious
C) No, never
10. Have you been told you have a heart murmur or an irregular rhythm?
A) Yes, I have
B) I’m not sure
C) No, never
Cardiovascular Symptoms
11. Do you often feel extreme fatigue or shortness of breath, even when doing simple activities?
A) Yes, frequently
B) Sometimes
C) No, I have plenty of energy
12. Have you ever experienced unexplained nausea, indigestion, or upper back pain?
A) Yes, often
B) Occasionally
C) No, never
13. Do you experience anxiety, brain fog, or frequent mood swings?
A) Yes, almost daily
B) Sometimes
C) No, my mood feels stable
Quiz Results: How Is Your Heart Doing?
Mostly C’s: Your heart is in good shape! Keep up with a balanced diet, regular exercise, and stress management. Make sure to check your blood pressure and circulation regularly.
Mostly B’s: Some early signs of imbalance. You might want to focus on supporting circulation, managing stress, and checking your heart rhythm. Nutritional support like Hawthorn Complex and Cataplex B-Core can help improve circulation and energy.
Mostly A’s: Do not delay, now is the time to give your heart some extra love! You may be experiencing signs of poor circulation, blood pressure imbalances, or irregular heart rhythm. Consider talking to a healthcare provider and supporting your heart with B vitamins, rutin (found in Cataplex A-C-P), and minerals.
Want to take control of your heart health? Try Cardio-Plus, Hawthorn Complex, or Cataplex B-Core to nourish your heart naturally!
Your Heart Health Plan
A strong heart thrives on daily habits that support circulation, reduce stress, and provide essential nutrients. Managing chronic stress is crucial, as it directly impacts heart rate and blood pressure regulation. Incorporating cardiovascular exercise, such as walking, cycling, or strength training, strengthens the heart and keeps blood vessels flexible and efficient.
Eating a diet rich in omega-3 fats from fish, avocados, and nuts helps balance cholesterol and reduce inflammation. Supporting good circulation with magnesium, rutin from buckwheat, and hawthorn can also help maintain healthy blood flow and vascular integrity.
To ensure long-term heart health, consistent nutrition and lifestyle habits make a big difference. Anti-inflammatory foods like turmeric, beets, and leafy greens support a strong cardiovascular system. Incorporating heart-healthy salads filled with greens, healthy fats, and antioxidant-rich foods provides daily nourishment.
Prioritizing stress management, regular movement, and balanced meals helps maintain a healthy heart rhythm, steady blood pressure, and good circulation. Small, repeatable actions—like deep breathing, daily walks, and mindful eating—can make a lasting impact on heart health.
Conclusion: Take Charge of Your Heart Health
Your heart works tirelessly every second of the day—now is the time to support it with the right nutrition, lifestyle habits, and awareness. Small, consistent actions like eating heart-healthy foods, staying active, managing stress, and tracking key blood markers can make a powerful impact on your long-term cardiovascular wellness. Whether you’re looking to improve circulation, balance cholesterol, or reduce inflammation, your daily choices matter.
Take the Next Step for Your Heart
- Listen to Your Body – Recognize symptoms and warning signs early.
- Nourish Your Heart – Eat whole, nutrient-dense foods rich in omega-3s, antioxidants, and minerals.
- Move with Purpose – Prioritize cardiovascular exercise to strengthen your heart.
- Stay Hydrated & Balanced – Support heart rhythm with proper hydration and minerals.
- Track Your Health – Monitor key blood markers to stay ahead of cardiovascular risks.
- Take the Quiz! – Find out where you can improve your heart health and discover the best nutrition and supplement support for your needs.
Beet My Heart Salad Recipe
A delicious and heart-healthy salad packed with beets, beet leaves, Swiss chard, and other nutrient-dense ingredients to support cardiovascular health. Serves 2–3 people as a main dish or 4–5 people as a side salad.
Preparation Time
- Roasting Beets: 40–50 minutes (can be done in advance)
- Chopping Vegetables & Greens: 10 minutes
- Assembling Salad: 3 minutes
Ingredients:
Base:
- 2 medium beets, roasted, peeled, and sliced
- 1 cup Swiss chard, chopped
- 1/2 cup arugula or baby spinach (for extra nitric oxide support)
- 1/2 cup cherry tomatoes, halved
- 1/2 cup red bell pepper, diced (rich in vitamin C for heart health)
- 1/4 red onion, thinly sliced
- 1/4 avocado, sliced (rich in heart-healthy monounsaturated fats)
Toppings:
- 2 tbsp pumpkin seeds (high in magnesium for blood pressure regulation)
- 1 tbsp hemp seeds (rich in omega-3s and arginine for vascular support)
- 1 tbsp flaxseeds (high in fiber and alpha-linolenic acid)
- 1 tbsp walnuts, chopped (for added omega-3s and brain health)
Dressing (High in Omega-9 Fatty Acids):
- 3 tbsp extra virgin olive oil (rich in heart-healthy oleic acid)
- 1 tbsp balsamic vinegar or lemon juice (for tangy flavor and nitric oxide boost)
- 1 tsp Dijon mustard (adds depth and emulsifies the dressing)
- 1 tsp honey (for natural sweetness)
- 1/2 tsp garlic, minced (supports blood circulation)
- 1/2 tsp turmeric powder (anti-inflammatory and heart-supportive)
- Pinch of black pepper (to enhance turmeric absorption)
- Salt to taste
Instructions:
- Prepare the Beets – Roast beets at 400°F (200°C) for 40–50 minutes, peel, and slice.
