It seems to be little-known that antioxidants are like a secret weapon for your heart health + stress-taming.
However they are indeed.
You’ve probably seen them featured in many different areas, from smoothie bowls to skincare serums, however these powerhouse compounds are so much more than a buzzword—they’re literally like tiny superheroes protecting your heart and helping you stay calm amid life’s sometimes-fast pace. 1
Many of us can feel like we’re spinning a million plates—work, family, a passion project or two—and all that full-plate-ness can weigh heavy on our hearts. And it’s worth noting that heart disease is the leading cause of death for women worldwide.
However here’s the exciting part – antioxidants, whether from vibrant foods or high-quality supplements, can shield your heart from stress and keep it beating strong. So let’s dive into the magic of antioxidants, the reasons they’re a must for us, and how you can harness their power to give your heart the love it deserves while keeping stress in check.
What are antioxidants, anyway?
‘Antioxidants’ might sound like something from a science lab, however they’re actually pretty straightforward and absolutely vital. They’re compounds—for example vitamins, minerals, and plant-based structures—that fight off damage from free radicals.
Free radicals are the highly destructive molecules created by stress, pollution, processed foods, or even just everyday bodily functions. They’re are like little vandals, attacking your cells, including those in your heart and blood vessels, leading to something called oxidative stress. This oxidative stress is a major player in heart disease, causing inflammation, plaque build up in your arteries, and higher blood pressure—definitely not ideal!
This is where antioxidants are so important for neutralising those free radicals, stopping the damage and keeping your heart healthy. For women, who often navigate unique challenges like hormonal shifts or the emotional load of multitasking, antioxidants are like a daily hug, protecting our hearts and helping us stay resilient no matter what life throws our way.
Why antioxidants matter for women’s heart health
For those of us who are women, our hearts often have some extra hurdles to jump. Hormonal changes—including menstruation, pregnancy, or menopause—can shake things up, making us more sensitive to stress and its impact on our cardiovascular system. For instance, when oestrogen dips during menopause, it can lead to stiffer arteries and higher cholesterol, upping our heart disease risk. Plus, we often carry the weight of being the emotional glue for our families or workplaces, which can pile on the stress.
Antioxidants are like our heart’s best friend, stepping in to reduce oxidative stress, lower inflammation (a key driver of heart disease), and keep our blood vessels flexible and cholesterol levels in check. A 2019 study in the Journal of the American College of Cardiology found that women who boosted their antioxidant intake, through both food and supplements, slashed their heart disease risk by up to 20%. And here’s the bonus – antioxidants can also help decrease cortisol, that stress hormone that spikes when you’re frazzled, making them a powerhouse for both your heart and your peace of mind.
The stress-heart connection and antioxidants’ role
Think of stress as that uninvited guest who keeps showing up at the worst times. When you’re stressed—maybe it’s a work deadline or a traffic jam—your body pumps out cortisol and adrenaline, which can spike your blood pressure, speed up your heart rate, and cause inflammation over time. For women, who tend to feel emotions deeply and often internalize stress, this can be especially tough on our hearts.
This is where antioxidants are like your personal stress-busting squad. They fight oxidative stress, which protects your heart from damage, and some, like vitamin C, can even lower cortisol levels, according to a study in Psychopharmacology. Others, like polyphenols found in berries and high quality supplements, can improve blood flow and reduce stress-induced inflammation, keeping your heart steady. So, whether you’re munching on antioxidant-rich foods or popping a carefully selected trusted, high-quality supplement, you’re giving your heart the tools to handle stress like a pro.
Top antioxidants for your heart
First up is vitamin C, found in oranges, strawberries, and supplements, which fights free radicals, strengthens blood vessels, and lowers blood pressure.
Then there’s vitamin E, in nuts, seeds, and capsule form, which shields your arteries from cholesterol build up.
Polyphenols, those magical compounds in berries, dark chocolate, and resveratrol supplements, are champs at reducing inflammation and boosting heart function.
Beta-carotene, the vibrant pigment in carrots and available in high quality supplements (best in this form rather than vitamin A), supports healthy cholesterol and fights oxidative stress.
Selenium is a mineral in brazil nuts, fish, or high quality supplement form, which supercharges your body’s antioxidant defences.
Whether you’re getting these from spray-free, organically grown food or a high quality supplement, they’re all working together to keep your heart in top shape.
Food sources of antioxidants
Now it’s time for the delicious part – food!
Filling our plates with antioxidant-rich foods is like throwing a party for your heart, and it’s so easy to make it a habit.
Berries—blueberries, strawberries, raspberries—are nature’s candy, bursting with polyphenols that protect your heart. Simply add a handful into your coconut yogurt or blend them into a smoothie for your daily dose.
