guido Your heart is the hardest working muscle you have: it pumps blood and oxygen to every organ, day and night. Reason enough to look after it. Your genes you cannot choose; your daily habits you can. Here are the four pillars of a heart-friendly lifestyle, without empty promises.
1. Make better food choices
A diet that suits a healthy heart contains plenty of vegetables and fruit, wholegrains, legumes, nuts, seeds and healthy fats. Plant protein sources such as lentils, tempeh, tofu and chickpeas are a smart choice alongside or instead of red meat, which is relatively high in saturated fat and sodium.
The healthy fats matter too: the omega-3 fatty acids EPA and DHA contribute to normal heart function from 250 mg per day. More in why you need more DHA and EPA and what makes a food heart-healthy.
2. Keep moving
Regular movement keeps heart and lungs trained. The guideline is around 150 minutes of moderate exercise per week, happily split into ten-minute blocks. A brisk walk, the cycle to work or a swim all count. Details in our article on cardiovascular exercise.
3. Give stress less room
Chronic stress keeps your body permanently in action mode. So build in deliberate relaxation: a daily walk without your phone, breathing exercises, yoga, or simply time with people who give you energy. Relaxation is not a luxury; it is maintenance.
4. Sleep enough
During sleep your body recovers, and pulse and blood pressure drop to their resting level. Aim for seven to nine hours a night, keep fixed hours, and avoid screens in the final hour before bed.
FISH-FREE
Small habits, big sum
A healthy lifestyle is not a one-week project but the sum of small daily choices: the stairs instead of the lift, a handful of walnuts instead of a biscuit, and every day your 250 mg of DHA and EPA. One capsule of Testa Omega-3 contains over 450 mg, straight from the original source: algae.
A little for your heart, every day
EPA and DHA contribute to normal heart function. One plant-based capsule a day is enough.
Good for you. Good for the ocean.
Authorised health claim (EFSA): EPA and DHA contribute to normal heart function (250 mg/day). This article is general lifestyle information, not medical advice; consult your doctor about heart complaints.