Each February, Heart Health Month shines a light on the importance of preventing cardiovascular disease through practical action, supported by organisations such as the British Heart Foundation and HEART UK. While initiatives promoting movement, education and fundraising are vital, there is also a need to empower people with knowledge they can apply every day.
When we talk about heart health, risk factors such as raised cholesterol, dysregulated blood pressure, and poor lifestyle factors such as smoking, alcohol and too much stress usually take centre stage. Yet there’s another factor quietly driving damage behind the scenes, and that’s chronic inflammation.
A healthy heart depends on flexible blood vessels, an efficiently pumping heart, and well-balanced blood pressure and blood lipids - all working in harmony for optimal function. However, when inflammation becomes long-term, it can interfere with all of these processes, increasing the risk of imbalance and dis-ease.
This is why inflammation is increasingly seen as a crucial - yet often overlooked - piece of the heart health puzzle.
As a Clinical Nutritionist supporting clients through food and lifestyle changes, I see inflammation as one of the most under-discussed factors in heart disease risk - and one that can be meaningfully influenced through simple, realistic choices that fit into everyday life.
What causes inflammation in the body and why does it matter?
Inflammation is the body’s natural defence system. When it’s working as it should, it’s a short-term, protective response that helps heal injuries, fight infections, and helps keep us healthy. Think of it as your body’s emergency response team: immune cells rush to the site of injury or infection, inflammatory chemicals are released, and healing begins. Once the threat is gone, the response winds down, and the body returns to balance.
The problem arises when inflammation becomes chronic - slow, low-grade, and often unnoticed. This ongoing activation of the immune system releases inflammatory chemicals continuously, creating oxidative stress and slowly damaging tissues. Over time, chronic inflammation doesn’t just affect joints, gut health, or skin - it also impacts blood vessels, the heart, and other organs, quietly raising the risk of cardiovascular disease.
To understand long-term health risks, it’s important to explore what causes chronic inflammation in the body:
- Unhealthy diet - diets high in ultra-processed foods, sugar, and trans fats.
- Smoking and excessive alcohol consumption - continuous irritation of tissues triggers immune responses.
- Sedentary lifestyle and poor sleep - reduce the body’s ability to regulate inflammation
- Chronic stress - prolonged stress hormones promote ongoing inflammatory activity.
- Underlying health conditions - obesity, type 2 diabetes, autoimmune disorders.
- Persistent exposure to irritants or toxins - environmental pollutants or chemical irritants that continuously stimulate the immune system (1).
How does chronic inflammation affect heart health?
Chronic inflammation and heart disease are closely linked in ways that go far beyond occasional soreness or swelling. Over time, persistent inflammation damages the inner lining of blood vessels (called the endothelium), making them less flexible and more vulnerable to injury. This damage sets the stage for atherosclerosis - the build‑up of fatty plaque inside artery walls. The immune system treats these plaques as harmful, sending cells and chemical signals into the artery wall that can make plaques larger and more unstable. If a plaque ruptures, it can trigger the formation of a blood clot, sharply increasing the risk of a heart attack or stroke.
Chronic inflammation, therefore, contributes not just to plaque growth but to the events that can make cardiovascular disease life‑threatening.
It’s important to mention that inflammation isn’t the only cause of heart disease. Traditional risk factors like high blood pressure, imbalanced blood lipids (cholesterol), smoking and elevated blood sugar all play roles too. However, research increasingly recognises inflammation as an important contributor.
Clinical evidence shows that elevated levels of inflammatory markers such as high‑sensitivity C‑reactive protein (hsCRP) are associated with higher rates of heart attacks and strokes, even in people with normal cholesterol levels, and that targeting inflammation can help improve outcomes. This growing understanding doesn’t imply any single therapy treats or prevents disease on its own, but it highlights why reducing chronic inflammation through overall heart‑healthy habits is a key part of cardiovascular prevention and management (2).
Daily habits that drive inflammation (and strain your heart)
Many everyday habits can quietly contribute to chronic inflammation, which over time places stress on heart health.
1. Diet and blood sugar swings
Diets high in ultra-processed foods, refined carbohydrates, added sugars, and trans fats can trigger inflammatory responses. Overeating and weight gain, especially around the abdomen, further increase inflammatory chemicals in fat tissue, raising cardiovascular risk.
