Why so many people suffer from heart problems and how you can prevent them

Cardiovascular diseases are the most common cause of death worldwide. In Germany, around 11 million people suffer from heart diseases such as high blood pressure, heart attacks, or heart failure. Causes are often an unhealthy lifestyle with poor diet, lack of exercise, and stress. Genetic factors can also increase the risk. Particularly worrying is that younger people are also increasingly affected, as obesity, smoking, and high levels of stress weaken the heart at a young age. February, Heart Month, is the perfect opportunity to focus more on your own heart health and take preventative measures.

Why you should protect your heart especially in February

February is not only the month of love, but also "Heart Month." This month brings worldwide attention to the importance of heart health, as cardiovascular disease is the leading cause of death in Germany. Many people underestimate the risk and think that only older people are affected – but the heart needs attention at every age. Factors such as diet, exercise, and stress play a crucial role in heart health. [1] Here's how to strengthen your heart in February (and beyond).

Why is heart health so important?

The heart is our most important muscle, pumping around 7,000 liters of blood through the body every day. A healthy heart ensures an optimal supply of oxygen and nutrients to the organs. However, unhealthy habits such as poor diet, lack of exercise, and stress can narrow the arteries and increase the risk of heart attack and stroke. [2] A conscious lifestyle helps to minimize these risks and keep the heart healthy in the long term.

7 effective tips for a healthy heart

1. Heart-healthy diet: Choosing the right foods

A heart-healthy diet can significantly reduce your risk of cardiovascular disease. Pay particular attention to:

• Unsaturated fats: Healthy fats from olive oil, nuts, avocados, and fatty fish help regulate cholesterol levels and reduce inflammation [3] .

• Fiber: Oatmeal, whole grain products, vegetables and legumes lower cholesterol and support healthy digestion [4] .

• Omega-3 fatty acids: These essential fatty acids have anti-inflammatory effects and protect against arteriosclerosis. Salmon, flaxseed, and walnuts are particularly rich in omega-3 fatty acids. [5] .

• Antioxidants: Berries, dark chocolate (with high cocoa content) and green leafy vegetables contain many antioxidants that protect blood vessels.

2. Reduce salt and sugar intake

High salt consumption can raise blood pressure, which increases the risk of heart disease. The German Nutrition Society recommends a maximum of 5-6 grams of salt per day. Ready-made foods, fast food, and processed foods often contain large amounts of hidden salt. [6] Sugar-rich foods contribute to obesity and insulin resistance, which also puts a strain on the heart. Natural sweeteners such as honey or dates are better in moderation.

3. Regular exercise for a strong heart

Exercise is one of the most effective ways to strengthen your heart. The World Health Organization (WHO) recommends at least 150 minutes of moderate exercise per week, such as:

• Endurance sports: Jogging, cycling or swimming improve blood circulation and lower blood pressure.

• Strength training: Strengthens not only the muscles but also the cardiovascular system.

• Everyday exercise: Climbing stairs, walking or gardening are simple but effective ways to keep the heart active [7] .

4. Stress management: Why relaxation is important

Chronic stress increases blood pressure and can promote inflammation in the arteries. Stress management techniques include:

• meditation

• breathing exercises

• yoga

• Walks in nature

help lower cortisol levels and relieve the heart [8] .

5. Enough sleep for a healthy heart

Lack of sleep is an underestimated risk factor for heart disease. Studies show that people who sleep less than 6 hours per night have an increased risk of high blood pressure and cardiovascular problems. 7-9 hours of sleep is optimal for heart health. [9] .

6. Pay attention to the weight

Obesity is a major risk factor for high blood pressure, diabetes, and heart disease. Losing just 5-10% of your weight can lower blood pressure and improve heart health. [10] In addition to exercise, a conscious diet is crucial.

7. Quit smoking and limit alcohol consumption

Smoking damages blood vessels and increases the risk of atherosclerosis. Passive smoking can also put a strain on the heart. Quitting smoking can reduce your risk of heart disease after just a few months. [11] .

Excessive alcohol consumption is also harmful. While an occasional glass of red wine (in moderation!) can have antioxidant benefits, excessive alcohol consumption leads to high blood pressure and weight gain, which is harmful to the heart. [12] .

Conclusion: Your heart deserves attention – not only in February

February, Heart Month, is a great opportunity to focus on your own heart health and make small but effective lifestyle changes. A heart-healthy diet, exercise, adequate sleep, and stress management are simple but effective ways to protect your heart. Remember: every positive change counts, and your heart will thank you!