HEART HEALTH FOR BEGINNERS

A simple guide to understanding your heart, your numbers, and what actually helps after 40.

Your heart works hard for you every single day.

But after 40, things shift — hormones change, stress hits differently, and your heart needs a little more support than it used to.

This guide breaks everything down in plain language so you can understand your numbers, protect your heart, and feel confident about the steps you’re taking.

No fear. No confusion. Just clarity.

1. What Cholesterol Numbers Actually Mean

Most people get their results and have no idea what they’re looking at.

Here’s the simple version:

Total Cholesterol

Your overall number. Not the full story.

LDL (“Bad” Cholesterol)

You want this lower.

High LDL can build up in arteries.

HDL (“Good” Cholesterol)

You want this higher.

HDL helps clear out the bad stuff.

Triglycerides

These are fats in your blood.

High levels = higher heart risk.

The simple rule:

LDL down.

HDL up.

Triglycerides steady.

That’s it.

2. Why Heart Health Changes After 40

Your heart isn’t “failing.”

It’s adapting.

Here’s what shifts:

• Hormones drop

• Stress hits harder

• Sleep quality changes

• Inflammation increases

• Blood vessels stiffen

• Metabolism slows

These changes are normal — but they make heart support more important.

3. Why Omega‑3 Matters (Plain Language)

Omega‑3 is one of the most heart‑friendly supplements for adults 40–85.

It helps:

• Lower triglycerides

• Support healthy blood pressure

• Reduce inflammation

• Support brain and mood

• Keep arteries flexible

If you only take one heart‑support supplement, Omega‑3 is usually the one.

4. Simple Ways to Build a Heart‑Healthy Plate

You don’t need a diet.

You don’t need rules.

You just need balance.

Add more:

• Salmon, tuna, sardines

• Olive oil

• Nuts and seeds

• Leafy greens

• Berries

• Whole grains

Reduce a bit:

• Fried foods

• Heavy salt

• Processed snacks

• Sugary drinks

• Red meat (just less often)

Small changes make a big difference.

5. Warning Signs You Should Never Ignore

Call your doctor if you experience:

• Chest pressure

• Shortness of breath

• Pain in jaw, arm, or back

• Sudden dizziness

• Unusual fatigue

• Heart racing or skipping

If something feels “off,” trust your gut.

6. A Simple 7‑Day “Heart Reset”

Try this for one week:

Day 1: Add Omega‑3

Day 2: Drink water before coffee

Day 3: Add a 10‑minute walk

Day 4: Add leafy greens to one meal

Day 5: Reduce salt for the day

Day 6: Go to bed 30 minutes earlier

Day 7: Track how you feel

This is not a diet — it’s a reset.

Simple Action Plan

• Learn your cholesterol numbers

• Add Omega‑3 consistently

• Eat a balanced plate

• Move your body daily

• Watch for warning signs

• Talk to your doctor if something feels off

Your heart works hard for you.

This guide helps you work with it — not against it