10 tips for a strong heart

• Rely on a Mediterranean-style diet

Eat more vegetables, fewer animal fats, and increase whole grains, nuts, legumes and fish. This way of eating reduces several risk factors at once. Mediterranean cuisine combines nutrients that have a positive effect on blood sugar, blood pressure and cholesterol.

• Avoid saturated fats, trans fats, highly processed foods and too much sugar

These products promote unfavourable cholesterol levels, overweight and inflammation. Cook fresh, read ingredient lists (look for “whole grain”) and avoid ready-made products high in sugar, salt or trans fats.

• Choice of oil and heating – small nuances with an effect

Prefer extra virgin olive oil for both hot and cold dishes because it contains polyphenols. Flaxseed or hemp oil are suitable for cold dishes. Studies also cite rapeseed (canola) oil as advantageous at high temperatures. When preparing food, use temperature-stable oils and avoid repeatedly exposing them to high heat.

• Fish and omega‑3: better from the plate than the pill

Fatty sea fish such as salmon, mackerel or herring provide omega‑3 fatty acids. It is recommended to eat two portions of fish per week. However, studies show that omega‑3 supplements do not provide a clear benefit and can, in some cases, increase the risk of atrial fibrillation.

• Quit smoking – a central step

Smoking raises LDL cholesterol, promotes vascular inflammation, narrows the coronary arteries and increases the risk of heart attack and other diseases. Try to stop smoking and seek help (e.g. programmes, nicotine replacement).

• Stay physically active regularly

Physical activity improves fitness, endurance and mood. General recommendations range from at least two hours of moderate endurance training per week to four to five sessions of 30 minutes.

• Salt and fluids – dose consciously

Reduce your salt intake because salt can affect blood pressure. Instead, season with herbs. Drink mainly water or unsweetened teas.

• Starting training after events or interventions

When the situation is stable, cardiac patients can often be mobilised early, sometimes already a few days after a heart attack or coronary interventions (e.g. approx. 4 days after PTCA or 24–48 hours after the start of early mobilisation following bypass). You should always clarify the exact start and exercise limits with the treating team.

• Incorporate strength training in a targeted and safe way

Building muscle helps energy metabolism and weight maintenance. Avoid breath-holding (Valsalva manoeuvre) and allow relaxation phases between repetitions. Gentle exercises (e.g. wall push-ups, isometric hand presses) are a good introduction.

• Assess the significance of body weight realistically

A BMI of 25–30 (slight overweight) does not clearly increase risk, while obesity (BMI > 30) is more often associated with cardiovascular disease. For people with normal to slightly elevated weight, the focus is on avoiding weight gain.