MATTERS OF THE HEART
Some of you may recognize this message from about a year ago. I wanted to reshare it for those of you who are newer to my wellness space, and also as a gentle reminder for all of us. There is so much in here that feels especially helpful and relevant right now — for our physical health, our emotional well-being, and the way we care for ourselves in everyday life.
Oh, the heart — our achy, breaky hearts…
Did you know the heart is one of the most forgiving organs in the body? And did you know that, much like baby elephants who can die of a broken heart after losing their mothers, humans too can experience broken heart syndromewhen faced with profound grief? This condition most often affects women.
Heart disease is also the leading cause of death in women. While it’s often diagnosed in midlife, heart disease doesn’t begin there. Research shows it can start in childhood — and some emerging studies suggest even in the womb. The reason it’s associated with aging is because that’s when it’s most commonly discovered.
Heart disease often goes unnoticed and is sometimes referred to as the silent killer. But stay with me — this is not all doom and gloom.
When I say the heart is forgiving, I mean there is so much you can do to support it, heal it, and in some cases even reverse certain types of damage.
I often encourage my clients to become familiar with their family history of heart disease and to stay on top of routine markers such as blood pressure and cholesterol. Keeping LDL (“bad” cholesterol) and triglycerides in a healthy range, while supporting higher HDL (“good” cholesterol), is key.
A Mediterranean-style diet — rich in plants, seeds, healthy fats, and moderate amounts of lean protein (especially fatty fish), along with whole grains and mindful sodium intake — is incredibly supportive of heart health.
Daily movement matters too. Aim for at least 30 minutes a day, ideally including cardiovascular exercise along with some strength training.
If you experience frequent heart palpitations, they can be related to fluctuating hormones (very common for women), anxiety, stress, or excess caffeine — but sometimes they signal something more. Scheduling an in-office EKG with your doctor is an important and proactive step.
There are supplements that can be very supportive for the heart, including:
CoQ10
Omega-3 fatty acids
Vitamin D
Vitamin E
A high-quality multivitaminRed yeast rice may be helpful for those with elevated LDL cholesterol.
For high blood pressure, foods like arugula and beets can be powerful. They help increase nitric oxide, which supports healthy blood vessel function. As little as ½ cup of arugula daily and a couple of beets can make a meaningful difference.
And for grief, heartache, and emotional pain — honoring your feelings matters. Rest. Place both hands over your heart and gently say, “I love you.” Engage in healing practices that bring you peace, release, or calm. The heart heals when it feels seen and supported.
Listen to your heart — truly.
In our fast-paced world, it’s easy to miss subtle signals from our bodies. I encourage you, especially at this time of year, to schedule routine labs and any doctor appointments or tests you may be putting off. Tend to your dental health as well — even regular cleanings play a role in overall cardiovascular wellness.
Your health is your greatest asset. Now more than ever, grounding yourself in supportive routines, self-care, and preventative care is an act of strength.
Please remember: while supplements don’t require prescriptions, they are a science. Timing, dosing, food interactions, and medication compatibility all matter.
If you’d like support adding supplements safely, I offer 30-minute supplement check-in appointments.
If you have heart disease, concerns about heart health, or would like guidance with nutrition and lifestyle support, I’d be honored to work with you. No matter what, dear clients, please take such good care of your precious hearts.
A SIMPLE CHOCOLATE TREAT FOR THE HEART
Gluten-Free • Easy & DeliciousNo-Bake Dark Chocolate Almond Cups
Ingredients
½ cup dark chocolate chips (70% cacao or higher)
1 tablespoon coconut oil
2 tablespoons almond butter (or sunflower seed butter)
Optional: pinch of sea salt or shredded coconutInstructions
Melt chocolate chips and coconut oil together.
Spoon a small amount into silicone mini muffin cups.
Add a dollop of almond butter.
Top with more chocolate.
Sprinkle lightly with sea salt if desired.
Refrigerate 20–30 minutes until set.
With warmth and presence,
Layla
Nutritionist | Mindfulness Practitioner
415-250-5517