Paleo for Your Heart: Anti-Inflammatory Foods That Support Cardiovascular Health
table with fresh fruit, salmon, avocado, salad, garlic, spice, lemon, olive oil and a caption: Paleo for your heart. Anti-inflammatory foods
February is Heart Health Month, and if you've been looking for a natural, food-first approach to supporting your cardiovascular system, you've probably heard about the paleo diet. But here's the thing: it's not about perfectly replicating what cavemen ate. It's about using the principles of whole, unprocessed foods to reduce inflammation and give your heart the nutrients it needs to thrive.
At Carlucci Chiropractic & Wellness, we take a functional medicine approach to heart health. That means we're not just looking at cholesterol numbers in isolation: we're looking at the whole picture, including inflammation, stress, and how your body processes the foods you eat.
Let's break down how an anti-inflammatory, paleo-inspired way of eating can support your heart health: and how to make it work in your real life.
The Inflammation-Heart Disease Connection
Before we dive into the grocery list, let's talk about why inflammation matters for your heart.
You've probably heard that high cholesterol is bad for your heart. But here's what often gets overlooked: chronic inflammation is a major driver of cardiovascular disease. When your body is in a constant state of low-grade inflammation, it damages the lining of your blood vessels, contributes to plaque buildup, and increases your risk of heart attack and stroke.
What causes this chronic inflammation? A lot of factors play a role:
Ultra-processed foods loaded with refined sugars and industrial oils
Chronic stress (hello, cortisol!)
Poor sleep
Sedentary lifestyle
Nutrient deficiencies
The good news? The foods you eat can either fuel inflammation or help calm it down. That's where anti-inflammatory eating comes in.
image of a heart out of the body on a table surrounded by healthy foods.
Foods to Add: Your Heart-Healthy Lineup
A paleo-inspired, anti-inflammatory approach focuses on nutrient-dense whole foods. Here's what to load up on:
Fatty Fish (Omega-3 Powerhouses)
Wild-caught salmon, sardines, mackerel, and anchovies are packed with EPA and DHA: omega-3 fatty acids that have been shown to reduce inflammation, lower triglycerides, and support healthy blood pressure. Aim for 2-3 servings per week.
Extra Virgin Olive Oil and Avocados
These healthy fats are rich in oleic acid and polyphenols, which have anti-inflammatory and antioxidant properties. Use olive oil for low-heat cooking and dressings, and add avocado to salads, eggs, or smoothies.
Nuts and Seeds
Walnuts, almonds, chia seeds, and flaxseeds provide fiber, magnesium, and healthy fats. Walnuts in particular contain alpha-linolenic acid (ALA), a plant-based omega-3. A small handful daily is a great addition.
Colorful Vegetables
Think leafy greens (spinach, kale, arugula), cruciferous veggies (broccoli, Brussels sprouts, cauliflower), and colorful options like bell peppers, beets, and sweet potatoes. These are loaded with antioxidants, fiber, and potassium: all supportive of heart health.
Berries
Blueberries, strawberries, raspberries, and blackberries are antioxidant superstars. The anthocyanins that give them their deep colors help reduce oxidative stress and inflammation. Fresh or frozen, both work great.
Pasture-Raised Eggs and Grass-Fed Meats
Quality matters here. Grass-fed beef and pasture-raised eggs have a better omega-3 to omega-6 ratio compared to conventionally raised options. They also contain more vitamins A, E, and conjugated linoleic acid (CLA).
Foods to Limit: A Balanced, Nuanced Approach
Here's where we keep it real. The paleo approach isn't about perfection or labeling foods as "good" or "bad." It's about being mindful of what you're eating most of the time.
Ultra-Processed Foods
This is the big one. Packaged snacks, fast food, frozen meals with ingredient lists a mile long: these are often loaded with refined sugars, unhealthy fats, and additives that promote inflammation. The research is clear: avoiding highly processed foods is one of the most impactful things you can do for your heart.
Sugary Drinks and Excess Added Sugar
Soda, sweetened coffee drinks, fruit juices with added sugar: these spike blood sugar and contribute to insulin resistance over time. Stick to water, herbal tea, and black coffee most of the time.
