How can you prevent heart disease? A doctor explains

1. A healthy diet

A balanced diet is a key factor in the prevention of heart disease. This is particularly important:

• Lots of fruit and vegetables: They provide important vitamins, minerals and antioxidants that protect the heart.
• Healthy fats: Unsaturated fatty acids, such as those found in olive oil, avocados, nuts and fish, have a positive effect on cholesterol levels.
• Whole grain products: Whole grains are rich in fibre and help to stabilize blood sugar and improve cholesterol levels.
• Little sugar and salt: Excessive consumption of sugar and salt increases the risk of high blood pressure and obesity, which puts additional strain on the heart.

2. regular exercise

Sport and physical activity strengthen the heart and keep the blood vessels flexible. Experts recommend at least 150 minutes of moderate exercise per week. This can be walking, cycling, swimming or any other sport that you enjoy. Even daily walks or climbing stairs can have a positive effect on the heart.

3. Give up smoking

Quit smoking is one of the biggest risk factors for heart disease. Giving up cigarettes significantly reduces the risk of developing coronary heart disease. After just one year without smoking the risk of cardiovascular disease is significantly reduced.

4. alcohol in moderation

Moderate alcohol consumption (no more than one glass a day for women and two glasses for men) can protect the heart, but excessive consumption increases the risk of high blood pressurecardiac arrhythmias and heart failure. It is best to enjoy alcohol only occasionally and in small quantities.

5. Stress management

Chronic stress can increase the risk of heart disease. It is therefore important to find techniques to stress and promote well-being. Methods such as Meditation, yoga, breathing exercises or simply regular breaks in everyday life can help to reduce stress levels and protect the heart.

6. healthy body weight

Being overweight increases the risk of high blood pressurediabetes and high cholesterol levels - all factors that put a strain on the heart. Maintaining or achieving a healthy body weight can significantly reduce the risk of heart disease. A combination of a healthy diet and regular exercise.

7. regular preventive check-ups

Regular visits to the doctor and check-ups are important in order to detect and treat risk factors such as high blood pressure, high cholesterol levels or diabetes at an early stage. The earlier such problems are detected, the better you can take countermeasures and minimize the risk of heart disease.

8. Sleep and recovery

A restful sleep is essential for heart health. Chronic Lack of sleep can high blood pressure and inflammation, which increases the risk of heart disease. Make sure to sleep at least 7 to 8 hours a night and develop a relaxed sleep routine.

Conclusion: A heart for your health

Heart disease is common, but it's not inevitable. With the right mix of a healthy dietregular exercise, avoidance of smoking and excessive alcohol consumption as well as good stress management, you can do a lot to keep your heart healthy. Regular check-ups and being mindful of your body also help to significantly reduce your risk of heart disease.

By integrating these simple but effective measures into your everyday life, you can improve your heart health in the long term and prevent heart disease - for a long and healthy life.

Source: istockphoto Eleganza