Maintaining a healthy heart: Here are the 30 best ways to strengthen the heart muscle in 2022

Maintaining a healthy heart: Here are the 30 best ways to strengthen the heart muscle
Maintaining a healthy heart: Here are the 30 best ways to strengthen the heart muscle

Maintaining a healthy heart is one of the most important things that everyone should care about. Mosaic of mistreatment that led to her poor condition. Fortunately, you can follow some ways to reduce the risk of heart disease. Some studies suggest about 80% of heart disease can be prevented. Here are the 30 best ways to strengthen the heart muscle.

Tips to maintain a healthy heart

1. Eat dark chocolate

Numbers of studies have shown that eating dark chocolate can improve a number of heart disease prevention factors," says acupuncturist Jamie Bacharach.

This includes levels of oxidized LDL in the blood, which are closely related to the development of heart disease. This is largely thanks to the antioxidants found in dark chocolate. It also reduces the number of heart conditions.

2. Carefully take care of heart health

It's best to try different methods of fitness to not only maintain an outward appearance, but also improve health and avoid a rise in many diseases," says Maria M. Gera, a personal trainer and national volunteer with the American Heart Association's "Go Red for Women.

Aerobic Physical Activity Is What You Say Physical activity returns to 150 minutes a week of physical activity. That he be trained, in addition to that he will be trained.

3. Sit lower

The health of the heart and arteries diminishes due to inactive negative pollution and sitting for a long time, because doing some exercise and daily activities. and improve heart health. In fact, just your bedtime can design that long toward strengthening the heart.”

She also adds, Walking while walking while watching TV, working at a desk without a chair, or sitting for hours on end are two examples of a lifestyle that can be easy in a healthy and heart-strengthening lifestyle.

4. More than exercise is a healthy heart.

Doing regular exercise will help make your cardio perform, says Sanjeev Patel, MD, a cardiologist at the California Medical Institute in California.

He adds, It will also help with stress and improve sleep quality. In addition to contributing to body weight loss and improving muscle strength. In general, cardio exercises help reduce the chance of treatment for other symptoms such as high blood pressure and blood sugar.

Cardio exercises: The best exercises are swimming, swimming or cycling for at least 30 minutes a day, because these exercises are called (cardio exercises) among the best exercises to maintain their health.

5. Try resistance training

Exercise is often done like [lifting weights], but the opposite is true, says John Martinez, MD, a primary care and sports medicine physician in Davis, California. Some operations have started properly and normally.

He adds, It improves the strength of the heart wall. Regular exercise.

Note that patients with twice a week are tried in our experience

6. Eating blueberries daily is one of the ways to maintain a healthy heart

The ways to strengthen the heart muscle that I would recommend is to eat a cup of blueberries every day,”says Lauren Manker, a registered dietitian at her Dietitian. Where the background shows that the platform may be healthy.

The affirmation: A study recently studied in the American Journal of Nutrition and Therapeutics found that eating blueberries alone, or adding them to salads, made it one of the components of a smoothie formed after exercise as a heart-strengthening beverage.

7. Avoid simple carbohydrates and added sugar

It's important to avoid eating inflammatory foods like simple carbs and added sugar in order to strengthen your heart muscles and keep your heart healthy," says Fine. “This is because an increased intake of refined carbohydrates and sugar can exacerbate inflammation in the body and weaken the heart muscle.

Therefore, focus on eating whole foods and limiting processed foods and those that contain added sugar. Also, when buying prepackaged products, choose products with fewer refined carbohydrates (and as little sugar as possible).

8. Reduce your sodium intake for a healthy heart

A diet rich in sodium is a major risk factor for high blood pressure, which can in turn weaken the heart muscle.

That's why the American Heart Association recommends limiting sodium intake to 2,300 mg (about a teaspoon of salt) per day. Most Americans, for example, consume about 3,400 mg per day. But it is better not to salt the food, and look for food products that have a low sodium content.

9. Eat more fiber, which contributes to maintaining a healthy heart

Supplementing your daily dietary fiber needs is important for heart health,” says Nicole Harwood Nash, certified personal trainer and fitness trainer with The Workout Digest. Plus, if you're looking for foods to strengthen your heart, fiber is perfect. It also works to prevent constipation, and maintain the gut flora.

The microbes in our gut feed on fiber,” she says. Without eating enough fiber, they starve and therefore can feed on the lining of the gut, which is linked to a risk of heart disease.