Refined Carbohydrates
White bread, pasta, pastries, and cereals made with refined flour cause rapid blood sugar spikes and offer little nutritional value. Swap them for whole food carb sources like sweet potatoes, squash, and fruit.
Industrial Seed Oils
Vegetable oils like soybean, corn, canola, and cottonseed oil are high in omega-6 fatty acids. While we need some omega-6s, the modern diet tends to be way too heavy on them, which can promote inflammation. Cook with olive oil, avocado oil, or coconut oil instead.
A note on balance: You don't have to be perfect. If you eat well 80-90% of the time, enjoying a treat here and there isn't going to derail your health. Sustainability beats perfection every time.
Your Simple Heart-Healthy Grocery List
Make your next shopping trip easy with this paleo-friendly, anti-inflammatory list:
Proteins:
Wild-caught salmon or sardines
Grass-fed ground beef
Pasture-raised chicken thighs
Pasture-raised eggs
Healthy Fats:
Extra virgin olive oil
Avocados
Walnuts and almonds
Coconut oil
Vegetables:
Spinach and kale
Broccoli and cauliflower
Bell peppers
Sweet potatoes
Beets
Fruits:
Blueberries
Strawberries
Lemons and limes
Pantry Staples:
Chia seeds
Unsweetened coconut flakes
Bone broth
Herbs and spices (turmeric, ginger, garlic, rosemary)
linen shopping bag filled with fresh fruit and vegetables
3 Easy Heart-Healthy Meal Templates
You don't need complicated recipes. Use these simple templates to build balanced, anti-inflammatory meals:
Template 1: The Power Bowl
Base: Leafy greens or cauliflower rice
Protein: Grilled salmon or chicken
Fat: Half an avocado + olive oil drizzle
Veggies: Roasted beets, cucumber, cherry tomatoes
Topper: Pumpkin seeds and fresh herbs
Template 2: The Sheet Pan Dinner
Protein: Grass-fed steak or chicken thighs
Veggies: Broccoli, bell peppers, and sweet potato chunks
Fat: Toss everything in avocado oil before roasting
Season with garlic, rosemary, salt, and pepper. Roast at 400°F for 25-30 minutes.
Template 3: The Quick Breakfast
2-3 pasture-raised eggs scrambled in olive oil
Side of sautéed spinach and mushrooms
Half an avocado
A handful of berries
Simple, satisfying, and packed with nutrients your heart will thank you for.
How Wellness Testing Can Help Personalize Your Approach
Here's where functional medicine really shines. While general anti-inflammatory eating is beneficial for most people, your body is unique. What works perfectly for one person might need tweaking for another.
At Carlucci Chiropractic & Wellness, we offer wellness testing that can help you understand what's actually happening inside your body. Key markers we look at include:
Lipid panels (beyond just total cholesterol: looking at particle size and ratios)
Inflammatory markers like hs-CRP
Fasting glucose and HbA1c for blood sugar regulation
Vitamin and mineral levels that impact heart function
This isn't about diagnosing disease: it's about getting a clearer picture so you can make informed decisions about your nutrition and lifestyle.
Don't Forget: Stress Impacts Your Heart Too
You can eat all the salmon and leafy greens in the world, but if you're chronically stressed, your heart health will still suffer. Cortisol: your stress hormone: contributes to inflammation, elevated blood pressure, and poor sleep.
That's why we take a holistic approach. Chiropractic care supports nervous system regulation, helping your body shift out of "fight or flight" mode. Massage therapy can further reduce muscle tension and promote relaxation.
It all works together.
Ready to Take the Next Step?
If you're serious about supporting your heart health naturally, start with your plate: but don't stop there. Understanding your unique markers through wellness testing and addressing stress through chiropractic and massage can make a real difference.
Contact us to schedule a wellness consultation. Let's build a heart-healthy plan that works for your life.
Your heart does a lot for you. It's time to return the favor.
Want more health tips or ready to book? Check out all our resources here: https://linktr.ee/DrKCarlucci
