Tips for a Heart Healthy 4th of July

Tips for a Heart Healthy 4th of July

The 4th of July weekend is known for BBQs, yard games, adult beverages, and fireworks shows. There are plenty of opportunities for stress or relaxation, making healthy or less-healthy food choices, and being sedentary or active, which can either support or work against your heart health goals. 

Making heart-healthy choices doesn’t mean settling for a boring holiday. Find 6 tips for a heart-healthy 4th of July below. 

1. Prioritize Fruits and Veggies

Fruits and vegetables are a good choice no matter what day it is. They’re naturally low in calories, free from saturated fats (except for coconut), and high in nutrients like fiber, vitamins, minerals, and antioxidants. 

This makes them not only ideal foods for your general well-being but specifically for your heart health. Fruits and vegetables also help keep you satisfied for longer, which can help curb cravings for less healthy foods and prevent overeating.1 

Can’t get enough fruits and veggies this holiday weekend? Add one of Naturelo’s many Whole Foods Multivitamins to help you fill in some of the gaps, whether you’re seeking one made for women, men, or teens.

2. Engage in Physical Activity

The 4th of July weekend is a great time for getting outside and moving your body. Whether it’s a bike ride with your family, a group volleyball game, or a local 5K, be sure to take these opportunities for movement.

Regular exercise is essential for overall wellness and is associated with better heart health. Moving your body helps reduce stress and inflammation, supports healthy circulation, triggers the release of mood-boosting chemicals called endorphins, and supports healthier weight management.2

3. Boost Your Omega-3s

Omega-3s are unsaturated fatty acids, including EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid), and ALA (Alpha-Linolenic Acid) that support heart health.3

You can find omega-3s in fatty fish (salmon, tuna, halibut, mackerel), chia seeds, ground flax seeds, and walnuts. These make a great addition to any 4th of July BBQ. 

If you don’t consume these foods regularly, consider an omega-3 supplement. Depending on your preferences, Naturelo offers an Omega-3 Fish Oil supplement and a plant-based Omega-3 DHA Gummies supplement, derived from chia seeds. 

4. Opt for Lean Proteins

It’s common for the 4th of July to be centered around quick, grillable foods like hamburgers, hotdogs, and steaks. However, these traditional holiday meats are high in saturated fat and cholesterol.4

Choose leaner, more heart-healthy proteins this weekend, like poultry, salmon, or fiber-rich plant-based options like lentils, beans, tofu, or tempeh.5

5. Hydrate Healthfully 

Especially if you’re attending social gatherings over the holiday, you’re likely to be surrounded by alcoholic beverages and sweetened sodas. 

Rather than overindulging in these, which can be high in calories and added sugar, prioritize water, unsweetened seltzers, or herbal teas for your hydration needs. 

6. Boost Your Antioxidants

Antioxidants are compounds that help protect your cells from stress that promotes damage and disease. A great way to get them is by eating a variety of colorful plant foods, like berries, broccoli, leafy greens, tomatoes, bell peppers, sweet potatoes, and citrus. 

Another simple option is to take our CoQ10 with Heart Health Blend with you for the weekend. Coenzyme Q10 is a naturally occurring compound in your body involved in energy production for your cells, offering protection against stress, and supporting healthy heart function.6

This supplement also contains other antioxidant-rich compounds like turmeric, resveratrol, and grapeseed to help support heart health and healthy aging.7-9

You deserve a break to relax, eat delicious food, and spend time with people you enjoy this 4th of July weekend. While you’re at it, incorporate some of these simple tips to prioritize the health of your heart.


  1. Del Río-Celestino M, Font R. The Health Benefits of Fruits and Vegetables. Foods. 2020;9(3):369. Published 2020 Mar 23. doi:10.3390/foods9030369
  2. Lavie CJ, Arena R, Swift DL, et al. Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circ Res. 2015;117(2):207-219. doi:10.1161/CIRCRESAHA.117.305205
  3. Elagizi A, Lavie CJ, O'Keefe E, Marshall K, O'Keefe JH, Milani RV. An Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health. Nutrients. 2021;13(1):204. Published 2021 Jan 12. doi:10.3390/nu13010204
  4. Grosso G, La Vignera S, Condorelli RA, et al. Total, red and processed meat consumption and human health: an umbrella review of observational studies. Int J Food Sci Nutr. 2022;73(6):726-737. doi:10.1080/09637486.2022.2050996
  5. Kirkpatrick CF, Sikand G, Petersen KS, et al. Nutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. J Clin Lipidol. 2023;17(4):428-451. doi:10.1016/j.jacl.2023.05.099
  6. Raizner AE. Coenzyme Q10. Methodist Debakey Cardiovasc J. 2019;15(3):185-191. doi:10.14797/mdcj-15-3-185
  7. Jabczyk M, Nowak J, Hudzik B, Zubelewicz-Szkodzińska B. Curcumin in Metabolic Health and Disease. Nutrients. 2021;13(12):4440. Published 2021 Dec 11. doi:10.3390/nu13124440
  8. Bonnefont-Rousselot D. Resveratrol and Cardiovascular Diseases. Nutrients. 2016;8(5):250. Published 2016 May 2. doi:10.3390/nu8050250
  9. Adıyaman MŞ, Adıyaman ÖA, Dağlı AF, Karahan MZ, Kaya İ, Dağlı MN. Effects of grapeseed extract on doxorubicin-induced cardiotoxicity in rats. Wirkung von Traubenkernöl-Extrakt auf doxorubicininduzierte Kardiotoxizität bei Ratten. Herz. 2021;46(Suppl 1):103-108. doi:10.1007/s00059-019-04888-w