February is Heart Health Month, a time to reflect on one of the most important organs in our bodies—and often the one we take for granted until something goes wrong. The truth is, heart health isn’t just about avoiding disease; it’s about thriving. Feeling energized, resilient, and vibrant starts with taking care of the very thing that keeps us alive—our heart.
But where do you even start? It’s easy to get overwhelmed by all the advice out there: cut this, avoid that, do more of this. The good news? You don’t always need a complete life overhaul. Small, sustainable changes can have a huge impact. This article is about those changes—practical tips to support heart health through mindful eating, lifestyle shifts, and even something as comforting as a warm bowl of soup.
Intermittent Fasting: Giving Your Heart a Break
You’ve probably heard of intermittent fasting. Maybe you’ve dismissed it as another wellness trend, but there are some great benefits to be had by putting this fasting technique into practice.
Intermittent fasting isn’t about starving yourself. It’s about creating a rhythm for your body—periods when you eat and periods when you don’t. This natural ebb and flow gives your body time to rest, repair, and reset. Research shows that fasting may lower blood pressure, improve cholesterol levels, reduce inflammation, and even help regulate blood sugar—all key factors in heart health. This may not work for everyone so we always recommend reaching out to your healthcare practitioner before beginning a new program.
But perhaps the most interesting part? Fasting shifts your body from constantly processing food to focusing on cellular repair. It’s like giving your heart a little vacation, reducing the workload and helping it function more efficiently. The research on intermittent fasting has the biggest impact on weight loss. And carrying excess weight can directly increase your risk for problems with your heart health.
Starting is easier than you think. You don’t need to dive into extreme fasting windows. A simple 12-hour fast overnight (like stopping eating at 8 PM and having breakfast at 8 AM) can be beneficial. As your body adjusts, you might naturally extend that window. The key is to listen to your body.
Of course, what you eat when you’re not fasting matters. That’s where heart-healthy foods come in.
The Truth About Fats: Friend or Foe?
Let’s clear this up: not all fats are bad. In fact, your heart and brain needs healthy fats to function properly. The confusion comes from the fact that some fats are heart heroes while others are… not.
Unhealthy fats—trans fats and excessive saturated fats—are the culprits linked to heart disease. You’ll find them lurking in processed snacks, fried foods, baked goods with hydrogenated oils, and even some seemingly innocent coffee creamers. These fats can raise your LDL (the “bad” cholesterol) and increase your risk of heart problems.
But then there are healthy fats, like the ones found in avocados, nuts, seeds, and olive oil. These fats do the opposite: they support heart health by increasing HDL (the “good” cholesterol), reducing inflammation, and helping your body absorb fat-soluble vitamins. Just because they are good for you doesn't mean you should overdo it. The Mediterranean diet is a fabulous one to follow, but you need to learn how to do it correctly.
If you’re eating a plant-based diet—or even plant-forward like we recommend at Organic Pharmer—you’re already ahead of the game. Plant-based foods are naturally low in unhealthy fats and rich in heart-protective nutrients. For more on how plant-based eating can transform your heart health, check out this insightful guide for a heart healthy plant based diet.
The Sneaky Duo: Sugar and Salt
When we talk about heart health, fat usually steals the spotlight. But sugar and salt deserve attention too.
Excess sugar isn’t just a problem for your waistline; it’s a major player in heart disease. High sugar intake leads to inflammation, weight gain, increased triglycerides, and insulin resistance—all of which stress the heart. It’s not just about cutting out candy bars; sugar hides in everything from salad dressings to breads. If you need help getting started with a sugar detox you should check out Organic Pharmer's 10 Day Sugar Detox Guide.
Then there’s salt. Yes, your body needs sodium to function, but the average diet contains way more than necessary. Too much salt can lead to high blood pressure, a major risk factor for heart disease. The tricky part? A lot of sodium comes from packaged and processed foods, even ones that don’t taste “salty.”
That’s why we love Dr. Blum’s Healing Soups. Not only are they packed with nutrient-dense, organic ingredients, but they contain more than half the sodium of most commercial soup brands. You get all the flavor, warmth, and nourishment without the heart-straining salt. If you’re curious, this article breaks down why these soups are such a game-changer.
Is Tomato Soup Good for Heart Health? (Spoiler: Yes, If You Do It Right)
Let’s talk about an old favorite: tomato soup. Is it good for your heart? The answer is yes—when it’s made with the right ingredients.
Tomatoes are rich in lycopene, an antioxidant that’s been shown to reduce LDL cholesterol and lower blood pressure. They’re also packed with vitamins A and C, which support overall cardiovascular health. But here’s the catch: many store-bought tomato soups are loaded with cream, sugar, and sodium, which pretty much cancels out the health benefits.
Enter Dr. Blum’s Tunisian Tomato Soup. It’s everything you love about tomato soup, minus the heart-harming extras. It’s plant-based, low in sodium, and bursting with flavors from heart-friendly spices like turmeric and cumin. Plus, it’s so satisfying you won’t even miss the grilled cheese (though if you’re craving something crunchy, a slice of Pharmer bread with avocado is a great swap).
Plant-Based Tips for a Happy, Healthy Heart
You don’t have to go fully vegan to protect your heart, but incorporating more plant-based foods can make a big difference. Here are some simple tips:
- Focus on Fiber: Beans, lentils, whole grains, fruits, and veggies help lower cholesterol and keep your blood pressure in check.
- Swap Out the Sneaky Stuff: Use olive oil instead of butter. Choose nuts and seeds over chips. Sweeten with fruit instead of refined sugar.
- Embrace Herbs and Spices: They add flavor without the need for excess salt. Think garlic, turmeric, rosemary, and cumin—all with their own heart-healthy benefits.
- Soup It Up: A hearty bowl of plant-based soup isn’t just comforting; it’s an easy way to pack in nutrients. And when it’s crafted with heart health in mind—like Dr. Blum’s soups—you’re not just feeding your body; you’re nourishing your heart. But be mindful where you order from, most soups have more than 2x the amount of sodium Organic Pharmer's have and some even have sugar!
The Bottom Line: Small Changes, Big Impact
Heart health isn’t about perfection. It’s about progress. Whether you start intermittent fasting, swap out unhealthy fats, cut back on sugar, or simply enjoy a bowl of nutrient-dense soup, every little choice adds up.
This February, let Heart Health Month be more than just a reminder. Let it be a reset. Your heart works hard for you every day—maybe it’s time to return the favor.
Want to make heart-healthy eating easier?
Explore our selection of healing, organic soups and start nourishing your heart with every spoonful.