Fruits and vegetables are high fiber food sources. To get enough fiber, follow the US Dietary Guidelines which says you should eat 1 to 2 cups of fruit and 2 to 3 cups of vegetables daily.

10. Follow the Mediterranean diet The ideal diet for maintaining a healthy heart

Experts say the Mediterranean diet is an excellent heart-healthy diet. This is because they focus on eating fruits and vegetables, healthy fats like avocado and olive oil, and lean protein like salmon. So consult your doctor about whether the Mediterranean diet is right for you.

11. Lose weight

Being overweight or obese is a major risk factor for heart disease. It also tends to be linked to other conditions  including high cholesterol, high blood pressure and diabetes  that weaken the heart muscle.

So according to the National Institutes of Health, losing just 5 to 10 percent of your body weight can strengthen your heart and arteries and reduce your risk of heart disease.

12. Stay away from smoking as one of the ways to maintain a healthy heart

Tobacco smoke contains more than 7000 types of toxic substances. And when inhaled, it damages the arteries and weakens the heart. So, says Patel, "you should stop smoking, to reduce the risk of heart attacks and strokes by 40 to 50%."

Also, if you can't quit smoking, discuss with your doctor about strategies that can help you do so. And if you don't smoke, never start this bad health habit.

13. Stand up for yourself

I encourage women to stand up for themselves and live with a healthy heart by taking an interest in heart health and overall wellness, says Susan Steinbaum, a preventive cardiologist in New York and an expert in "Go Red for Women" of the American Heart Association. “Heart disease is no longer just a problem for older women or just men heart attacks are on the rise in young women too!!

But the good news is here,she asserts. That up to 80% of heart disease is preventable. This is by following some simple changes in our diet and lifestyle, which can help lower the risk of heart disease.”

Women should talk to their doctors and make living a healthy lifestyle a priority by getting more physical activity, eating the right food, and keeping their blood pressure in check,” Steinbaum says.

14. Get a quiet and restful sleep, to be able to maintain a healthy heart

Are you looking for the answer to the question of how to strengthen the heart muscle? The simplest way to get this is restful sleep. Lack of sleep can affect your cardiovascular health. Sleep is the period during which the body repairs itself, including the heart.

Also, according to a study by the Center for Disease Control (CDC), people who slept less than 7 hours a night had more heart attacks — in addition to obesity, type 2 diabetes and high blood pressure, conditions that lead to Heart disease.

That's why experts - including the American Sleep Foundation - recommend that adults sleep seven to nine hours a day.

15. Eat salmon twice a week to maintain a healthy heart

Salmon is full of nutrients that are important to a healthy body, such as omega-3 fatty acids, which can help improve blood circulation and reduce the risk of heart disease,” says Rima Kleiner, a registered dietitian in Greensboro, North Carolina.

According to the American Heart Association, a healthy diet and lifestyle are the best weapon for fighting heart disease, with a particular focus on seafood," she says.

Eating oily fish that contains omega-3 fatty acids  such as salmon  at least twice a week may help reduce the risk of coronary artery disease," says Kleiner.

16. Eat more fruits and vegetables for a healthy heart

Foods rich in phytonutrients will provide the body with antioxidants that reduce the growth of free radicals that cause damage to the cells of the body, because they strengthen the heart,” says Rachel Fine, a registered dietitian in New York.

Fruits and vegetables are loaded with these beneficial plant compounds," she says. So eating one or more fruits and vegetables at every meal, including snacks, ensures that you get enough phytonutrients to keep your heart healthy.” That's why at every meal you eat try to fill half of your plate with fruits and vegetables.

17. Eat healthy fats and lean protein

Protein is very important when it comes to strengthening the heart,” says Fine. Fatty fish and food sources full of healthy fats such as avocados and chia seeds  will give you lean protein to improve heart and body health, and build and strengthen the heart muscle. 

Therefore, you should consume about 0.8 grams of protein per kilogram of body weight each day. It is best to get it from lean protein sources such as skinless chicken, salmon and beans. And chia seeds are a good source of healthy omega-3 fatty acids as are fish.

18. Stay away from alcohol in order to maintain a healthy heart

We all know that drinking too much alcohol can lead to liver problems. But it can also harm the health of the heart, leading to cardiomyopathy  a condition in which the heart becomes enlarged and weak. Drinking alcohol increases the risk of heart attacks and strokes. So for the sake of heart health and reducing the risk of cancer, steer clear of alcohol.

