Show Your Heart Some Love: Supporting Heart Health with this Key Nutrient
February is all about love—Valentine’s cards, thoughtful gestures, and kindness. But while we’re busy showing love to others, it’s also the perfect time to turn some of that attention inward and care for one of the hardest-working organs in your body: your heart.
Heart Health Month is a reminder that small, intentional choices—especially around food—can have a powerful impact over time. One nutrient in particular deserves the spotlight when it comes to supporting heart health and calming inflammation: omega-3 fatty acids.
Why Heart Health and Inflammation Are Closely Linked
The lining of blood vessels, called the endothelial lining, is susceptible to damage, often caused by inflammation. This plays a key role in the development of cardiovascular disease. Over time, ongoing inflammation can contribute to arterial stiffness, plaque buildup, and impaired blood vessel function—all of which place added stress on the heart.
An anti-inflammatory diet focuses on nourishing the body with foods that help calm this inflammatory response while supporting overall metabolic and cardiovascular health. Omega-3s are a cornerstone of this approach.
Omega-3s: A Heart-Healthy Love Language
Omega-3 fatty acids are essential fats, meaning the body can’t make them on its own. So how do we get them? From food. These fats are best known for their ability to support heart health in several important ways:
Helping reduce inflammation throughout the body
Supporting healthy triglyceride (fat) levels
Promoting flexible, healthy blood vessels
Supporting normal heart rhythm
Playing a role in overall cardiovascular resilience
In short, omega-3s help create an internal environment that allows your heart to function more efficiently and with less stress.
Best Food Sources of Omega-3s
Incorporating omega-3s doesn’t have to be complicated. Many whole foods that are naturally rich in these fats fit easily into an anti-inflammatory eating pattern.
Omega-3–rich foods to include regularly:
Fatty fish like salmon, sardines, mackerel, and anchovies
Ground flaxseeds or chia seeds
Walnuts
Hemp seeds
Seaweed and algae-based foods
Aim to include fatty fish a few times per week, or add plant-based omega-3 sources to smoothies, salads, and snacks for consistent support.
Omega-3s: A Piece of the Puzzle
While omega-3s are powerful on their own, they work best as part of a broader anti-inflammatory lifestyle. Think of them as one piece of a heart-supportive puzzle.
An anti-inflammatory diet for heart health also emphasizes:
Richly colored fruits and vegetables (berries, leafy greens, etc.)
Whole, minimally processed foods
Adequate fiber from vegetables, beans, and whole grains
Healthy fats from olive oil, nuts, and seeds
Limiting ultra-processed foods and added sugars
When these pieces come together, they help reduce inflammatory burden and support long-term cardiovascular health.
A Gentle February Reminder
Supporting your heart doesn’t require perfection or drastic changes. Small, consistent shifts—like adding omega-3–rich foods a few times per week—can be a meaningful way to show your heart some love this season.
Whether you’re planning a Valentine’s dinner, refreshing your grocery list, or setting health intentions for the year ahead, consider how simple, nourishing choices can support your heart not just this month, but for years to come.
Your heart works hard for you every day. February is a gentle reminder to return the favor. ❤️