How to strengthen the heart muscle

Written By The HealthMeth Team - Updated On Saturday, February 27, 2021 2:00 PM


The heart is the main key to blood circulation in the body, as it is responsible for pumping blood to be delivered to the various parts of the body, and in fact a healthy heart beats 60-100 beats per minute, and the pulse rate and speed may increase when needed, and the heart consists of four main chambers, Two ventricles representing the lower chambers of the heart, separated by the tricuspid valve, and two representing the upper chambers of the heart, separated by the mitral valve or mitral valve , and in the heart are two other valves They separate the chambers from the blood vessels and are known as the pulmonary valve and the aortic valve. [1]

Strengthening the heart muscle

Heart disease is the number one cause of death worldwide, but it can often be prevented by changing lifestyle and knowing how to deal with the risk factors causing these diseases. Among the tips that are offered to strengthen the heart muscle and keep it healthy are the following: [2] [3]

  • Quit smoking: so as to consider smoking one of the major reasons associated with heart disease.
  • Weight loss: not to overeat, especially during events and holidays, as it was found that deaths due to heart attacks increase when eating large amounts of food, and this can be explained by eating too much food at one time, which leads to blood transfer from the heart to the digestive system , Increased and irregular heartbeat .
  • Avoid stress: In fact, there are more than 1,400 biochemical responses to stress by the body, including high blood pressure and an increase in heart rate, which in turn increases the risk of heart disease.
  • Exercise: This is because of its role in reducing blood pressure, improving blood circulation, and strengthening the muscles in general, including the heart muscle, reducing fat and maintaining an ideal healthy weight , in addition to reducing tension, improving mood and helping to relax, and perhaps aerobic exercises are among the most famous examples of exercises The most beneficial and important exercises for the heart muscle, including jogging, jumping rope, cycling, skiing, rowing, and water aerobics . [4]
  • Sleeping for long enough: Some studies have shown that sleeping for seven hours a night leads to less calcium in the arteries, which in turn reduces the risk of heart disease. [3]
  • Maintain blood pressure: causes high blood pressure , damaging the walls of the arteries , which entails the difficulty of blood and oxygen access from the heart to the rest of the parts of the body and vice versa, and this is what drives the heart to pump blood more strongly and greater speed. Therefore, adults are advised to monitor their blood pressure every 3-5 years if they are between 18-39 years old. As for people aged forty years or over or who suffer from high blood pressure, it is recommended to check blood pressure every year. To reduce high blood pressure, it is recommended to reduce your salt intake and increase your intake of fruits, vegetables and whole grains. [3]
  • Reducing saturated fats: Saturated fats are found mainly in meat and full-fat dairy products, so people are advised to choose small pieces of these meats and products, and choose low-fat ones. It is also recommended to completely stay away from trans fats, which are found in some processed foods, as they raise the level of bad (LDL) cholesterol. The presence of trans fats can be detected by checking the list of ingredients for food commodities and avoiding those that contain hydrogenated or partially hydrogenated oils because they are unsaturated fats. It is also recommended to do a cholesterol test every five years. [5]
  • Conducting routine checks: which aim to detect diabetes, as there are millions of people who do not know that they have diabetes , and over time, high blood sugar leads to damage to the arteries and an increase in the possibility of heart disease. Therefore, it is recommended that people aged 45 years or over, pregnant women, or people who are overweight and have other risk factors for diabetes are advised to undergo diabetes screening. In the event of diabetes, patients are advised to follow a diet that helps control diabetes, in addition to exercising. [5]

Heart-healthy foods

There are many heart-healthy foods , including the following: [6]

  • Fish rich in omega-3s , such as salmon, tuna, mackerel, herring, and trout.
  • A handful of healthy nuts such as almonds or walnuts.
  • Berries and strawberries, because of their richness in nutrients beneficial for heart health and their high content of soluble fiber.
  • Flax seed; They contain omega-3 fatty acids, fiber, and phytoestrogens, which are important for promoting heart health.
  • oatmeal.
  • Beans of all kinds, as they are rich in fiber, B vitamins, minerals, and other nutrients necessary for a healthy body and heart in particular.
  • Vegetables in different colors, such as green, yellow, and orange, such as carrots, sweet potatoes, and red peppers, are rich in carotenoids, fibers, and vitamins that enhance heart function.
  • Spinach by using it in sandwiches and salads instead of lettuce.
  • Fruits like oranges, melon, and papaya are rich in nutrients like beta-carotene, potassium, magnesium, and fiber.
  • Tomatoes, including dried varieties, provide lycopene, vitamin C, alpha and beta-carotene.
  • Dark chocolate that contains at least 70% cocoa.
  • Broccoli is rich in nutrients, including vitamins C and E, potassium, folate, calcium and fiber.


  1. "Heart and Circulatory system" , , Retrieved 27-3-2018. Edited.
  2. "7 powerful ways you can strengthen your heart" , , Retrieved 27-3-2018. Edited.
  3. ^ A b t "Tips For the Better Heart View Health" , the , Retrieved 27-3-2018. Edited.
  4. "Heart Failure: Exercise for a Healthy Heart" , , Retrieved 28-3-2018. Edited.
  5. ^ A b "Tips For the Better Heart View Health" , the , Retrieved 27-3-2018. Edited.
  6. "15 Heart-Healthy Foods to Work into Your Diet" , , Retrieved 28-3-2018. Edited.