Our recommendations are based on the current state of research and the recommendations of general practitioners, as well as sports and nutrition experts. The tips are intended to improve the quality of life and strengthen the heart.
You Are What You Eat!
Nutrition experts have classified the following foods as beneficial for heart health.
- Fruit
- Vegetables
- whole grain products
- nuts
- Fish
- Berry
It is important to purchase the products fresh and not processed, as processed products contain a lot of sugar, salt and flavor enhancers, which are suspected of harming the vessels and health in general.
Excessive consumption of red meat, alcohol and sugar is also discouraged. The right amount is what makes a healthy diet; you don't have to give up every temptation, but it should always be varied and the beneficial foods should be the focus.
Sufficient Exercise Supports The Heart
Sport contributes to a healthy body, and it is important to find a sport that is tailored to the individual's health. Jogging would be harmful for a very overweight person, while water aerobics helps you lose weight and strengthens your heart and circulation.
The positive effects of adapted and regular exercise are:
- Strengthening muscles and heart muscle
- Stable blood pressure, blood sugar and blood lipid levels
- weight loss
It really doesn't have to be competitive sport, just 30 minutes of physical activity that gets your heart rate up without making it too high is enough. Walking and taking the stairs instead of the elevator are a good start for those who don't like exercising and busy workers.
Avoid Being Overweight
Heart problems are very often the result of an unhealthy lifestyle and being overweight. The fact is that being significantly overweight over a long period of time poses a major risk for the entire cardiovascular system. In people who are overweight, the blood lipid levels are increased, which can lead to type 2 diabetes and damage the blood vessels.
Not everyone has to have model measurements; on the contrary, being underweight or malnourished; maintaining weight is just as unhealthy as being overweight. You should get advice from your doctor and find your own optimal weight. This can be different for each person.
Avoiding Stress For A Happy Life And A Healthy Heart
Physical health is always related to a healthy mind, stress is detrimental to health and especially to the heart. When we are stressed, we humans not only tend to indulge in the unhealthy things in life such as sugar, cigarettes, alcohol and also a lack of exercise and poor sleep.
Especially in a permanent state, stress can represent one of the greatest risks to our health. Stress is dangerous because in a stressful situation the body releases increased amounts of adrenaline and cortisone, both of which are hormones that have an influence on the heart. Due to the release of these stress hormones, our heart beats faster and more irregularly, the blood vessels contract and long-term stress can quickly lead to high blood pressure, heart palpitations or even a heart attack.
Breaks between work and a felt private life with hobbies and friends and family help to balance the stress. At the same time, you should try to escape the hustle and bustle of everyday life and go to work with more calm. The stress does not lead to success, only to problems.
The Best Protection Is Precaution
Regular check-ups with your doctor are the best way to detect heart problems early and combat the first symptoms such as high cholesterol, diabetes and high blood pressure. In addition, a good doctor can also give tips on changing your diet or prescribe a break from a treatment due to stress.
Health is our most important asset, which we should not waste carelessly. Therefore, it is important to enjoy life and still think about your own way of life.
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