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Self-Guided Wellness Programs
A strategic path to better heart and metabolic health—on your terms.
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Take Charge of Your CardioMetabolic Wellness
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Science-Driven. Practical. Personalized. Built for Heart Health.
Your heart health journey deserves more than generic advice. The Cardio-Well Self-Guided Wellness Programs bring together an integrative blend of precision nutrition, lifestyle medicine, and evidence-based cardiovascular science—organized in a robust, easy-to-follow learning library.
Designed for adults with cardiovascular disease, elevated risk factors, or anyone ready to prevent future disease, these programs help you understand why food and lifestyle matter and how to apply proven strategies for cholesterol lowering, vascular health, blood pressure regulation, inflammation reduction, and metabolic resilience.
Every program combines clear education with real-world application, helping you build confidence with practical tools, guided frameworks, and everyday strategies that truly make a difference.
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What Makes These Programs Different?
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At Cardio-Well, we believe every person deserves access to science-based, personalized wellness strategies. Our self-guided programs combine:
✅ Evidence-Based Lifestyle Medicine – Grounded in the latest cardiovascular and metabolic health research.
✅ Personal Assessments & Labs – Understand your unique risks and strengths.
✅ Nutrition & Lifestyle Modules – Practical, easy-to-follow lessons with real-world strategies.
✅ Personal Workbooks & Action Plans – Track progress and stay accountable.
✅ Self-Paced, Expert-Guided – Learn and grow at your own pace, with the confidence of professional guidance.
Choose Your ProgramÂ
Each program targets a key area of cardiometabolic health.
Complete Assessments
From lab testing to lifestyle questionnaires, get clarity on where you stand.Â
Work Through Modules
Nutrition, movement, stress, and sleep—all personalized to support your goals.Â
Track Your ProgressÂ
Guided workbooks and check-ins help you see results and stay motivated.
Join The Community
Office hours and community forum to get your questions answeredÂ
Transform Your Health
 Step into a healthier, more energized future.
The Cardiometabolic Food Plan
Discover how to use food as medicine to lower inflammation, balance blood sugar and cholesterol levels, and optimize cardiovascular health.
This science-based, practical program guides you step-by-step through building your personalized cardiometabolic nutrition plan—rooted in integrative lifestyle medicine and the latest nutritional research. You’ll learn which foods target your unique lab markers, how to structure meals with the Mealtime Method, and how to put it all into action using a digital meal planner and interactive tools.
The program blends science, simple frameworks, practical tools, and guided reflection to help you create a lasting, heart-healthy way of eating.
✅ Personalized framework — not a one-size-fits-all diet
âś… Includes 6 guided modules + workbook + 3 months of digital meal planning
âś… Access to the Cardio-Well Community for support and live Q&A
Start transforming your Cardiometabolic Wellness from the inside out.
👉 Enroll today and begin your journey to true cardiometabolic wellness.
Plant-Based Nutrition for Heart Health
Harness the power of plants to lower cholesterol, support vascular function, reduce inflammation, and nourish your heart for life.
This evidence-based, highly practical program shows you exactly how to use a plant-forward or fully plant-based approach to transform your cardiovascular health. You’ll learn why plant-based nutrition is so effective for lipid metabolism, blood pressure, and metabolic balance—and how to put it into practice with confidence.
Across step-by-step lessons, you’ll discover how to build balanced meals, meet your protein and nutrient needs, master heart-protective superfoods, and transition your kitchen and lifestyle at a pace that works for you. The program blends science, simple frameworks, practical tools, and guided reflection to help you create a lasting, heart-healthy way of eating.
âś… Science-backed, plant-based strategies for cholesterol, inflammation, and vascular health
âś… Includes 8 guided modules + workbook + interactive exercises
âś… Personalized support through the Cardio-Well Community with office hours and Q&A
Begin building a stronger, healthier heart—one delicious, plant-powered meal at a time.
👉 Enroll today and start your journey toward heart-centered, plant-powered wellness.
Natural Solutions for Your High Blood PressureÂ
Discover how nutrition and lifestyle medicine can help you take control of your blood pressure naturally. This course offers practical, evidence-based strategies—covering food choices, movement, stress management, and daily habits—that target the root causes of hypertension.
Whether you’re looking to reduce risk, support current treatment, or build long-term heart health, this program provides the tools and guidance to help you make lasting changes with confidence.
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Mini-Courses and Programs
These are short programs designed to give your heart health a quick nutritional boost!
Targeted Nutrition for Your Heart: Â
Eat the Rainbow
Brighten your plate, boost your heart!  This mini program shows how colorful fruits and veggies protect your heart, lower inflammation, and fuel lasting energy. With fun tips, creative swaps, and simple challenges, you’ll discover just how easy (and delicious) it is to eat your way to vibrant health—one color at a time.
Free
Targeted Nutrition for Your Heart: Â
Magnesium & Heart Health
Keep your heartbeat steady and your blood pressure balanced—naturally!  This mini program uncovers the powerful role magnesium plays in heart health and shows you how to get more from food and, if needed, smart supplementation. With simple tips, tasty recipes, and practical guidance, you’ll discover why magnesium is called nature’s “relaxation mineral” for your heart.
Free
Targeted Nutrition for Your Heart: Â
Healthy Fats, Healthy Hearts
Fats help your heart run better!  Fuel your heart with the right fats!  In this mini program, you’ll discover how foods like avocados, nuts, olive oil, and salmon can help lower cholesterol and protect your arteries—while still keeping meals delicious and satisfying. With simple swaps and heart-smart recipes, you’ll learn how to enjoy fat the healthy way.
Free
Targeted Nutrition for Your Heart: Â
Fiber for the Heart
Want a simple secret to a healthier heart?  It’s fiber! This mini program will show you how everyday foods like oats, beans, chia seeds, and colorful veggies can help lower cholesterol, support healthy blood pressure, and fuel your body with lasting energy. Packed with tasty swaps, creative recipes, and practical tips—you’ll discover just how easy (and delicious!) it is to eat your way to better heart health.
Free
Targeted Nutrition for Your Heart: Â
Sodium Smarts
Shake the salt habit without losing flavor!  In this mini program, you’ll learn where hidden sodium sneaks into your meals, how to cut back with ease, and the heart-healthy foods that help balance blood pressure naturally. Get ready for simple swaps, tasty seasoning tricks, and practical tips to keep your heart happy—one bite at a time.
Free
You Deserve To Be In Control of Your Cardiovascular Health!!
Cardiovascular disease is largely preventable with personalized lifestyle medicine. There is a better way to reclaim your cardiovascular health. A way in which you are empowered to play an active role in your health and wellness. You can be in control of your cardiovascular health, reverse your cardiovascular risk factors, and restore your wellness.
