Strengthening your heart naturally is an essential step in preventing cardiovascular diseases and maintaining overall well-being.
Here are the best approaches to support and fortify your heart muscle while reducing the risk of complications.
Contents
What are the symptoms of a weakened heart?
A weakened heart can manifest through symptoms such as:
- Arrhythmia or irregular heart rhythms
- Shortness of breath, even at rest
- Persistent fatigue
- Chest pain
If you have a family history of heart problems or have experienced a heart attack, you may be at a higher risk.
How to strengthen the heart
Maintain a healthy weight
One of the main causes of heart dysfunction is arrhythmia or rhythm disorders.
If you’ve had a heart attack or have a family history of heart problems, your risk increases.
Maintaining a healthy weight is crucial.
Excess weight, often measured by BMI (Body Mass Index), is strongly linked to heart attacks.
To reduce risks, focus on a balanced diet and regular physical activity to limit the buildup of harmful fats, particularly around the waist and vital organs.
Losing even a small amount of weight alleviates the stress on your heart and improves its health.
Practice controlled breathing techniques
Although lesser-known, this method effectively eases the heart.
Proper breathing optimizes oxygen levels in the blood, reduces stress, and relieves pressure on the heart muscle.
Try cardiac coherence exercises: inhale for 5 seconds, exhale for 5 seconds, and continue for 2 to 5 minutes daily.
These simple exercises significantly enhance heart function.
Try interval training
Burst training, or interval training, combines high-intensity exercises with short rest periods.
These 10–15 minute sessions effectively stimulate the heart without undue risk, as long as you monitor your heart rate with a suitable device.
During intense effort, your heart rate accelerates, improving oxygenation and circulation.
Alternating between effort and rest strengthens the heart and reduces the risk of heart attacks.
Keep intense phases brief and rest adequately between cycles.
Which foods strengthen the heart?
Improving heart function involves incorporating foods that boost circulation, lower blood pressure, enhance endurance, and protect cognitive function.
Enhance blood circulation
- Eat nitrate-rich vegetables like beets, celery, lettuce, radishes, and spinach.
- Incorporate cacao into your diet by consuming about 40 grams of dark chocolate (75% cacao).
- Add garlic to your daily meals.
Nitrates
Nitrate-rich vegetables stimulate the production of nitric oxide, a vasodilating molecule that improves blood flow and reduces blood pressure.
They also support the health of endothelial cells in blood vessels, reducing the risk of cardiovascular diseases, atherosclerosis, cancer, and sudden death.
- Cooking decreases nitrate content in vegetables by about 50%, but the remaining amount still benefits heart health.
- Cooking also reduces oxalates, which can form kidney stones.
- To limit oxalates, opt for vegetables like carrots, radishes, sweet potatoes, or cabbage.
- Leafy greens are high in vitamin K1, which prevents blood clots but may interfere with blood thinners.
- Cruciferous vegetables may deplete iodine levels; increase iodine intake with seafood, milk, yogurt, or cheese.
- Nitrates in meat lack the same benefits as those in vegetables.
- Salivary bacteria activate nitrates; avoid frequent use of antibacterial mouthwashes.
Cacao
Dark chocolate, rich in flavonoids, supports nitric oxide production.
This highly reactive molecule plays a key role in improving blood circulation through its enhanced bioavailability and anti-inflammatory properties.
Garlic
Garlic contains hydrogen sulfide, which helps stabilize blood pressure by promoting blood vessel relaxation.
Regular garlic consumption reduces blood pressure and improves cholesterol levels by lowering LDL and slightly increasing HDL.
If you dislike its taste or odor, opt for odorless garlic supplements (600 to 1200 mg daily).
Synergistic benefits for the heart
Combining nitrate-rich vegetables, cacao, and garlic synergistically enhances cardiovascular function.
- Nitrates boost nitric oxide production.
- Cacao maintains nitric oxide levels.
- Garlic promotes nitric oxide production.
Together, these three support a strong heart and optimal circulation without overburdening the body.
How to block heart-affecting inflammation
Inflammation is a key factor in many heart conditions, including atherosclerosis and coronary artery disease.
Fortunately, several natural substances are recognized for their ability to reduce inflammation.
Here are some of the most effective ones:
- Turmeric
Turmeric, a spice commonly used in Indian cuisine, contains a powerful active compound called curcumin, a natural anti-inflammatory agent.
It has been studied for its beneficial effects on various inflammatory conditions, including those affecting the heart.
To enjoy its benefits, you can easily add it to your meals, such as soups, curries, or smoothies.
Another option is to take curcumin as a supplement, often combined with black pepper (which enhances absorption) to maximize its anti-inflammatory effects (aff).
- Ginger
Ginger is a root widely known for its medicinal properties, including its anti-inflammatory and antioxidant effects.
It works by inhibiting specific enzymes responsible for inflammation in the body.
Ginger can also improve blood circulation and reduce the risk of clot formation, which is vital for heart health.
It can be consumed fresh, grated into savory or sweet dishes, or used to make soothing teas.
For more targeted effects, you can also opt for ginger supplements, which offer a higher concentration of its active compounds.
- Omega-3 Fatty Acids
Omega-3 fatty acids are essential for the body's proper functioning, and their role in reducing inflammation is particularly important for heart health.
Found in high amounts in fatty fish like salmon, sardines, and mackerel, omega-3s help lower triglyceride levels, reduce inflammation, and prevent plaque buildup in the arteries.
If you don't regularly consume these fish, fish oil supplements can be an excellent alternative.
They are often enriched with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the most active and beneficial forms of omega-3s for the heart.
