Your heart works every second of your life, at rest, at work and during training. Many everyday choices, from how much you move to what is on your plate, are part of a healthy lifestyle at any age.
This guide brings together practical habits around movement, eating, sleep and regular check-ups. In the second part, we introduce CardioBalance, our Swiss-made food supplement, and explain what is inside it, how it is made and how to take it. This article is general information and does not replace advice from a doctor.
The heart in brief
The heart is a muscle about the size of a fist. It pumps blood through the blood vessels to every part of the body, delivering oxygen and nutrients.
- At rest, an adult heart usually beats between 60 and 100 times per minute.
- During exercise, the heart beats faster to supply the working muscles with more oxygen.
- Like other muscles, the heart needs energy, which the body produces from the food you eat.
Move regularly
The World Health Organization (WHO) recommends that adults do 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week, or a combination of both, plus muscle-strengthening activities on at least two days a week (WHO 2020 guidelines). Any amount of activity is better than none.
| Type of activity | How much per week | Examples |
|---|---|---|
| Moderate-intensity aerobic | 150–300 minutes | Brisk walking, cycling at a comfortable pace, dancing |
| Vigorous-intensity aerobic (alternative) | 75–150 minutes | Running, fast cycling, swimming laps |
| Muscle strengthening | At least 2 days | Weights, resistance bands, body-weight exercises |
If you train regularly:
- Warm up for 5–10 minutes and cool down after the session.
- Increase the load step by step instead of making big jumps in intensity or distance.
- Drink enough, especially in warm weather and during long sessions.
- Plan rest days so your body can recover.
- Break up long sitting periods with short walks or stretching, even on days without training.
Eating habits
A varied, balanced diet is the basis of a healthy lifestyle. The WHO recommends, among other things (WHO Europe):
- eating at least 400 g, or 5 portions, of fruit and vegetables every day;
- choosing a variety of vegetables, fruit, legumes, nuts and whole grains;
- limiting salt to less than 5 g per day, about one teaspoon, including the salt in bread and ready meals;
- limiting free sugars to less than 10% of daily energy, ideally less than 5%;
- replacing saturated and trans fats with unsaturated fats from fish, avocado, nuts and plant oils.
Some vitamins and minerals have an officially recognised role in the body:
| Nutrient | Role in the body | Found for example in |
|---|---|---|
| Vitamin B1 (thiamine) | Contributes to normal heart function | Whole grains, pork, legumes, nuts, seeds |
| Magnesium | Contributes to normal muscle function | Nuts, seeds, whole grains, legumes |
| Folic acid (folate) | Contributes to normal blood formation and normal homocysteine metabolism | Green leafy vegetables, legumes, citrus fruit |
Everyday habits
- Do not smoke. If you smoke, your doctor or a stop-smoking service can help you quit.
- Keep alcohol low. Less is better; many people choose alcohol-free days during the week.
- Sleep enough. Most adults need 7–9 hours of sleep a night.
- Make time to unwind. Walks, hobbies, time with friends or breathing exercises help many people deal with stress.
- Keep a healthy body weight. Regular activity and a balanced diet are the basis.
In later life
The WHO guidelines apply to older adults too. For people aged 65 and over, WHO also recommends varied activities that combine balance, coordination and muscle strengthening on at least three days a week (WHO 2020 guidelines).
- Stay active every day. Walking, cycling, swimming, dancing and gardening all count.
- Start gently. If you have not been active for a while, begin with short sessions and build up slowly.
- Go for regular check-ups. Ask your doctor how often you should have your blood pressure, cholesterol and blood sugar checked.
- Discuss supplements with your doctor if you take medication, as some ingredients can interact with medicines.
Warning signs: when to stop and get help
Stop exercising and seek medical help if you notice:
- chest pain, pressure or tightness;
- unusual shortness of breath;
- dizziness or fainting;
- a very fast or irregular heartbeat.
If you have chest pain or pressure, severe shortness of breath or you faint, call 112 immediately. Food supplements are not a substitute for medical care.
CardioBalance: our Swiss-made food supplement
Some people choose to add a food supplement to their diet. Supplements do not replace a varied diet, regular exercise or medical care, but they can be one part of a daily routine.
