Greens like spinach and kale are heart champs—BHF says their nitrates boost blood flow, cutting BP 5-10 points. Load up: salad lunch,...

Cold showers spark recovery—Huberman says 30-60 seconds post-exercise cuts stress and inflammation, aiding your heart. Start warm, end...

Protein powers your rehab gains. ACSM says 1.2g/kg body weight daily—80g for a 66kg person—rebuilds muscle post-weights or cardio....

Step counters turn walks into wins. CDC says 7,000-10,000 steps daily—about 3-5 miles—cuts heart risk 20%. Clip on a tracker or use your...

Sweat with pals—it’s rehab rocket fuel. NIH says social support doubles exercise sticking power—key for heart health. Join a class or...

ACE inhibitors are heart helpers—NICE says they relax arteries, dropping BP and easing strain post-event. Lisinopril or ramipril cut risk...

Nuts are heart gold—BHF says a handful (30g) daily cuts disease risk 15%. Almonds, walnuts, or pistachios pack healthy fats, fiber, and...

Strength’s great, but stiffness kills gains. ACSM says stretching post-workout—5-10 minutes—keeps you flexible and heart-happy. Try...

Mike, 64, turned a heart scare into a cycling win. “I was stuck on the couch,” he says—post-rehab, he’s biking 10 miles. It started with...

Bone broth’s a rehab booster—rich in collagen, it aids joints and recovery, says Attia. Simmer bones (chicken, beef) 12-24...

Joe Rogan’s a grit guru, and his take fits rehab: consistency beats intensity. “Show up, even if it’s small,” he says—5 minutes of...

Eating smart’s heart-smart, and mindfulness makes it stick. NHS says slowing down—chewing 20 times, savoring flavors—cuts overeating,...

Tom Baechle, strength legend, says progressive overload’s your rehab ticket—gradual gains for a tougher heart. Start light: 8-12 reps, 2...

Aspirin’s small but packs a punch for your heart. The AHA says a low dose (75-100mg daily) thins blood, cutting clot risk post-heart...

Plants are heart protectors. NIH says more veggies, fruits, and legumes—less meat—cuts heart risk by 20%. They’re packed with fiber,...

Matt Brzycki’s formula keeps lifting safe and smart for rehab. Estimate your 1RM: weight lifted × (36 / (37 – reps)). Lift 10kg for 10...

B ooze and hearts don’t always mix. The CDC says excess—over 1 drink daily (a glass of wine, pint of beer)—spikes BP, messes rhythms, and...

Spice up rehab with intervals—short bursts that supercharge your heart. ACSM says alternating 1-minute sprints (fast walk or cycle) with...

Beta blockers are heart-slowing superstars. NICE says they ease workload post-heart event by blocking adrenaline, dropping rate and...

Fiber’s a heart-health MVP. The BHF says 30g daily—think oats, beans, or wholegrain bread—lowers cholesterol and steadies blood sugar,...