Monica’s Top 10 Tips for a Healthy Heart

From a business perspective in this health and wellness industry, February is by far the easiest month to create a marketing plan because there are so many things that you can do to have a healthy heart. 

There is an overwhelming amount of information everywhere you turn about heart health and much of it is conflicting.  I honestly feel quite bad for the average consumer because it is so difficult for you to find the correct and truthful information to help you achieve better health amongst all the hype, misinformation and branding.

So I thought this would be a great way to wish you a Happy Valentine’s Day with a slice of knowledge to empower you and your desire for a healthy heart.


  • Consume high quality fish oil daily.  We’ve heard quite a bit over the last decade about how much we need our fish oil or omegas.  The body can’t produce its own essential fatty acids, which is what omegas are, and they are vital to good health and function.  We must get them from our food sources and/or a quality supplement.  Most of us don’t or won’t consume enough high quality fish on a regular basis to get enough of what our body needs.  I recommend a fermented cod liver oil (don’t worry they make it in flavors and capsules so it doesn’t taste as bad as you think) specifically the brand Green Pastures which you can find at or Amazon.


  • Consume high mineral sea salt and avoid regular table salt.  Table salt is sodium chloride and high doses have been known to cause heart disease, diabetes and gastric cancer among other things.  High mineral sea salt contains a ton of different minerals that are necessary for proper health and function of which most people are deficient in which creates many of their health problems.  Mineral balance is vital to good health.  I recommend both and


  • Avoid refined oils.  These include canola, margarine or spreads, corn, sunflower, safflower, cottonseed or peanut.  These highly processed oils are problematic to our bodies.  They have high levels of omega 6 fatty acids which dramatically throws off the proper omega 3 vs. omega 6 ratio that we should have for optimum health.  This increase in the ratio directly increases inflammation levels in the body which leads to more health conditions (heart disease, cholesterol problems, etc.).  When cooking, opt for saturated, stable fats such as coconut oil, palm oil, pastured butter, lard and ghee/clarified butter.  All of these should come from organic and properly raised sources (for example, lard should come from pastured pigs and butter should come from grass-fed (and finished) pastured cows).  Use unsaturated fats like olive, almond, avocado, macadamia nut oils, etc. for salad dressings and dips.  I recommend Kerrygold pastured butter found at most local supermarkets (even Costco) and certified organic coconut oil from, Whole Foods or Trader Joe’s.


  • Sleep.  Think quality AND quantity.  Each hour you get to bed before midnight represents two hours of high quality sleep.  TWO HOURS!  If you are a night owl it’s important to get to bed before you get your second wind which allows you to stay up late and not feel tired.  Every person was designed to sleep when it’s dark and be up and going when it’s light.  Consider your sleep hygiene and disconnect from the computer, tv, bright lights, mental stimulation at least an hour before you want to be asleep.  If weight loss is one of your goals, sleep should be your biggest priority.


  • Keep a positive attitude and protect it.  A positive attitude is very valuable and attractive to others but often tough to protect from negative people.  Do you ever notice when you encounter someone who is down or sad, you sometimes feel bad too?  How about if you encounter someone that is happy, laughing and energetic, that makes you smile and feel good right?  As humans we are full of energy.  In order to keep from attracting too much of the wrong type of energy (negative) you need to be aware of the people who you surround yourself with and how you are responding to their energy.  Are you absorbing their negativity and feeling drained by them or are you uplifted?  At the same time, be aware if you are the negative one and pulling down those around you especially spouses/partners as this can be very challenging on both sides.


  • Exercise.  Need I really say more?  Regular, consistent, varied exercise is critical to heart health.  This includes strength training and cardiovascular training.  Strong muscles assist a healthy heart!  Interested in getting some personal training?  Contact us to get started!


  • Give!  The more you give the better you feel and that can release endorphins that make you feel awesome and is for certain to make your heart happy!  You don’t have to give money but I find that time is what people want more than anything because you cannot ever get it back once you have spent it.


  • Forgive people who have wronged you.  Forgiveness is not about the person that wronged you, it’s about you letting go of the pain that their actions produced.  This is for your sake but more for your heart’s sake as after all LOVE is the most powerful force on earth.  Forgiveness does not mean forgetting what happened but rather ending the pain and moving towards the healing of your heart.  Remember, you aren’t perfect either 🙂


  • Pay attention to the tension in your life.  Stress is all around us so and the more you are aware of what is causing you stress the better you can manage your response to that stress.


  • Stop pursuing perfection and strive for progress.  This is specific to your health goals.  Perfect health doesn’t exist despite what most of us think but there is always continual progress.  I always tell my clients that there is no ceiling and no end to your training, you can always get better or be better than where you are today.  Most importantly, you get out of it only what you put into it!


 Happy Valentine’s Day!


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