CardioBalance by Geberich is a food supplement in capsules, made in Switzerland. One jar contains 40 capsules. The amounts below are per daily portion of 3 capsules.
| Ingredient | Per 3 capsules | % NRV* |
|---|---|---|
| Cranberry extract 5:1 | 450 mg | ** |
| Aronia extract 20:1 | 200 mg | ** |
| Magnesium | 150 mg | 40% |
| Arginine | 150 mg | ** |
| Hawthorn extract 6:1 | 150 mg | ** |
| Hibiscus extract | 50 mg | ** |
| Olive extract 10:1 | 50 mg | ** |
| Grape extract 8:1 | 50 mg | ** |
| Blackcurrant extract 4:1 | 25 mg | ** |
| Coenzyme Q10 | 20 mg | ** |
| Vitamin B6 | 1.4 mg | 100% |
| Vitamin B1 (thiamine) | 1.1 mg | 100% |
| Folic acid | 100 µg | 50% |
*NRV: Nutrient Reference Value. **NRV not established.
The vitamins and magnesium in CardioBalance
One daily portion of CardioBalance provides 100% of the Nutrient Reference Value for vitamins B1 and B6, 50% for folic acid and 40% for magnesium.
- Vitamin B1 contributes to normal heart function.
- Magnesium contributes to normal muscle function.
- Folic acid contributes to normal blood formation and normal homocysteine metabolism.
How to use CardioBalance
Take CardioBalance as recommended on the label; the nutritional values are given per 3 capsules, which is the daily portion. Swallow the capsules with a glass of water and store the jar closed, at room temperature, away from direct sunlight.
Made in Switzerland
CardioBalance is developed by Geberich and manufactured in Switzerland under GMP (Good Manufacturing Practice). Each jar carries a batch number and a best-before date.
Important information before use
- Do not exceed the recommended daily dose.
- Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Keep out of the reach of young children.
- Not suitable in case of allergy or hypersensitivity to any of the ingredients; check the label for full allergen information.
- If you are pregnant, breastfeeding or taking medication, consult a doctor or pharmacist before use.
Frequently asked questions
How much exercise does the WHO recommend for adults?
150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on at least two days a week.
How much salt per day does the WHO recommend?
Less than 5 g per day, which is about one teaspoon, including the salt in bread and ready meals.
Which vitamin contributes to normal heart function?
Vitamin B1 (thiamine) contributes to normal heart function. It is found in whole grains, pork, legumes, nuts and seeds.
What is CardioBalance?
CardioBalance is a Swiss-made food supplement by Geberich. It combines plant extracts, coenzyme Q10, arginine, magnesium, vitamins B1 and B6 and folic acid.
What are the ingredients of CardioBalance?
Per 3 capsules: 450 mg cranberry extract, 200 mg aronia extract, 150 mg magnesium, 150 mg arginine, 150 mg hawthorn extract, 50 mg each of hibiscus, olive and grape extract, 25 mg blackcurrant extract, 20 mg coenzyme Q10, 1.4 mg vitamin B6, 1.1 mg vitamin B1 and 100 µg folic acid.
How many capsules are in one jar of CardioBalance?
One jar contains 40 capsules. Follow the recommended daily dose on the label.
Is CardioBalance a medicine?
No. CardioBalance is a food supplement. It is not intended to diagnose, treat, cure or prevent any disease and does not replace medication prescribed by your doctor.
Where is CardioBalance made?
In Switzerland, under GMP quality standards.
Summary
A heart-friendly lifestyle rests on everyday habits: regular movement, a varied diet with plenty of fruit and vegetables and little salt, enough sleep, no smoking and regular check-ups with your doctor.
If you would like to add a food supplement to your routine, you can find all details, the label information and purchase options for CardioBalance on the product page.
This article is for general information only and does not replace medical advice. CardioBalance is a food supplement and is not intended to diagnose, treat, cure or prevent any disease. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.
Sources: WHO 2020 guidelines on physical activity (https://bjsm.bmj.com/content/54/24/1451?s=09) · WHO Europe: Nutrition – maintaining a healthy lifestyle (https://who.int/europe/news-room/fact-sheets/item/nutrition---maintaining-a-healthy-lifestyle)
