Because your heart matters – Simple tips for a healthy heart
09 February 2026 | Comment(s) |
Livia Zimmermann
Valentine's Day... For some, it's the most romantic day of the year; for others, it's a slightly kitsch tradition or just an ordinary Saturday. But one thing is certain. On 14 February, everything revolves around the symbol of love: the heart.
Beyond chocolates, flowers and heartfelt messages, our real heart plays a far more crucial role. It’s our most vital organ, tirelessly working behind the scenes every single day. All the more reason to give it the attention it deserves. In this article, discover how you can strengthen your heart with simple, enjoyable and sustainable habits. No extreme dieting or intense workouts required!
How does the heart actually work?
Our heart is an incredibly efficient machine. It beats approximately 100,000 times a day and pumps nearly 7,000 litres of blood through the body. With each beat, it delivers oxygen and nutrients to every organ and removes metabolic waste.
Anatomically, the heart is divided into four chambers: two atria and two ventricles. The right side sends oxygen-poor blood to the lungs to be reoxygenated. The left side pumps freshly oxygenated blood throughout the body with strong, steady contractions. The heart’s valves act as one-way doors, ensuring blood always flows in the right direction.
This entire process is coordinated by a sophisticated electrical system that dictates when the heart should contract and relax. This finely tuned interaction of muscles, valves and electrical impulses makes the heart a reliable life pump – provided we support it with a healthy lifestyle.
In seventh heaven – Moving more for a healthy heart
Good news: you don't have to run a marathon to do your heart good! Regular physical activity significantly improves cardiac function. Studies show that every bit of movement counts.
Aim for around 2.5 hours of moderate physical activity per week, ideally spread over several days. This includes brisk walking, cycling, swimming, dancing or light weight training.
Staying active doesn’t just benefit your cardiovascular system. It also boosts concentration, improves mood and enhances overall well-being.
The way to the heart: a balanced diet
Nutrition plays a key role in maintaining good heart health. Focus on fresh, natural and largely plant-based foods to nourish your body from within.
Regularly include in your diet vegetables and fruit, nuts and seeds, high-quality vegetable oils and whole grain products.
Try to limit foods that are highly processed or high in sugar, salt or saturated fats. Excess salt, for example, increases blood pressure and strains the heart. Instead, flavour your meals with herbs, pepper, chilli, garlic or other seasonings. If you’re a chocolate lover, opt for dark chocolate over milk chocolate, it’s richer in antioxidants. And while fruit contains natural fructose, the fibre it provides helps keep blood sugar levels balanced.
Keeping an eye on your weight also matters. Carrying extra weight long term can strain the heart, but even small weight loss can improve blood pressure, cholesterol and blood sugar, therefore reducing overall cardiovascular risk.
Reduce stress
Chronic stress elevates both heart rate and blood pressure. Building regular relaxation into your routine can make a significant difference. Try:
- daily walks
- simple breathing exercises
- yoga or stretching
- getting enough restorative sleep
Social contact and making time for yourself also offer powerful protective effects.
A healthy heart starts with the choices you make every day. By combining regular movement, a balanced diet and mindful habits, you can significantly improve your heart health, today and for the future. You can find more health tips on our blog.
