Cardiovascular diseases are one of the most common causes of death in industrialized countries. Many heart diseases can be avoided by a healthy lifestyle. Above all, smoking, lack of exercise, and fat, high-calorie food damage the heart in the long run. The
American Heart Association (AHA) has established ten rules to keep your heart healthy for as long as possible.
Healthy eating = colorful eating
Healthy eating is one of the main factors that keep heart-healthy. For example, less salt, less sugar, and less fat are three of the ten rules. When it comes to fat, it is also important to choose healthy - i.e. unsaturated - fats and to limit saturated fats from dairy products and meat as much as possible. Another rule: eat colorful! Every week green foods like spinach or broccoli, yellow ones like pumpkin or apricots and red ones like tomatoes or berries should be served. Five servings of fruit and vegetables a day are recommended.
Whole grain products should also be served on the table every day as they keep cholesterol levels at bay.
Movement keeps the heart-healthy
If you exercise regularly and best do moderate sports every day, you lower your
risk of cardiovascular diseases. For example, endurance training of at least 20 to 45 minutes is recommended. But small everyday movements also count: climbing stairs, walks, gardening or ball games with the children also help to keep the heart and circulation healthy. The following applies to all sporting activities: too much can harm. Start slowly after a long break from training and check your pulse if in doubt - especially if you are over 35 years old.
Avoid being overweight
Being overweight increases the risk of high blood pressure, high cholesterol, and diabetes - and therefore also damages the heart. Living heart-healthy therefore also means keeping an eye on your weight. The so-called Body Mass Index (BMI) should be between 19 and 25. Those who are above it either have to exercise more or reduce their calorie intake.
No tobacco, little alcohol
Not only active but also passive
smoking harms the heart. An important factor that protects the heart is, therefore, the smoking cessation. The following applies to alcohol: men should drink a maximum of half a liter of beer or a quarter liter of wine a day, women a maximum of the half.
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