How to have a healthy heart? Tips, advice and food!

How to have a healthy heart?

To live a long and healthy life, we need a good heart… A healthy heart! The heart is the very engine of our body. It must therefore be taken care of so that it functions at full capacity.

Unfortunately, the older we get, the more our heart becomes fragile, hence the importance of taking good care of it. 10-Trucs presents you below tips and advice to have a healthy heart.

1. What to eat for a healthy heart?

Want to take care of your heart? Well, several things can be considered to have good cardiovascular health. And one of them has to do with food.

Having a good diet helps to have a healthier and much stronger heart.

Some foods are therefore specifically good for heart health. So here are 10 foods for a healthy heart:

Oats are good for your heart:

If you like all foods with oats, such as oatmeal, this will be a good way to take care of your heart.

Indeed, oats contain soluble fibers which reduce bad cholesterol.

Omega-3 and salmon:

Consuming omega-3s is a great way to feed your heart to keep it healthy. Linseed and cold water fish contain a lot. In fish, so you can eat

  • some salmon
  • trout
  • sardines

These omega-3 fatty acids are great for good heart health! If you don’t have salmon, eat tuna!

Eat lots of fruits and vegetables

Fruits and vegetables contain fiber and potassium. This potassium positively influences the effect that sodium has on blood pressure and therefore very good for the heart.

Here are some heart-healthy fruits and vegetables:

  • Tomatoes: tomatoes contain antioxidants as well as vitamins. All good things to have a good heart.
  • Apples: apples prevent blood clots! So to get arteries that aren’t clogged, eat apples.
  • The onions: onions lower blood cholesterol while allowing better blood circulation.

If you are looking for tips and foods that can help regulate blood pressure, then this article offers you some of them: How to lower blood pressure quickly?

eat yogurt

Yogurt has plant sterols that greatly reduce blood cholesterol levels. Up to 10% in some cases.

To enhance the effect on heart health add rolled oats or bran to your yogurt.

Legumes are good for your health!

In recent years, legumes have become a popular health food. So you won’t be surprised to learn that legumes are great for heart health.

In fact, if you eat legumes every day, your cholesterol level could easily decrease by 5 to 10%.

So what are you waiting for, incorporate lentils or chickpeas into your diet!

Walnuts for good blood vessels

Nuts are high in fatty acids which can benefit your heart health. Indeed, thanks to walnuts your blood vessels will therefore remain at their best as well as your cholesterol level.

Here are some nuts to focus on for your heart health:

  • the almonds
  • pecans
  • pistachios
  • brazil nuts

Red wine and dark chocolate, a winning duo

Did you know that red wine could be a good ally for the heart? Indeed, red wine is a good natural cleanser for the arteries! But be careful, do not abuse it.

Did you know that dark chocolate is also good food? Indeed, dark chocolate is good for the heart as it will slightly lower blood pressure.

2. What not to eat?

It is important to have a good overall diet to keep your heart healthy as we just mentioned above.

So it is important to avoid fatty foods, sugar, coffee and anything that is harmful to health. Instead, eat balanced meals with foods from all four food groups.

Avoid processed foods

Processed foods are often high in sodium as well as artificial trans fat. It is best to consume fresh foods that you will make at home.

Here are some foods to cut (as much as possible) from your diet:

  • sweets, pastries and cookies
  • sodas
  • alcoholic beverages
  • foods high in sodium
  • the cold cuts
  • fries, etc.

3. Sport and exercise to keep your heart healthy

How do you expect to have a healthy heart if you don’t move or move very little?! So to have a healthy heart, it is important to do cardiovascular exercises


Every day try to do 30 minutes of walking, running, swimming, or something similar. Your heart will be stronger and healthier!

If you work sitting all day, it’s important to take frequent breaks. So every 20 or 30 minutes get up and move.

4. A healthy weight for a healthy heart

It is not a question here of physical appearance, but of good health. To have a healthy heart, it is important to have a weight proportional to your height.

This is called the body mass index. People with significant excess weight are more fragile from the point of view of health and the risk of cardiovascular disease.

So watch what you eat and incorporate 30 minutes of cardio exercise into your day.

5. Avoid stress

Stress is really bad for people’s health and well-being! It is even thought that stress could raise blood cholesterol levels or even blood pressure.

To keep your heart healthy for a long time, avoiding stress is therefore an excellent solution. Take the time to relax, to get away from it all.

Here are some things to do against stress:

  • Take deep breaths
  • Take steps
  • To do yoga
  • do meditation
  • Take a warm, relaxing bath.

In fact any exercise and stuff to relax as much as possible as often as possible.

6. Quit smoking cigarettes!

Smoking is really bad for people’s health. Indeed, smoking cigarettes causes serious health problems in smokers. Smoking is not good for your health in generalfor the lungs, but also for the heart.

Smoking is one of the leading causes of cardiovascular disease.

So to have a strong heart for a very long time, it is very important to quit smoking. Tobacco, nicotine and all that cigarettes contain is not good for your cardiovascular health.

7. An annual health check-up with his doctor

It is important to have a health check-up at least once a year depending on your age and your medical history.

It is thanks to this health check that you will know what is wrong and you will be able to make changes to your lifestyle before it is too late.

After all, prevention is better than cure!

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