COVID UPDATE – Blood vessel health! April 29, 2020

Heart health foods

So it seems Covid-19 is much more severe in people with sub-optimal blood vessel health / higher levels of cardiovascular inflammation (heart disease, diabetes, obesity, old age). It enters our cells through the lungs, so the research & treatment focus has so far been centered there, but the virus actually does a lot of damage in the endothelial layer (the inside part) of your blood vessels. 

So – here’s some easy tips & a shopping list to help improve your blood vessel health. Bonus is – these tips will improve almost every single aspect of your health because your blood vessels are the ‘rivers of life’ that deliver nutrients & oxygen to every single part of your body)!


It’s all about keeping good fats, fibre & antioxidants really high, while minimising sugars, alcohol, refined carbs & poor quality fats. Adding in specific antioxidant rich food & supps can also help. 


We want to improve cardiovascular fitness, & increase lean muscle mass to improve blood sugar regulation

  • walking, jogging, running
  • swimming 
  • cycling
  • dance
  • gym
  • bodyweight exercises
  • yoga / pilates

Anything really that will get the heart pumping & challenge your muscles is going to help. Some combination of cardio & weights is ideal. Start slow, increase what you do over time & change it up if you get bored. Just don’t stop moving! Sedentary lifestyle = death to blood vessels!


  • quit smoking (number 1 blood vessel destroyer!)
  • stress reduction 
  • get sunshine (vitamin D) 
  • prioritise good sleep
  • laughter & connection
  • gut care (your gut microbial balance & your gut lining play a huge role in absorption of nutrients, systemic inflammation & metabolism). Healthy gut = foundational for healthy blood vessels & immune response. Diverse, fermentable fibre, polyphenol rich foods & foods with with pre & probiotics, minimise sugar & alcohol, gluten & dairy  if sensitive, don’t overdo protein & saturated fats. 


  • Oily fish (salmon, sardines, mackerel, tuna)
  • Olive oil
  • Macadamia nut oil
  • Legumes
  • Chilli
  • Ginger
  • Cinnamon
  • Turmeric
  • Cacao
  • Tea (black, white, green) 
  • Coffee (not in excess, 1-2 cups daily, no sugar)
  • Red wine (controlled dose is key – 0.5 – 1 glass daily for females, 1-2 for males). Pinot Noir apparently has the highest levels of antioxidants. 
  • Nuts & seeds (esp chia, flax, walnut, almond, macadamia, Brazil). 
  • Wholegrains – oats, rye, barle, brown rice (or go for higher protein ancient grains & gluten free if sensitive, ie Quinoa, millet, amaranth, buckwheat).
  • Berries (fresh or frozen, all kinds, organic if you can)
  • Loads of brightly coloured fruit & veg, esp the following: 
  • Green leafies
  • Broccoli
  • Cabbage
  • Capsicum
  • Celery
  • Beetroot (fresh)
  • Onion (red, brown)
  • Garlic 
  • Leek
  • Shallots
  • Lemon
  • Lime
  • Mandarin
  • Apple 
  • Pear
  • Pomegranate
  • Prunes

Let me know what you’ve found helpful for blood vessel health!? Comment below or email

Stay well, Jeanie: