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. The causes are often an unhealthy lifestyle with poor nutrition, lack of exercise and stress. There are also genetic factors that can increase the risk. What is 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, the month of the heart, is the perfect opportunity to take a closer look at your own heart health and take preventive measures.
Why you should protect your heart especially in February
February is not only the month of love, but also "heart month". This month is a month where people all over the world are made aware of the importance of heart health, as cardiovascular disease is the most common cause of death in Germany. Many people underestimate the risk and think that only older people are affected - but the heart needs attention at any age. Factors such as diet, exercise and stress play a crucial role in heart health (1). Here you can find out how you can strengthen your heart in February (and beyond).
Why is heart health so important?
The heart is our most important muscle and pumps around 7,000 liters of blood through the body every day. A healthy heart ensures that the organs are optimally supplied with oxygen and nutrients. But unhealthy habits such as poor nutrition, 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 the risk of cardiovascular disease. Pay particular attention to:
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Unsaturated fats: Healthy fats from olive oil, nuts, avocados and fatty fish help regulate cholesterol levels and reduce inflammation (3).
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Fiber: Oatmeal, whole grains, vegetables and legumes lower cholesterol and support healthy digestion (4).
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Omega-3 fatty acids: These essential fatty acids have an anti-inflammatory effect and protect against arteriosclerosis. Salmon, flax seeds and walnuts are particularly rich in omega-3 (5).
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Antioxidants: Berries, dark chocolate (high in cocoa) and green leafy vegetables are rich in antioxidants that protect blood vessels.
2. Reduce salt and sugar intake
High salt consumption can increase 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 products, fast food and processed foods often contain large amounts of hidden salt (6). Foods rich in sugar contribute to obesity and insulin resistance, which also puts a strain on the heart. Natural sweeteners such as honey or dates in moderation are better.
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:
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Endurance sports: Jogging, cycling or swimming improve blood circulation and lower blood pressure.
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Strength training: Strengthens not only the muscles but also the cardiovascular system.
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Daily exercise: Climbing stairs, taking walks or gardening are simple but effective ways to keep your 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 such as:
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meditation
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breathing exercises
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yoga
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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 a 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 your weight
Obesity is a major risk factor for high blood pressure, diabetes and heart disease. Losing weight by just 5-10% can lower blood pressure and improve heart health (10). In addition to exercise, a healthy diet is crucial.
7. Quit smoking and limit alcohol consumption
Smoking damages blood vessels and increases the risk of arteriosclerosis. Passive smoking can also put a strain on the heart. Those who stop smoking can reduce their 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!) may have antioxidant benefits, excessive alcohol consumption leads to high blood pressure and weight gain, which is bad for the heart (12).
Conclusion: Your heart deserves attention – not only in February
February, the month of heart health, is a good opportunity to focus on your own heart health and make small but effective lifestyle changes. A heart-healthy diet, exercise, sufficient sleep and stress management are simple but effective measures to protect your heart. Remember: every positive change counts and your heart will thank you!
Sources:
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German Heart Foundation. "Why heart health is so important." herzstiftung.de
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Harvard Health Publishing. "How Your Heart Works." health.harvard.edu
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Mayo Clinic. “Heart-Healthy Diet: What You Need to Know.” mayoclinic.org
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Center for Health. "Dietary fiber and its effect on the heart." zentrum-der-gesundheit.de
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National Institutes of Health. "Omega-3s and Cardiovascular Health." nih.gov
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German Society for Nutrition. "Salt consumption and high blood pressure." dge.de
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WHO. "Physical Activity and Heart Health." who.int
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Psychology Today. "Stress management for heart health." psychologie-heute.de
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German Sleep Society. "Sleep and the risk of heart disease." schlafgesellschaft.de
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Harvard Health Publishing. "How Weight Affects Your Heart." health.harvard.edu
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Mayo Clinic. "The Effects of Smoking on Your Heart." mayoclinic.org
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Healthline. "Alcohol and Heart Health: What You Should Know." healthline.com