Heart disease is the number one killer of women, but here’s the empowering truth: 80% of it is preventable. With knowledge, awareness, and action, you can take charge of your cardiovascular health and live a life full of strength, vitality, and purpose.

Cardiovascular health is deeply personal to Naomi Whittel. Diagnosed with genetically high cholesterol at a young age, she traveled the world in search of natural solutions—from resveratrol in France, to turmeric in India, and citrus bergamot in Italy, the foundation of her bestselling NAOMI Italian Citrus Bergamot formula.

For cardiologist Dr. Suzanne Steinbaum, the passion for prevention grew from seeing how many women weren’t in control of their cardiovascular care. She created Adesso, a med-tech app designed to make prevention accessible and actionable.

Together, Naomi and Dr. Suzanne remind us of an empowering truth: while nearly 45% of adult women live with some form of cardiovascular disease, most cases are preventable.

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Step 1: Heartcare Is the New Self-Care

Women are the caretakers of families, yet often neglect themselves. Statistics show:

• More than half of African American women over 20 have hypertension
• Just 7% of menopausal women meet daily activity needs
• By age 65, nearly 3 in 4 women will have some form of heart disease

It’s time to flip the script. Self-care isn’t a luxury—it’s a necessity. And it begins with heartcare.

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Step 2: Empowered Through Knowledge

Knowing your numbers is power. Too often, women don’t realize that heart disease builds quietly over decades. Risk factors include:

• High blood pressure
• High cholesterol
• Elevated blood sugar
• Smoking, excess weight, poor diet, and lack of movement
• Mental health factors like anxiety, depression, and chronic stress

Take charge by:

• Checking your blood pressure, cholesterol, and blood sugar
• Understanding your family history
• Asking questions and advocating for testing

As Dr. Suzanne says, “Heart health isn’t about fear. It’s about freedom.”

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Step 3: Lace Up and Move

Movement is medicine. Just 30 minutes a day, five days a week of moderate activity can:

• Lower blood pressure
• Improve cholesterol
• Balance blood sugar
• Boost mood with serotonin

It’s not about chasing a body type—it’s about strengthening your heart and feeling more energized. Consistency is key.

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Step 4: Advocate for Yourself with Medical Care

Heart disease often looks different in women. Standard stress tests may miss early warning signs. Consider asking your doctor about:

• Cardiopulmonary Exercise Testing (CPET) for cardiovascular efficiency
• Coronary Artery Calcium Score to detect early plaque buildup

Also, track these key numbers:

• Blood pressure (keep below 130/85)
• LDL ("bad" cholesterol) low and HDL ("good" cholesterol) higher
• Triglycerides below 150 mg/dL
• Lipoprotein(a), a genetic marker worth discussing if you have a family history

Advocacy is essential. Your health is worth speaking up for.

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Step 5: Nourish Your Body and Your Heart

Forget fad diets. Science supports the Mediterranean diet, rich in olive oil, nuts, vegetables, and whole grains, with healthy fats from fish and avocados. This diet has been shown to reduce cardiovascular disease by up to 30%.

Limit added sugars—women should stick to no more than six teaspoons (24 grams) daily. Focus on whole foods that fuel energy, balance, and vitality.

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Step 6: Manage Stress, Anxiety, and Purpose

Stress impacts heart health by increasing cortisol, raising blood pressure, and triggering inflammation. Long-term, this sets the stage for heart disease.

Support your heart by:

• Getting quality sleep
• Practicing mindfulness and meditation
• Building a supportive community
• Finding joy and laughter daily

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Step 7: Live from the Heart

By exploring these steps, you’ve already begun your heart health journey. Living from the heart means embracing daily self-care, advocating for yourself, and choosing joy.

Remember: your heart is in your hands. Every small step—from a walk outside, to a nourishing meal, to sharing laughter with a friend—adds up to a stronger, healthier life.

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Bonus Step: Show Your Heart Some Extra Love

Naomi’s Italian Citrus Bergamot formulas, clinically studied for cardiovascular benefits, helps maintain cholesterol balance and blood sugar levels. In a 30-day study, BergAmore® citrus extract delivered near-perfect results:

• 21% lower cholesterol ratio
• 29% lower triglycerides
• 22% higher HDL cholesterol

It’s one more way to give your heart the care it deserves.

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Final Thoughts

Your heart is your constant companion. By following these seven steps—heartcare, knowledge, movement, advocacy, nourishment, stress management, and living with purpose—you can reclaim control of your health and future.

Let’s make heart health a movement. Educate, empower, and advocate. Your best heart-healthy life starts now.