- Make the Salad Base – Toss together the beet greens, Swiss chard, arugula, tomatoes, bell peppers, and onions in a large bowl.
- Make the Dressing – Whisk together olive oil, balsamic vinegar, Dijon mustard, honey, garlic, turmeric, black pepper, and salt.
- Assemble the Salad – Add sliced beets on top, sprinkle with avocado, seeds, and walnuts.
Why It’s Heart-Healthy:
- Beets & Beet Greens – High in nitrates, which support blood flow and lower blood pressure.
- Swiss Chard – Rich in magnesium and potassium, essential for cardiovascular health.
- Olive Oil – Packed with Omega-9 fatty acids, which reduce inflammation and support artery health.
- Seeds & Nuts – Provide plant-based omega-3s, fiber, and key minerals for heart function.
- Turmeric & Garlic – Powerful anti-inflammatory and circulation-boosting ingredients.
Enjoy this nutrient-packed salad to nourish your heart and body!
References
- American Heart Association. (2022). Heart disease and stroke statistics. Retrieved from www.heart.org
- Walker, A. F., & Marakis, G. (2020). Hawthorn extract in cardiovascular health: A review of clinical studies. National Library of Medicine. Retrieved from PubMed
- Khan, M. S., Afzal, M. N., Khan, M. S., Khan, M. S., & Khan, M. S. (2024). Comparative efficacy of magnesium and potassium towards cholesterol levels and quality of life among patients with type 2 diabetes mellitus: A randomized controlled trial. Endocrinology, Diabetes & Metabolism, 7(1), e511. https://doi.org/10.1002/edm2.511
- Huskisson, E., Maggini, S., & Ruf, M. (2007). The role of vitamins and minerals in energy metabolism and well-being. The Journal of International Medical Research, 35(3), 277–289. https://doi.org/10.1177/147323000703500301
- von Schacky, C. (2006). Cardiovascular benefits of omega-3 fatty acids. Cardiovascular Research, 73(2), 310–315. https://doi.org/10.1016/j.cardiores.2006.01.019
- Thota, R. N., Acharya, S. H., & Garg, M. L. (2019). Curcumin and/or omega-3 polyunsaturated fatty acids supplementation reduces insulin resistance and blood lipids in individuals with high risk of type 2 diabetes: A randomized controlled trial. Lipids in Health and Disease, 18(1), 31. https://doi.org/10.1186/s12944-019-0967-x
- Zhang, Z., Ho, W. K. K., Huang, Y., & James, A. E. (2022). Effect of flavonoids in hawthorn and vitamin C prevents oxidative stress-induced endothelial dysfunction. Oxidative Medicine and Cellular Longevity, 2022, 8840451. https://doi.org/10.1155/2022/8840451
Statement on Research and Efficacy
This article is dedicated to providing recommendations grounded in credible research and clinical evidence. The protocols and products discussed, including those from Standard Process and MediHerb, integrate traditional herbal wisdom with contemporary scientific findings. Peer-reviewed studies have consistently highlighted the effectiveness of natural interventions in promoting cardiovascular health, such as enhancing circulation, reducing inflammation, and supporting heart function.
Ingredients like turmeric, hawthorn, rutin, magnesium, and omega-3 fatty acids have been shown to play vital roles in supporting cardiovascular health. For instance, hawthorn has been traditionally used to support a healthy cardiovascular system, and omega-3 fatty acids have been associated with reduced cardiovascular risk.
While individual results may vary, these natural approaches are designed to enhance heart health, especially when combined with lifestyle adjustments such as a nutrient-rich diet, proper hydration, and effective stress management. To ensure optimal outcomes, we encourage consulting with a healthcare professional to develop a heart health plan tailored to your specific needs.
Disclaimer
The information provided in this article has not been evaluated by the Food and Drug Administration (FDA). The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. While the research cited offers valuable insights, it is not exhaustive, and the conclusions drawn should not be considered definitive. Always consult with a healthcare professional before beginning any new skincare or supplement regimen. If you have specific concerns about your skin health, seek guidance from your physician or a qualified health provider to determine the best approach for your unique needs.