The heart muscle is nourished by three trace elements – potassium, magnesium and calcium. They regulate the heart rate, lower blood pressure, remove bad cholesterol and excess fluid from the body. Include dried fruits, cereals, jacket potatoes, dairy products, cheese, sea fish, bran bread and greens in your diet.


The main vitamins for people with diseases of the cardiovascular system are B vitamins. They are involved in the regulation of contraction of the heart muscle, relieving vasospasm, normalising the blood supply to the heart, and preventing blockage of blood vessels. The best sources of B vitamins are dark green leafy vegetables and legumes (peas and green beans), fish, whole grains, soybeans, fruits and vegetables.


The high content of salt in the diet contributes to the retention of water in the tissues of the body, and this leads to an increase in blood pressure and creates an additional burden on the heart. Therefore, do not salt homemade dishes during cooking.


“Bad” cholesterol damages the lining of the inner wall of the vessel, accumulates in it, resulting in the formation of atherosclerotic plaques, which then “harden” and clog the vessel. It is fraught with death. Therefore, give up “cholesterol” meat (pork, lamb). Give preference to veal and chicken (without the skin – it also has a lot of cholesterol).


Exclude from the diet foods and drinks that excite the central nervous system and heart: strong tea, coffee, chocolate, cocoa, spicy spices. The same goes for alcohol in large quantities. All of them are provocateurs of diseases of the cardiovascular system.


When the blood is “thick”, it is difficult for it to carry nutrients to the heart cells. To avoid this, drink drinks rich in vitamin C: rosehip infusion or cranberry juice. And eat garlic, which has the same property.


Good sleep is the best way to deal with stress. For complete relaxation, take a walk before going to bed, ventilate the bedroom, drink milk with honey.


It has been established that a heart attack is more common with people in a depressed mental state. Keep in mind: if you are depressed, you risk your heart even more than a smoker. A diary is one of the cures for stress. Regular diary entries relating to the strongest emotions, innermost thoughts and feelings help to overcome the state of depression.

Women who force themselves to keep quiet during family quarrels are more likely to die prematurely, according to a new study. They are also more prone to depression and irritability syndrome. Physicians from Gaithersburg, Maryland, observed 3682 men and women. For ten years, scientists recorded their heart disease and death from any cause. It turned out that women who forced themselves to remain silent during family quarrels died 4 times more often than those who were not shy in expressions.

Why do you need to train your heart?

Regular exercise helps you become more stress-resistant. Stress has a detrimental effect on the heart, while regular exercise contributes to the production of neurotransmitters and a decrease in the hormone cortisol. But here it is important to understand that during physical, as well as during emotional overload, stress hormones are produced – adrenaline and norepinephrine.
But sports are needed not only for training muscles but also for getting rid of tension. Therefore, loads in the first place should bring pleasure, but at the same time not become an addiction. If you’re too ambitious, you may be addicted to adrenaline, which is not good for your cardiovascular system. In addition, participation in exhausting marathons can bring another problem – joint diseases and inflammation in the body.
Thus, when choosing a sport and the number of loads, it is important to observe moderation. But sports loads not only allow you to get rid of stress, but they also contribute to an increase in the volume of the heart. A trained heart pumps more blood at a time, i.e. the organ can make fewer contractions. In this case, we are talking about an increase in volume and not size. With regular exercise, the volume of the lungs also increases, i.e. the body is better saturated with oxygen and the heart does not lack nutrition.

How to train the heart and blood vessels

The main rule that must be followed during aerobic exercise (cardio) is to control the heart rate. In this case, training gives a noticeable effect even in combination with a small anaerobic (strength) load.

How to train the heart correctly? Everything is pretty simple. When training, it is important to monitor the pulse: the indicators should reach 120-140 beats per minute and remain at the same level throughout the entire session. In this case, the volume of the heart will increase due to the stretching of the walls. If the pulse increases to 180-200 beats and stays at this level for more than 20 minutes, lactic acid is released, due to which the walls thicken. Thickening leads to the gradual death of cells and an increased risk of a heart attack, so such loads do more harm than good.

What workouts have a positive effect on the heart muscle

When choosing a sport, you need to take into account both the physical capabilities of the body and your emotional state. If the soul does not lie in any training, it is better to choose other exercises.

Useful workouts for the heart muscle:

  • Walking. Most suitable for beginners. It is important not to stop for 40-60 minutes and increase your walking speed over time. From walking the heart is not overloaded even in untrained people.
  • Run. You can run both in the gym and in the park, as well as at home on the spot. But, as with other types of exercise, it is important to monitor the pulse. Running may be contraindicated for overweight people.
  • Swimming. Has no contraindications. You can visit the pool for overweight people and patients with diseases of the joints, spine.
  • Walking up the stairs. Intense load. At first, you can climb several floors, over time you can go higher.
  • Dancing. They train the heart well without overstrain and contribute to the production of endorphins, which allow you to deal with stress.
  • Cycling.
  • Trainers. It is better for beginners to practice in the gym under the supervision of an instructor.

Remember that sports can be practised anywhere. It is not necessary to sign up for a gym if a large crowd of people does not allow you to relax. It is important to find a suitable place where you feel comfortable. It can be a park, street, own apartment, office. If, on the contrary, you experience anxiety from a lack of communication, team sports are suitable for you: volleyball, basketball, water aerobics. The optimal mode is 30-60 minutes of classes 3-4 times a week.

Is it possible to train the heart with heart disease

Cardiovascular disease is not a contraindication to exercise. Although it is worth clarifying that cardiac diseases are different and of varying severity, so all classes must be agreed with the doctor.

Physical activity is necessary for those who suffer from heart disease and blood vessels, as well as those who have undergone surgery, but first you need to get the opinion and permission of a cardiologist. If you experience fatigue even from minimal physical activity, you may have problems with the cardiovascular system. In this case, you should undergo an examination and refrain from exertion for a while. If you have already been diagnosed with heart disease, a consultation with a cardiologist is vital. You can undergo high-quality diagnostics and get advice from an experienced doctor at the Chekhov Vascular Center in the Moscow Region.