Everyday heart care: sleep well, reduce salt, and choose healthy fats

Heart care starts with everyday habits.

Heart health is influenced by many factors, including everyday habits. Sleep, reducing sodium—a component of salt also found in many foods—and choosing the type of fat you eat are 3 things you can start adjusting in daily life.

You do not need to change everything at once. Start with what is manageable, then build a consistent routine that suits you.

References: CDC: sleep and heart health · WHO: sodium reduction · WHO: healthy diet

3 everyday habits for heart and blood vessel health

1. Start with sleep — Most adults should get at least 7 hours a night and keep consistent bedtimes and waking times. Sleep helps the body repair itself, and blood pressure normally falls during sleep.
2. Consider sodium throughout the day — The World Health Organization (WHO) recommends that adults consume less than 2,000 mg of sodium per day, equivalent to less than 5 grams of salt, or just under 1 teaspoon, including all foods and seasonings. Start by reducing fish sauce and sauces and reading processed food labels.
3. Choose the type of fat — Replace saturated and trans fats with unsaturated fats from foods such as nuts, avocado and unsaturated vegetable oils. Replacing the type of fat in meals helps manage cholesterol.

Read more about Reading nutrition labels and Planning your cholesterol care to connect the information to what you actually eat

References: CDC: sleep and heart health · WHO: sodium reduction · WHO: healthy diet

Blood vessel walls: why does flexibility matter?

Large arteries must expand and recoil with the heartbeat. Their walls need both flexibility and strength, with two proteins as key components.

1. Elastin — Helps blood vessel walls stretch and recoil, like the flexible part of a structure.
2. Collagen — helps the wall remain strong and withstand pressure, working with elastin and other components.

Arterial stiffness means the artery walls are less able to stretch. This structure changes with age and disease, so adding protein or oil alone cannot be assumed to repair it or restore its flexibility.

References: Elastin and artery research

Avocado Plus: avocado oil that fits your day

Once you have considered sleep, sodium and dietary fats, Avocado Plus from GENISÉ offers avocado oil in a convenient, portable format to fit your meals, without preparing an oil bottle or measuring spoon.

1. Selected by GENISÉ — cold-pressed extra virgin Hass avocado oil, with monounsaturated fats (MUFAs) as a major fat group
2. Pre-portioned and ready to take — 500 mg of Natural Avocado Oil per softgel, with no measuring or tasting the oil directly.
3. Convenient blister packs — 10 softgels per strip. Open only the one you need; the rest remain in their own compartments.

The cholesterol benefit of unsaturated fats comes from replacing saturated fats in food. Softgels offer convenient use according to the label.

References: GENISÉ: Avocado Plus · Ingredient information — Hass Extra Virgin cold-extracted avocado oil · GENISÉ — Avocado Plus blister packaging information · Molecules: avocado oil · AHA: dietary fats

Start with small steps you can continue every day

Choose one thing to start today: schedule sleep, add less seasoning or change the type of fat in a familiar meal, then keep it consistent.

Avocado Plus label directions are 2 capsules with a meal. See Ingredients and product details then choose a pack that suits you

Order Avocado Plus / Choose a pack

References: CDC: sleep and heart health · WHO: sodium reduction · WHO: healthy diet · GENISÉ: Avocado Plus

Frequently asked questions

How many hours should adults sleep each night?

Most adults need at least 7 hours of sleep a night, with consistent sleeping and waking times.

Does the 2,000 mg sodium limit count only added salt?

This is total sodium from all foods and seasonings throughout the day. WHO recommends less than 2,000 mg per day for adults, equivalent to less than 5 grams of salt.

How does Avocado Plus make taking avocado oil easier?

Each softgel contains 500 mg of avocado oil, with 10 softgels per blister pack. No measuring or tasting oil directly. Take 2 capsules with a meal, as directed on the label.

References

1. Centers for Disease Control and Prevention — About Sleep and Your Heart Health
2. World Health Organization — Sodium reduction
3. World Health Organization — Healthy diet
4. NCBI / PubMed Central, U.S. National Library of Medicine — Elastin in large artery stiffness and hypertension
5. GENISÉ — Avocado Plus ingredients and directions (product information)
6. Ingredient information — Hass Extra Virgin cold-extracted avocado oil
7. GENISÉ — Avocado Plus blister packaging information
8. Molecules — Avocado Oil: Characteristics, Properties, and Applications
9. American Heart Association — Dietary fat types and LDL