About-Cardio
-
We provide our users the most up-to-date and accurate information on the treatment and prevention of cardio pathologies in accordance with current American and European clinical guidelines.
The information provided on this website is for educational purposes only and should not be considered medical advice. Always consult a licensed physician for diagnosis and treatment.
Strong Heart: What Does It Mean and How to Achieve It?
Introduction
A "strong heart" is often associated with good cardiovascular health, endurance, and the ability to efficiently pump blood throughout the body. In medical terms, a strong heart means good cardiac function, normal blood pressure, and a low risk of heart disease. But how can you achieve this?
Key Indicators of Heart Strength
- Efficient Pumping Function: The heart needs to effectively circulate oxygen-rich blood to tissues and organs.
- Healthy Heart Rate and Rhythm: Normal resting heart rate (60-100 bpm) and absence of arrhythmias indicate a stable heart.
- Optimal Blood Pressure: Maintaining a blood pressure of around 120/80 mmHg reduces heart strain.
- Good Cardiovascular Endurance: The ability to sustain physical activity without excessive fatigue.
How to Strengthen Your Heart?
1. Regular Physical Activity
- Aerobic exercises (walking, running, cycling, swimming) strengthen heart muscles.
- Strength training improves circulation and reduces cardiac workload.
- Daily movement reduces the risk of cardiovascular diseases.
2. Healthy Nutrition
- A Mediterranean diet rich in fruits, vegetables, whole grains, and healthy fats improves heart health.
- Limiting saturated fats, salt, and sugar lowers the risk of hypertension and heart disease.
3. Managing Stress
- Chronic stress increases blood pressure and heart disease risk.
- Meditation, deep breathing, and relaxation techniques benefit heart health.
4. Good Sleep Habits
- Poor sleep leads to risks of hypertension and obesity, which strain the heart.
- Aim for 7-9 hours of quality sleep per night.
5. Avoiding Harmful Habits
- Smoking damages blood vessels and increases heart disease risk.
- Alcohol in excess raises blood pressure.
6. Regular Check-Ups & Monitoring
- Blood pressure, cholesterol levels, and glucose levels should be monitored regularly.
- If you have symptoms like chest pain, irregular heartbeat, or excessive fatigue, consult a doctor immediately.
Conclusion
A strong heart is built through a combination of healthy lifestyle choices, regular medical check-ups, and avoiding harmful habits. By adopting these habits, you can significantly reduce your risk of heart disease and improve overall well-being.
Source recommendations
1. European Society of Cardiology Guidelines on Cardiovascular Disease Prevention
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/CVD-Prevention-Guidelines
- https://academic.oup.com/eurheartj/article/42/34/3227/6358713
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/CVD-and-Diabetes-Guidelines
- https://pubmed.ncbi.nlm.nih.gov/34458905/
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines
2. American Heart Association Guidelines on Healthy Lifestyle and Cardiovascular Disease Prevention
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
- https://www.ahajournals.org/doi/10.1161/cir.0000000000001031
- https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8
- https://www.ahajournals.org/doi/10.1161/cir.0000000000000678
- https://www.heart.org/en/healthy-living/healthy-lifestyle/how-to-help-prevent-heart-disease-at-any-age
-
If you or your loved ones experience any of these symptoms, you should consult a doctor in time. Remember that self-medication can be dangerous, and timely diagnosis will preserve the quality and life expectancy.
The heart is an organ that does not know how to "keep silent" if something goes wrong. Chest pain, shortness of breath, swelling, dizziness, and rhythm disturbances are the symptoms that require our attention. The best prevention of heart disease is careful attention to your health, regular checkups with a doctor, and a healthy lifestyle. Take care of your heart, and it will serve you for many years!
Our advantages:
Best practices from USA, EU and Japan
Our answers to your questions are based on the clinical recommendations of countries with the most developed healthcare systems in the field of cardiology in the USA, the EU and Japan.
Always up-to-date information
On a daily basis, we monitor for you all new scientific research publications in leading scientific journals on medical issues of interest to you.
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
Get second opinion
Here you can learn everything that even your doctor may not know about cardiology (if he does not speak English and he does not read 117 leading medical journals on cardiology every month).
The most comprehensive and up-to-date collection of free cardiology materials
Our website contains the most comprehensive and up-to-date collection of free cardiology materials in your country.
Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.
Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.