In order to strengthen your heart and improve your heart health, you should try to follow a healthy diet and combine it with regular exercise. Try to walk at least 30-60 minutes a day to achieve good results.
Your heart is the most important muscle. Life depends on it, so it’s normal and healthy to wonder what tricks there are to strengthen your heart.
And that is the purpose of this article. Keep reading to get some tips and recommendations to help your heart function properly and fulfill its function so you can enjoy a healthy life.
Strengthening your heart requires several efforts
To strengthen your heart, it is not enough to just focus on one part of life and neglect the rest. By that, we mean that if you just follow a good diet but do not exercise, you will still have problems sooner or later.
The best scenario is that you make every effort on all fronts. You may find it a little difficult initially, but then it becomes such a natural part of your life that you won’t even notice any effort.
Here are our best tips tricks to strengthen your heart
Eat calcium-rich foods
It is much better to get calcium directly from food than to take pharmaceutical supplements.
To increase your intake, you can include the following in your diet:
- Vegetables (spinach, kale, arugula, broccoli)
- low-fat cheeses
- Soy and soy derivatives
- White Beans
- Sesame seeds
Antioxidants are just as necessary for the body in general as they are for the heart. Giving yourself enough antioxidants reduces the risk of stroke.
You can get them naturally by increasing your consumption of:
- Green tea
- Dark Chocolate
2. Try the Mediterranean diet
There are many different diets in the world, but losing weight with the Mediterranean diet is among the best you can do to strengthen your heart.
This is because it is based on foods that are recommended to absorb important nutrients. The components that characterize it include:
- Seasonal fruits and vegetables
- Sources of healthy fats, such as olive oil
- Protein, such as fish and several different types of meat (lamb, chicken, turkey, etc.)
Herbs and spices for cooking
Using herbs in cooking allows us to replace table salt, which reduces the risk of high blood pressure.
The herbs that add the most antioxidants to meals are:
- Fresh dill
You can also take advantage of these herbs and spices to give your dishes new and exotic flavors. You can replace the dishes you like but do not know are very good for you for better versions. For example, you can make baked potatoes seasoned with dill to avoid commercial french fries that are rich in saturated fats and preservatives.
Increase potassium consumption
Getting enough potassium reduces the risk of heart problems. To strengthen your heart, it is best to eat it directly from natural sources:
Make vegetables a natural feature of cooking. Your heart beats extra spikes of cabbage and broccoli.
An active life helps you strengthen your heart, keeps you much healthier, and gives you better cardiovascular strength. This means a significant reduction in the risk of heart attacks. Among the most recommended forms of exercise, we find walking and running. At least 30 minutes a day is recommended.
If you are one of those who hates exercising and can’t do the same activity for several weeks, try different sports.
Remember that each sport helps with different areas of the body, so it is best to mix them to improve results. Try:
- Tai chi
Walnuts are rich in antioxidants and offer greater benefits to the heart than other nuts, such as almonds, peanuts, and pistachios.
We recommend eating a handful (5-8 pieces) of walnuts a day. To take full advantage of their benefits, eat them with other products, such as oats and fruits. Remember that you can make homemade cereal cookies and add pieces of walnut. We suggest you eat them daily.
Work on being happy
A person who is always stressed and has too many obligations tends to have a tense heart at the breaking point. Of course, one cannot always be happy and satisfied, but one cannot always focus on the negative.
Give yourself time to go out with friends, have fun with family and have good sex with your partner. It will make your relationships healthier and help you to strengthen your heart.
Avoid negative things
- Try to reduce your consumption of junk food.
- Reduce your stress levels.
- Stop sitting still and avoid weight gain.
- To do that, it is important to make changes in your daily diet and start eating the above-mentioned foods.
Become fat smart
Choose monounsaturated fat from, for example, avocado and olive oil, as well as polyunsaturated fat from salmon, flax seeds, and walnuts. Lean at the animal fat.
Eat olive oil
Let the food swim in olive oil. Olive oil is full of good fat and useful antioxidants.
At least 7-8 hours per night. Sleep deprivation can produce high levels of stress hormones that can adversely affect the heart and vessels.
Treat yourself to a moment in the middle of the day. Close your eyes for a few minutes and concentrate on breathing. Then you stress off.
Eat fish oil
A study from Italy shows that fish oil is effective in lowering blood fats.
Season with garlic
All onions are good for health but garlic is especially useful as it, among other things, prevents the red blood cells from sticking together and thus causing blood clots.
And research shows that the damage to passive smoking is almost as great as that of the active smoker.
See your fruit intake as a color palette and eat varied.
Green tea contains a whole host of beneficial antioxidants that lower cholesterol and counteract the regulation of blood fat particles.
Eat fibers and whole grains
Foods like whole-wheat bread and beans can reduce the risk of a heart attack. Eat 30 grams of fiber daily.
Eat fat fish
The fatty fish salmon and anchovy are two species that are bursting with the beneficial omega-3 fatty acids. Fish at least once a week can radically reduce the risk of a heart attack.
Orange juice and grapefruit have many strong antioxidants.
Nuts are both useful and tasty. But don’t overdo it, nuts are fatty.
Move and exercise
It takes 20 minutes of exercise daily to take your heart out of the danger zone. Get a little movement into your daily routine if you have a sedentary job.
Avoid too much salt
According to the World Health Organization, young men salt twice as much as recommended. It increases the risk of high blood pressure and cardiovascular disease.
Try yoga or stretch your body out otherwise. A Japanese study shows that people who stretched smoothly had 30 percent less stiffness in the arteries.