How to keep your heart healthy for a long time

Staying fit to a ripe old age – for this we need a healthy heart. These measures strengthen it. Protect against diseases.

Cardiovascular diseases are among the most widespread illnesses. And they are the most common cause of death worldwide. Every year, 340 people die in Germany alone.000 people to it. But: heart disease is not inevitable – even in middle and old age. Taking the right measures early on can keep your heart healthy for a long time.

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Balanced diet

Diet is particularly important for heart health, as it can be used to accelerate or slow down the calcification of the vessels. Fruit, vegetables, whole grains, nuts and fish have a positive effect on heart health. Highly processed and salted products, sugar and red meat, on the other hand, promote vascular calcification and should therefore be avoided. Be guided in your choice. The preparation of food at the Mediterranean cuisine. It is considered particularly heart-healthy.

Plenty of exercise

By exercising, you not only train the muscles in your legs or arms, but also the heart muscle. Sufficient physical exercise also keeps blood prere and blood lipid and blood sugar levels stable. This has a positive effect on vascular health.

However, you don't have to physically exert yourself to do something good for your heart. The World Health Organization recommends 30 minutes of moderate exercise per day. This means that the pulse should be noticeable, but not increase sharply. Walking at a fast pace, light jogging, swimming and cycling are already enough to strengthen the heart.

Tip: Even by making small changes to your lifestyle habits, you can incorporate more exercise into your daily routine. Take the stairs more often instead of the elevator, cover shorter distances on foot or by bicycle, or do light yoga exercises while watching TV.

Reduce excess weight

For a healthy and strong heart, it can sometimes make sense to lose weight. Being overweight is one of the risk factors for cardiovascular disease. It can increase blood prere and blood lipid levels, promote the development of type 2 diabetes, and thus subsequently promote vascular damage.

The BMI should therefore be below 30. Since increased abdominal fat is associated with a greater health risk than fat in other parts of the body, the abdominal circumference is determined in addition to the BMI. An abdominal circumference – measured approximately between the rib arches and the iliac crest – of more than 102 centimeters for men and 88 centimeters for women is considered to be a health risk.

Balance stress

Numerous studies have shown that long-term stress has a negative effect on health. Phases of increased physical and mental stress often lead to an unhealthy lifestyle: People eat less, exercise less and sleep less. Stress floods the body with stress hormones such as adrenaline and cortisol, which cause the heart to beat more irregularly and faster and constrict the blood vessels. Stress can cause a heart attack at worst.

Therefore, measures to reduce stress are indispensable for a healthy heart. In addition to exercise and rest periods, relaxation techniques such as yoga, progressive muscle relaxation and autogenic training can also help you to calm down.

TipIf you don't have enough patience to learn special relaxation techniques, find a hobby that you enjoy – this will reliably lower your stress level.

Abstain from stimulants

It has been scientifically proven that smoking increases the risk of heart disease. Because nicotine damages and narrows the arteries and worsens the supply of oxygen to the heart muscle. Since the duration of consumption is an important risk factor, health benefits most from an early smoking stop. Basically, however, it is never too late to stop smoking.

Alcohol can be just as damaging to the heart. He makes blood prere skyrocket. Affects the heartbeat. People who drink a little alcohol are less likely to have a heart attack. However, the opposite is true for all other cardiovascular diseases, for example, heart failure or cardiac arrhythmias: even moderate alcohol consumption increases the risk of them.


High cholesterol, high blood prere and diabetes promote deposits in the arteries. Therefore, they should either be prevented or – if one already suffers from them – properly treated. Regular check-ups are one of the most important preventive measures against heart disease. Only then can countermeasures be taken in time to preserve heart health.

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