19. Keep your cholesterol low

As we age, the body produces more harmful cholesterol, which can build up in the arteries, increasing the risk of heart disease and stroke. So experts recommend a blood cholesterol test every five years, but older adults may need to get it done more often.

The total cholesterol level in the body should be less than 200 milligrams per deciliter (mg/dL). The LDL level in the blood should be less than 100 mg/dL. In addition, the HDL level should start at 60 mg per deciliter or higher.

20. Keep your blood pressure low in order to maintain a healthy heart

High blood pressure is the second most common preventable cause of death from heart disease or stroke — second only to smoking.

So follow up with your health care provider to have your blood pressure checked regularly. To strengthen the heart muscle, follow their recommendations about lifestyle changes and/or take appropriate medication to reduce blood pressure and maintain a healthy heart.

21. Do more physical activity outside the gym in order to maintain a healthy heart

The heart is a muscle like any other muscle in the body, and you can strengthen it with a few steps,” says Alyssa Boone, a NASM-certified personal trainer at “Activating the heart and blood vessels, for example, is a known way to strengthen the heart and improve its health. And that doesn't mean you have to walk 10 miles. Sometimes a brisk walk is enough for a while.

22. Keep your teeth and gums healthy

According to Harvard Medical School, in the medical community, there is a growing suspicion that gum disease is linked to coronary heart disease. Harmful bacteria in your mouth can cause inflammation throughout the body, which weakens the heart muscle. Therefore, it is necessary to clean the teeth and gums regularly with going to the doctor in order to check the teeth twice a year.

23. Don't sleep too much

Research published in the Journal of the American Heart Association has found that sleeping more than eight hours a day may increase the risk of heart disease. Sleeping nine hours increases the risk of heart disease on average, and 11 hours of sleep may increase the risk of heart disease by 44 percent.

So get enough sleep for seven to nine hours - no more and no less in order to strengthen the heart muscles.

24. Use endurance training to keep your heart healthy and strong

Exercise is critical to heart health,” says Nicole Weinberg, MD, a cardiologist at Providence Saint John's Health Center in Santa Monica, California. Also, doing some exercises that increase your endurance - exercises to strengthen your blood vessels and the heart - and measuring the impact on your health may help you get rid of coronary artery disease symptoms easier.

For example, if you usually run a mile without any symptoms of fatigue on you, try to increase this distance each time until you feel tired - in order to increase your endurance - but if you cannot run a few distances after you have been running For a mile or more, you need to see your GP.”

This is because symptoms of coronary artery disease do not always manifest as chest pain or shortness of breath, which is why using regular exercise to increase your endurance as a key measure is key in reducing your risk of these diseases.”

25. Don't neglect the annual examination

Patients who get regular physical exams will be able to assess their risk factors for coronary artery disease,” Weinberg says. “Through your annual check-up, you will do an EKG, check your blood pressure and cholesterol. All of these are risk factors for heart disease.

26. Take the stairs for a healthy heart

It's not surprising that the number of heart attacks increases dramatically after the appearance of the elevator," says Richard Wright, MD, a cardiologist at Providence Saint John's Health Center in Santa Monica, California. “So take the stairs instead of using the elevator to get better health and to reduce the risk of having a heart attack or attack.

27. Cook at home

Above all else, try to make your own food in your own home, so you can control what you eat and what goes into it,” says Patel. He focused on preparing some foods to strengthen the heart muscle.

28. Take care of mental health

Depression is associated with a higher risk of heart attack. why? Because feelings of sadness and isolation put a heavy burden on the heart - just like anxiety or stress. So if you're feeling socially isolated or depressed, talk to your health care provider about the best way to treat it.

29. Get vitamin K that contributes to maintaining a healthy heart

If you are looking for foods that strengthen the heart muscle, you should look for foods that contain vitamin K, which is mostly found in leafy green vegetables,” says Harwood Nash. Without vitamin K2, calcium will harden in the arteries, leading to heart disease.” This explains why a huge study published in the British Journal of Medicine found that taking calcium supplements increases the risk of heart attacks and strokes by 20 to 30 percent.

Foods that are high in vitamin K include:

Brussels sprouts.



cabbage vegetables


30. Move more at work

If you have a desk job, consider walking while you work," says Harwood Nash. “Set up a meeting on your phone, for example, so you can take a brisk walk while talking on the phone. You can also suggest having some walking meetings in order to strengthen the arteries of the heart.


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