9 Tricks to Help Strengthen Your Heart

20 February, 2019
To strengthen your heart, you should try to maintain a healthy diet and combine this with regular exercise. Try to walk at least 30 minutes to an hour a day to achieve good results.

Your heart is your most important muscleThe life of every human depends on it, so it is normal and healthy for you to wonder whether there are tricks to strengthen it. So, here are some tips to help strengthen your heart.

And so that is the idea of this article. Carry on reading and we’ll give you some tricks and general recommendations to help keep your heart working correctly and fulfilling its functions so that you can enjoy a healthy life.

Tips to strengthen your heart

To strengthen your heart it is not enough to just focus on one area of your life and neglect the rest.

This means that, if you just maintain a good diet but you never do exercise, you might still have problems at some point.

The ideal scenario is that you make an effort in all areas. Perhaps to start with you might find this a bit difficult, but then it will become so normal and part of your life that won’t even feel like an effort.

Here are the main tips to strengthen your heart:

1. Consume calcium-rich foods

It is much better to get your calcium directly from foods rather than through pharmaceutical supplements.

To increase your intake of this mineral you can include the following foods in your diet:

  • Vegetables (spinach, curly kale, rocket, broccoli)
  • Low-fat cheese
  • Soy and soy derivatives
  • White beans
  • Almonds
  • Figs
  • Sesame seeds
  • Salmon

2. Don’t forget about antioxidants

Read: Heart Arrhythmias: Symptoms and Consequences

Antioxidants are just as necessary for the body in general as they are for the heart.

Supplying yourself with enough antioxidants reduces the risk of suffering from a stroke.

You can get them naturally by increasing your consumption of:

  • Berries
  • Green tea
  • Fruit
  • Vegetables
  • Dark chocolate
  • Artichokes
  • Lentils
  • Apples

3. Try the Mediterranean diet

There are all sorts of diets in the world, but the Mediterranean diet is one of the best to strengthen the heart.

This is because it is based on foods that are recommended to obtain vital nutrients. The elements that characterize it include:

  • Seasonal fruit and vegetables
  • Sources of healthy fats like olive oil
  • Nuts
  • Protein like fish and several types of meat (lamb, chicken, turkey, etc.)

Don’t miss Lose Weight with the Mediterranean Diet

4. Herbs and spices for cooking

Using spices enables us to substitute table salt when cooking, which reduces the risk of high blood pressure.

The herbs that add most antioxidants to our meals are:

  • Oregano
  • Fresh Dill
  • Thyme
  • Rosemary
  • Mint

You can also take advantage of these herbs and spices to give a new and more exotic touch to your recipes.

You can substitute the dishes you really love but that you know aren’t very good for you for much better versions.

For example, you can make oven baked potatoes seasoned with dill to avoid commercial fries that are rich in saturated fats and preservatives.

5. Increase the consumption of potassium

Eating enough potassium reduces the risk of suffering from heart complications. To strengthen the heart, it is best to eat it directly from natural sources:


  • Bananas
  • Broccoli
  • Potatoes
  • Tomatoes
  • Squash
  • Apricots

6. Do enough exercise

Keeping active will help you strengthen your heart, to be much healthier and to have greater cardiovascular strength. All this means a considerable reduction in the risk of heart attacks.

Among the most recommended forms of exercise are walking and running. The recommended minimum frequency is 30 minutes three times a day. However, you can increase the number of sports you do as much as you like.

If you’re one of those people who hates exercise and can’t stand doing the same activity for several weeks, include several types of sport.

Remember that each sport helps with specific areas of the body and so the best thing is to mix them up to increase the results. Try with:

  • Yoga
  • Swimming
  • Tai Chi
  • Athletics
  • Stretching
  • Walking

7. Eat walnuts

Walnuts are rich in antioxidants and offer greater benefits to the heart than other nuts like almonds, peanuts, and pistachios.

  • We recommend eating a handful of walnuts (5 to 8 walnuts) each day.

To take the best advantage of their benefits, eat them with other products, like oats and fruit. Remember that you can make homemade granola bars and add them in chunks. We suggest eating them daily.

8. Work on being happy

A person who is stressed all the time and goes to the extreme with their obligations tends to have a tense heart at its limit too.

Of course we can’t always be happy and totally satisfied, but equally, you can’t only focus on the negative.


Give yourself time to go out with friends, to do fun activities with your family and have good sex with your partner. All this will make your relationships healthier and will help strengthen your heart.

9. Eliminate negative things from your life to strengthen your heart

  • Try to reduce your consumption of junk food
  • Reduce your stress levels
  • Forget about your sedentary lifestyle and avoid weight gain

To achieve this goal it is important to make some changes in your daily diet and include the above-mentioned foods.

Put these pieces of advice into practice and you’ll see that your heart problems will soon disappear.

Did you enjoy our tips to strengthen your heart?

Lauridsen, H. (2017). Heart regeneration. In Regenerative Engineering and Developmental Biology: Principles and Applications. https://doi.org/10.1201/9781315120188