10 proven ways to build a resilient heart

• Use high-quality vegetable oils consciously in everyday life

Oils such as olive, rapeseed, linseed or walnut oil contain heart-protective fatty acids. Use these preferably for cold dishes or gentle preparation, as high temperatures can reduce their beneficial effects.

• Incorporate several portions of plant-based foods daily

Five portions of vegetables, fruit and legumes per day provide antioxidants such as vitamin C, vitamin E and β-carotene. These help reduce oxidative processes involved in the development of arteriosclerosis.

• Prefer wholegrain products for a stable metabolism

Whole grains, potatoes, rice or pasta provide complex carbohydrates and fibre. These support blood sugar regulation and have a favourable long-term effect on blood lipid levels.

• Plan fatty fish as a regular part of your week

Two portions of fish per week, such as mackerel, herring, salmon or sardines, provide valuable polyunsaturated fatty acids. These have anti-inflammatory effects and can help counteract vascular calcification.

• Reduce hidden salt in processed foods

The majority of daily salt intake comes from bread, cold cuts, cheese and ready meals. To relieve blood pressure, the daily amount of salt should not exceed five grams.

• Use herbs and spices instead of salt

Fresh herbs not only improve flavour but also help reduce salt consumption. This reduces the water-retaining effect of salt and the associated increase in blood pressure.

• Keep meat consumption moderate and targeted

Lean meat can be part of a heart-healthy diet but should be limited to a few meals per week. Strongly processed meat products, however, have been shown to increase the risk of cardiovascular disease.

• Exercise regularly, even with limited time

At least 150 minutes of moderate-intensity activity per week improve fat metabolism, blood pressure and insulin sensitivity. Even shorter sessions have positive effects.

• Maintain a stable, healthy body weight

Overweight and large weight fluctuations can increase the risk of cardiovascular disease. In particular, visceral abdominal fat has an unfavourable effect on blood pressure and metabolism.

• Make use of preventive health checks consistently

Regular checks of blood pressure, cholesterol and blood sugar enable early treatment before vascular damage or cardiovascular disease develops.