Leafy greens like spinach and kale are packed with vitamin E and beta-carotene, so prep a salad or steam + drizzle them with olive oil (which has its own antioxidants!).
Nuts and seeds—think almonds, walnuts, or pumpkin seeds—are perfect for snacking or sprinkling on chia pudding.
And yes, dark chocolate (70% ++cocoa) can deliver heart-loving polyphenols—just keep it balanced, because too much sugar can steal the spotlight.
A 2020 study in the European Journal of Preventive Cardiology found that women who ate these foods regularly lowered their heart disease risk by 25%, so make your meals colourful and your heart will be all smiles.
Supplements – A powerful boost for your heart
Now, let’s shine a spotlight on nutritional supplements because they can be an effective way to supercharge your antioxidant intake and give your heart some extra protection.
High-quality antioxidant supplements (if you’d like to have a quick guideline on what to look for to select a viable supplement that’s worth taking – simply reply to this email so I can help you)—like vitamin C, vitamin E, resveratrol, or selenium—are like a convenient pro-action-plan. They help us with peace of mind when we’re travelling, or life’s just too hectic to cook a veggie-packed meal. These little powerhouses help to fill the gaps, ensuring your heart still gets the protection it needs.
A 2021 study in Nutrients found that women who took antioxidant supplements regularly had lower levels of oxidative stress and improved heart health markers, like better blood pressure and cholesterol.
With supplements in your toolkit, you’re giving your heart a powerful, proactive boost.
It makes sense to chat with a practitioner who’s qualified (including with personal experience – not just in theory!) to help you select the right ones for you (simply reply to this email if you have a question you need answering)
Lifestyle shifts for antioxidant power
Antioxidants aren’t just about what you eat or take—they’re also about how you live. Certain habits can crank up your body’s own antioxidant defences, giving your heart an extra layer of protection.
Exercise is a biggie—moderate activities like brisk walking or yoga boost enzymes like superoxide dismutase, which act like natural antioxidants. A 2018 study in Circulation found that women who exercised regularly had lower oxidative stress and stronger hearts.
Sleep is another must; getting 7-8 hours a night helps your body repair oxidative damage, while skimping on rest can spike free radicals.
It’s worth prioritising stress management—including meditation and/or deep breathing (check out my blog from last week on breathing exercises) can lower cortisol and enhance antioxidant activity.
Antioxidants and stress reduction – a dynamic duo
It’s worth facing the reality that stress is more than just the impact of having a rough day—it’s a heart health hazard. Chronic stress ramps up oxidative stress, damaging your heart and blood vessels over time, however antioxidants are like your personal calm in the storm. They neutralise free radicals, reduce inflammation, and some, like vitamin C from foods or hig quality supplements, can lower stress markers like C-reactive protein, according to a study in the Journal of Nutrition.
Plus, antioxidant-rich foods and supplements often come with bonus stress-soothers, like magnesium in nuts or omega-3s in trustworthy, mercury-free, non-oxidised fish oils, which help regulate your mood and keep your heart steady.
It’s wise to include antioxidants as tools for helping you to stay calm and keep your heart strong.
Practical tips for an antioxidant-rich life
Here are some easy, practical ways to weave them into your busy life –
• Eat the rainbow – Aim for 5-7 servings of colourful organic fruits and veggies daily—berries, oranges, carrots, kale. Mix it up for max benefits
• Supplement smart – Add a high-quality multi nutritional every day (which can make all the difference on your fullest days)
• Snack with purpose – Keep organic pre-soaked nuts or seeds, pre-soaked dried apricots (no additives), or a square of 70%+ dark chocolate handy for a quick antioxidant boost
• Sip strategically – Swap sodas for green tea or a glass of raw kombucha for a polyphenol hit
• Cook creatively – Add antioxidant-packed herbs like turmeric or rosemary to spice up your meals
• Plan ahead – Prep smoothie ingredients or chopped veggies weekly and freeze so they’re ready to go, and keep your Nutritionals by your kettle or fridge for consistency.
These small steps add up, and soon you’ll be giving your heart some daily antioxidant loving J
Your heart deserves antioxidant love
Antioxidants—whether from vibrant foods or powerful supplements—are like personal cheerleaders for our hearts – fighting stress and keeping us strong. By filling your plate with colour, adding smart supplements to your routine, and embracing heart-healthy habits, you’re not just reducing oxidative stress—you’re lowering your heart disease risk and unlocking the energy to live your best life. Whether it’s savouring a handful of organic berries, selecting a trustworthy nutritional supplement, or taking a walk to boost your body’s defenses, every choice you make is a gift to your heart.
You’re absolutely worth it.
See you on this week’s #AlivewithFi 🙂
1 Some useful info showing the connection between improved cardiovascular health and antioxidant intake
https://www.mdpi.com/2072-6643/16/16/2587
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