Strengthen your heart easily with this 30 days Healthy Heart Challenge Printable
Which supplements benefit the heart?
Vitamin D
Vitamin D3 is essential for the heart.
It regulates insulin levels, it provides cardiovascular prevention, immunity, brain function, nervous system.
There are two forms of this vitamin:
- ergocalciferol or vitamin D2 which is produced by some plants when exposed to UV sunlight but is not very effective
- cholecalciferol or vitamin D3 which is biologically active and is produced by human or animal exposure to sunlight
Prefer vitamin D3 as cholecalciferol if you wish to supplement (aff).
Consider taking 5000UI per day.
Vitamin K2
Vitamin K2 is excellent for bone growth, but many studies show that it plays an important role in the prevention of diabetes and cardiovascular disease due to its anticoagulant effect.
For better bioavailability, go for a vitamin K2-MK7 supplement (aff)
The recommended dosage is 100mcg per day.
Niacin
Niacin is a major supplement for cardiovascular health.
In fact, niacin is the umbrella term for all forms of vitamin B3.
It is particularly recommended to increase HDL cholesterol levels.
On the other hand, this vitamin is not recommended at all if you have no heart risk.
Bergamot benefits
Bergamot is a citrus fruit grown in Italy and France.
Studies have shown the impact of bergamot on blood sugar and cholesterol levels.
It acts in the same way as statins and also has anti-inflammatory and antioxidant properties.
Bergamot can also improve HDL and LDL cholesterol levels.
You can use bergamot in the kitchen for your dishes and desserts.
You can also drink it as herbal tea or flavored tea.
Berberine
Berberine is a plant of Chinese origin widely used to fight bacterial diarrhea but some studies have shown that it is as effective as Metformin (antidiabetic drug), that it is very active against type 2 diabetes, hyperlipidemia (too high levels of lipids in the blood), and hypertension.
All without any side effects.
Note that berberine has a half-life of 4.8 hours, which is why it should be taken twice daily for cardiac prevention (aff).
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Other supplements are also very beneficial for cardiovascular health.
So you can add:
Magnesium
It has been proven that magnesium deficiency or even a simple lack leads to cardiovascular diseases.
Its main role is to ensure neuro-muscular transmission, which contributes to a normal heart rhythm.
Go for a form of magnesium bisglycinate which is the formula best tolerated by the body (aff).
The indicated daily dosage is 6mg per kilo per day.
Coenzyme Q10
Coenzyme Q10 or ubiquinol, its most bioavailable formula, plays an essential role in the transmission of signals in the heart muscle as well as in the production of energy.
Super oxidant, it protects the body from damage caused by free radicals, it also improves physical performance and contributes to recovery after exercise faster.
Coenzyme Q10 is very indicated in heart failure and regulates blood pressure.
If you suffer from heart disease, a dosage of 200 to 300mg per day in 2 to 3 doses is recommended.
If you have no declared pathology, supplementation of 50 to 100mg per day is sufficient.
Be careful to avoid all dry forms, a good Ubiquinol supplement must be in the form of capsules containing oil (aff).
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Cinnamon
Cinnamon contains potassium which helps control heart rate and blood pressure, copper and manganese which have antioxidant action.
It also has the potential to improve blood circulation and moderate cholesterol.
So don't hesitate to sprinkle your dishes and desserts with this fragrant spice.
On the other hand, be sure to use only Ceylon cinnamon, because the powder usually found on the market is Chinese cinnamon which contains coumarin, a blood thinner that may be harmful to some and interfere with anticoagulant therapy (aff).
Strengthening your heart
Whether you already have a heart condition or are simply looking to prevent one, it’s possible to strengthen your heart and optimize its function as a muscle.
By adjusting your habits and following these recommendations, you can effectively fortify your heart while improving your overall quality of life.
Make your heart health a priority starting today!
Faq: How to improve heart health
How can I make my heart stronger?
To strengthen your heart, focus on regular exercise such as brisk walking or cycling, along with eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Managing stress and avoiding smoking are also key.
What exercise is best for my heart?
Aerobic exercises like walking, jogging, swimming, or cycling are excellent for heart health. They help improve cardiovascular fitness, lower blood pressure, and reduce cholesterol levels.
What foods are good for my heart?
Opt for nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Berries, citrus fruits, apples, and bananas are particularly beneficial for heart health due to their high fiber, vitamin, and antioxidant content.
Which fruit is the healthiest for my heart?
Berries, citrus fruits, apples, and bananas are all excellent choices for heart health. They provide essential nutrients like fiber, vitamins, and antioxidants that support cardiovascular wellness.
Is it possible to improve heart strength?
Yes, you can improve heart strength through lifestyle changes such as regular exercise, a balanced diet, stress management, and avoiding harmful habits like smoking. Consistency in these habits is key to enhancing heart health.
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Strengthen your heart easily with this 30 days Healthy Heart Challenge Printable
Thank you so much Marie. My PCP found that I had a heart murmur so I went to Cardiologist, who, sent me to hospital to have tests, got tests back went back to Cardiologist to find out results (older man who said my heart was normal for my age - 73 - and essentially told me not to worry my pretty little head). I asked questions, he skirted them with, "you can flagellate yourself if you want, into a heart attack by being apprehensive and worrying, there is nothing you can do but what you are doing. I exercise moderately, eat a low fat, very low carb, high protein diet. I feel fantastic. But I don't believe there is nothing I can do to strengthen my wonderful heart! I have put into practice this morning the breathing exercises - am going to get the supplements.
Thank you for being knowledgeable about our hearts!