2. Stress, sleep, and sedentary living
Chronic stress keeps stress hormones elevated, promoting inflammation. Poor sleep quality and short sleep duration also contribute to higher levels of inflammatory markers. In addition, long periods of sitting and low daily activity reduce the body’s ability to regulate inflammation, compounding cardiovascular strain.
3. Smoking, alcohol, and underlying conditions
Tobacco use and vaping introduce toxins that damage blood vessels and promote inflammation. Excess alcohol has similar inflammatory effects. Underlying conditions such as obesity, insulin resistance, and autoimmune disorders further drive chronic inflammation, creating additional stress on the heart.
By understanding how these daily habits affect inflammation, it becomes clear that supporting heart health involves more than just managing cholesterol or blood pressure - it also means reducing lifestyle factors that fuel chronic inflammatory responses (3).
Healthy food for heart health and lower inflammation
When it comes to healthy food for heart health and reducing inflammation, it’s the overall dietary pattern that matters most, rather than isolated “superfoods.”
Research shows that eating patterns like the Mediterranean‑style and DASH (Dietary Approaches to Stop Hypertension) diets - both rich in plant‑based foods and healthy fats - are consistently linked with lower risk of cardiovascular disease and reduced inflammatory markers. These diets focus on whole, minimally processed foods that provide nutrients, antioxidants, fibre and healthy fats, all of which support blood vessels, maintain balanced blood pressure and help calm the body’s inflammatory response.
Anti‑inflammatory heart‑healthy staples
- Colourful vegetables and fruits - packed with polyphenols and antioxidants that help protect cells and vessels.
- Whole grains instead of refined grains - provide fibre that supports healthy cholesterol and blood sugar control.
- Healthy fats - extra virgin olive oil, nuts, seeds and avocado offer monounsaturated fats and compounds linked with lower inflammation.
- Wild, oily fish - salmon, mackerel and sardines are rich in omega‑3 fatty acids that help reduce inflammatory processes and support heart function. Wild fish have less chance of being contaminated with pollutants, and are often lower in heavy metals, such as mercury.
Foods to enjoy less often
- Processed meats - high in saturated fats and salts that are associated with inflammation and heart disease risk.
- Deep‑fried foods and trans fats - linked with increased inflammation and unhealthy lipid profiles.
- Sugary drinks and sweets - added sugars can promote inflammation and weight gain.
- High‑salt ultra‑processed snacks - often high in unhealthy fats and additives that contribute to chronic inflammation (4,5).
A day on a heaty-friendly plate
To illustrate a heart‑healthy, anti‑inflammatory pattern in action, here’s a typical day on a plate:
- Breakfast: Overnight chia and oats topped with berries, chopped walnuts and a dollop of organic yoghurt.
- Lunch: Mixed salad with leafy greens, quinoa, chickpeas, avocado, cherry tomatoes and extra virgin olive oil dressing.
- Dinner: Grilled wild salmon with a side of steamed vegetables and brown rice.
- Snacks: A handful of nuts or seasonal fruit.
These choices emphasise nutrient‑dense foods that support both heart health and a balanced inflammatory state over time, rather than focusing on single “magic” ingredients.
Can heart health supplements help lower inflammation and support cardiovascular health?
When it comes to food supplements, it’s important to state that supplements are not a replacement for essential medication or foundational lifestyle habits.
They are best viewed as an addition that sits on top of the fundamentals - nutritious food choices, regular movement, good sleep, stress management, and avoiding smoking. For some people, supplements may offer extra support, but they should always be considered in context rather than relied upon as a “buffer” of poor lifestyle choices.
Here are a few commonly used food supplements which may be supportive in a heart-healthy daily routine:
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Omega-3 fatty acids (EPA and DHA)
- Found naturally in oily fish.
- Among the most widely researched nutrients for cardiovascular support.
- Associated with supporting normal triglyceride levels and overall heart function.
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Magnesium
- Involved in muscle contraction, nerve signalling and blood pressure regulation.
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Coenzyme Q10 (CoQ10)
- Supports cellular energy production and acts as an antioxidant.
- Levels may be lower in people taking statin medications.
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Vitamin D (if deficient)
- Supports whole-body health, including immune and cardiovascular function (6).
Can Cannabidiol (CBD) be useful for inflammation and heart health?
Cannabidiol (CBD) is a non-psychoactive compound derived from the hemp plant. It is commonly used in wellness products such as oils, capsules and topical formulations.
Unlike THC, CBD does not produce a “high.”
