Our heart is a true miracle — beating around 100,000 times every day to supply our body with vital oxygen and nutrients.
Yet, many people only start thinking about their heart when problems arise. However, heart health can be actively supported with just a few simple measures.
Here are seven effective tips to strengthen your heart and reduce the risk of disease.
This information was reported by the newspaper Freundin.
1. The Right Diet
What we eat has an impact on heart health.
The Mediterranean diet, rich in vegetables, fish, healthy oils, and low in sugar, is particularly beneficial. Reducing salt intake can also help regulate blood pressure.
Cardiologist Dr. Catharina Hamm recommends potassium-enriched salt as an alternative. Additionally, beetroot can support heart health by dilating blood vessels and promoting blood circulation due to its natural nitrate content.
2. Maintain a Healthy Weight
Excess weight puts significant strain on the heart, increasing the risk of high blood pressure, diabetes, and vascular disease. Eating less frequently and allowing longer breaks between meals can help stabilize blood sugar levels and reduce stress on the heart.
3. Avoid Nutrient Deficiencies
Omega-3 fatty acids, vitamin B12, and vitamin D play a crucial role in heart health. Vegetarians, older adults, and individuals with limited sun exposure should ensure adequate intake—supplements may be necessary in some cases.
4. Reduce Recreational Drugs
Smoking and excessive alcohol consumption damage blood vessels and significantly increase the risk of cardiovascular disease.
"Red wine is not fundamentally healthy, but occasional consumption in moderation is acceptable," explains Dr. Hamm.
5. Exercise
Regular physical activity is essential for a strong heart. A combination of endurance training, strength training, and stretching exercises supports the cardiovascular system and stabilizes blood pressure.
Experts recommend at least 150 minutes of exercise per week for optimal heart health.
6. Monitor Key Health Indicators
Blood pressure, cholesterol, and blood sugar levels should be checked regularly. If lifestyle changes are not enough to maintain healthy levels, medical treatment may be necessary.
Additionally, psychological stress can impact heart health just as much as an unhealthy diet. Managing stress is just as important as monitoring physical health.
7. Laugh More
Chronic stress increases inflammation in the blood vessels, raises the risk of heart disease, and is particularly harmful to women.
Finding ways to resolve conflicts, relax consciously, and laugh regularly can help protect the heart and improve overall well-being.
Heart health starts with daily choices. By maintaining a healthy diet, staying active, managing stress, and making mindful lifestyle adjustments, you can strengthen your heart and support long-term well-being.
