This applies particularly to fat deposits around internal organs and on the surface of the heart; they promote inflammation, leading to diabetes, high blood pressure, and cardiovascular diseases.
Physical activity helps lower blood fats and blood sugar levels and reduces blood pressure. It decreases the risk of atherosclerosis, strengthens the heart, aids weight loss, and helps combat stress.
It is recommended to engage in endurance sports such as brisk walking, running, cycling, and swimming for at least 30 to 60 minutes, at least five times a week.
It is also advisable to reduce sugary drinks as much as possible and to quit alcohol.
Adequate sleep is closely linked to heart health. If you wake up tired and exhausted despite getting enough sleep, you should be checked for sleep apnea.
Regular check-ups The German Heart Foundation recommends regular health check-ups to detect abnormal blood values and risk factors for cardiovascular diseases early and to treat them as quickly as possible.
An elevated HbA1c level also increases the risk of cardiovascular diseases.
Abstaining from smoking Smoking, including passive smoking, harms the heart and blood vessels. Quitting smoking is the most effective way to adopt a healthy lifestyle. It is also important to perform muscle-strengthening exercises, moderate movement, and flexibility exercises.
Healthy diet A healthy diet reduces inflammation in the body, improves vascular function and insulin sensitivity, lowers blood pressure, and prevents obesity.
Cardiologists recommend a Mediterranean diet rich in vegetables, fruits, whole grains, legumes, olive oil and rapeseed oil, fish, and dairy products, while reducing meat consumption. Herbs and spices should be added instead of salt.
Traditional cigarettes must not be replaced with e-cigarettes, as they are also harmful to health. Various programs and medications are available to support smoking cessation.
Avoiding weight gain Weight gain and obesity are risk factors for cardiovascular diseases. They often go undetected because they do not cause any symptoms initially.
Checking low-density lipoprotein (LDL) cholesterol levels High levels of low-density lipoprotein (LDL) cholesterol, known as 'bad' cholesterol, promote atherosclerosis, which can lead to heart attacks and strokes.
Measuring and treating blood sugar levels The long-term blood sugar value 'HbA1c' provides information on blood sugar levels over the past two to three months and can indicate diabetes or prediabetes.
The German Heart Foundation stated that coronary artery disease is one of the main causes of heart attacks, heart failure, and sudden cardiac death; 75 to 85% of people who died suddenly had coronary artery disease, and about a quarter of young people who died from sudden cardiac death also had it. The foundation explained that in coronary artery disease, blood flow to the heart muscle is weakened. The disease is not noticed until the blood vessels have narrowed significantly, and symptoms such as shortness of breath and chest tightness appear first only during exertion, then later even during light activities and at rest.
The German Foundation confirmed that the risk of heart attacks and other cardiovascular diseases can be significantly reduced by following the following golden rules:
Measuring and treating high blood pressure High blood pressure is the most common risk factor for heart diseases such as coronary artery disease, heart failure, and atrial fibrillation.