Why it could be helpful
CBD interacts with multiple systems in the body, including pathways involved in pain signalling, immune activity and stress regulation. Early research suggests CBD may influence inflammation, stress responses and sleep quality, which are relevant to overall wellbeing.
Current evidence is still emerging, with many studies small or preliminary (7).
Safety considerations
Before starting any supplement, it’s sensible to ask your healthcare provider:
- Is this supplement appropriate for my individual health needs?
- Could it interact with my current medications?
- Is there evidence to support its use in my situation?
- What dose is safe and appropriate?
- Would addressing diet or lifestyle offer greater benefit first?
Used thoughtfully and with guidance, supplements may play a supporting role in a broader heart-healthy lifestyle - but they are never a shortcut around the basics.
Heart Health Month: how to support the cause and take action now
Heart Health Month takes place every February in the UK and exists to raise awareness of cardiovascular disease, encourage early prevention, and empower people to take practical steps to protect their heart health. Led by charities and health organisations, the month acts as a national reminder that small, consistent actions - taken early - can make a meaningful difference to long-term cardiovascular risk.
You can use Heart Health Month as a prompt to check in with your own health. This might include booking or reviewing key measurements such as blood pressure, cholesterol and blood sugar, auditing daily habits around food, movement, sleep and stress, and having open conversations with family about heart health history.
Awareness is often the first step towards prevention.
To keep things realistic, focus on a few small, inflammation-aware changes rather than trying to overhaul everything at once. Here are5 simple changes to try:
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Add one extra portion of vegetables to lunch and dinner. -
Aim for a daily 20–30 minute walk to support circulation and stress regulation.
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Establish a relaxing pre-bed routine to improve sleep quality.
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Consider a personalised supplement plan under professional guidance, where appropriate.
There are also plenty of ways to get involved beyond your own routine. Initiatives such as the British Heart Foundation’s “Walk for Hearts” 28-mile challenge, CPR training, HEART UK's 10,000 steps challenge, or opportunities and fundraising events like Big Hearted Friday to help raise awareness and support research into heart conditions (8).
If you’d like more personalised support, book a free 15-minute consultation to explore how lifestyle, nutrition and CBD supplements may fit into a broader wellness toolkit for supporting lower inflammation and promoting good heart health.
Final thoughts on taking charge of inflammation for better heart health
Chronic inflammation is increasingly recognised as a critical yet often overlooked factor in heart health. While traditional risk factors such as high blood pressure, cholesterol imbalances, smoking, and elevated blood sugar remain important, inflammation quietly drives damage to blood vessels, promotes plaque formation, and increases the risk of heart attacks and strokes. The good news is that inflammation can be influenced by everyday, achievable choices - from diet and movement to sleep, stress management, and thoughtful supplementation.
Heart Health Month serves as a timely reminder to reflect on these habits and take small, consistent steps that support cardiovascular wellbeing. By incorporating nutrient-dense foods, prioritising heart-healthy routines, reducing lifestyle factors that fuel inflammation, and exploring evidence-informed supplements under professional guidance, individuals can meaningfully contribute to their long-term heart health. Awareness, education, and proactive lifestyle adjustments - combined with regular health checks and family discussions about heart history - form the foundation of prevention.
Ultimately, supporting heart health is about building sustainable, realistic habits that reduce inflammation, protect blood vessels, and strengthen the heart over time. Even small changes - like adding an extra portion of vegetables, walking daily, improving sleep, or considering personalised supplement support - can add up to a meaningful impact on overall cardiovascular wellbeing.
Sources
- Harvard Health Publishing (2023). Inflammation: what you need to know. https://www.health.harvard.edu/topics/inflammation
- Harvard Health Publishing (2026). Inflammation and heart disease: A smouldering threat. https://www.health.harvard.edu/heart-health/inflammation-and-heart-disease-a-smoldering-threat
- American Heart Association (2024). Inflammation and Heart Disease. https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/inflammation-and-heart-disease
- British Heart Foundation (2026). Anti‑inflammatory diet: what you need to know. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet
- Mayo Clinic (2025). Mediterranean diet for heart health. https://www.mayoclinic.org/health/mediterranean-diet/CL00011
- American Heart Association (2024). Dietary supplements and heart health. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-supplements
- National Center for Complementary and Integrative Health (2023). Cannabidiol (CBD): What you need to know. https://www.nccih.nih.gov/health/cannabidiol-cbd-what-you-need-to-know
- British Heart Foundation (2026). Heart Health Month: how to get involved. https://www.bhf.org.uk
