How to strengthen the heart with exercise and food

How to strengthen the heart with exercise and food

The heart needs to be strong and resistant to all organs to function properly. See how to do it

Having a healthy and strengthened heart is essential for it to function more efficiently. Therefore, blood will travel through the arteries and veins with adequate pressure and all organs will function better. Another benefit is that this care prevents cardiovascular diseases, such as high blood pressure, high cholesterol, stroke, and heart attack. For all that it is so important to strengthen the heart.

How to strengthen the heart: 6 tips

The advice on how to strengthen the heart is to maintain a good diet and a routine of physical activity.

While the body is exercising, the muscles will need more nutrients and oxygen. Then, the heart will have to work harder to meet these needs through the blood.

In addition, because it is a muscle, the more the heart is exercised, the stronger and more resistant it will become. Therefore, it will pump blood into the body more efficiently.

As for food, decisions must be taken that avoid the accumulation of fat in the walls of the arteries and that offer all the nutrients that the body needs to work better.

1. Practice 150 minutes of exercise per week

If you don't have time to go to the gym or go for a walk every day, don't worry. A total of 150 minutes of physical exercise per week already reduces the risk of heart problems by 14%. The important thing is to maintain regularity, always doing the same days and without fail.

2. Run

One of the exercise options to strengthen the heart is to run. It can be long-distance and low intensity, trotting. Running is an aerobic exercise and, therefore, is excellent for improving the heart condition.

When you get used to the practice, the heart begins to save energy in performing other tasks, so it will avoid an overload, which can cause heart disease.

3. Walk

If you are not ready to run, walking outdoors is another great option. Walking reduces blood pressure during the first hour and tends to remain that way for the next 24 hours.

As a result, if you can walk for 1 hour daily, you will see a good improvement in pressure. And, of course, it will also strengthen the heart, because your valves will work more and receive more oxygen.

4. Swimming

If you like water sports, swimming is a very complete option for all the organs and muscles of the body. Better yet, it has no impact. So, if you have any problem that prevents you from walking or running due to the impact on your joints, swimming is ideal.

More specifically for the cardiovascular system, swimming contributes to cardiorespiratory strengthening. There it will depend on having a good physical trainer to apply the appropriate exercises, either with varying intensity, varied training and the use of accessories to practice specific activities.

5. Variation of exercises

If possible, practice more than one type of physical activity, one type of training is continuous and the other is interval training. Continuous training will keep your heart rate at a continuous intensity. This will dilate the chambers of the heart and improve the overall performance of the organ.

Interval training strengthens the myocardium, which is the heart muscle, improving the efficiency of pumping blood from the heart to the arteries. These are workouts that vary your heart rate, such as running for 2 minutes at high speed and pausing, for example. It is important to have a physical trainer for this type of activity as well.

6. Healthy eating

To maintain the effectiveness of the exercises, you must be especially careful with food. It makes no sense to do just one thing or another since your performance in physical activity can be very compromised if you eat the wrong way.

So, healthy eating basically consists of eating many fresh and whole fruits, vegetables, roots, seeds, whole grains, eggs, lean meats, and lean dairy products. Moderate and consumption of alcohol and all industrialized foods.

To know the proper amount of each food group you should consume, you need to go to the nutritionist. This professional will perform tests to determine the ideal diet for your body. Complying with all these recommendations, you will soon realize the beneficial effects of strengthening the heart in your routine.

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