1. Do way with being overweight
Studies show that stomach fat increases the risk of heart attack: in men from 94cm stomach circumference on, and in women, from 80cm. Diet: Too much sugar (also in the form of carbohydrates or alcohol) is essential to avoid and be careful with fat-free food.
2. Socialising
Don't hide yourself away when things aren't going so smoothly. Talk about your worries with friends and family. Because when you feel protected and heard, that helps your soul -- and that can only mean good things for your heart. Expand your social group by actively socialising, for example through societies, volunteering, and clubs.
3. Avoid stress
Above all, chronic stress strains the heart and circulation massively. Ensure balance! Especially in daily life (take a relaxing lunch break, no extra-long working days), on the weekend (the weekend is for resting!), and in your yearly planning (holidays aid recovery! Business emails and phone calls are a no-no!).
4. The right diet
Numerous studies have shown that the famous Mediterranean cuisine protects against cardiovascular disease. Their most important element: lots of fresh vegetables (especially tomatoes), fruit, fish, and olive oil. An ideal supplement are wholemeal products. And don't forget to drink enough!
5. Quitting smoking
It's well-known that smoking causes lung cancer. In addition, the consumption of tobacco damages the heart and the entire cardiovascular system. Keyword: arteriosclerosis. Experts believe that every cigarette shortens life by about half an hour. In addition, smoking leads to chronic problems with the bronchi (smoker's cough).
6. Know your blood pressure and blood levels
Only those who regularly get themselves tested can recognise changes on time and do something against it. Blood pressure measurement: by medical professionals, in a pharmacy, or at home (blood pressure measure devices are easy to operate and are affordable).
7. Movement
Regular movement is the foundation of a healthy heart. Even just an evening stroll, and consistent use of the stairs instead of the lift, have demonstrable positive effects on heart health. Even better is moderate but regular exercise -- for example swimming, cycling, walking, or jogging. Because: By moving, cholesterol and blood pressure are reduced and kept in balance. Four to five session of sport at 30 to 45 minutes each per week is optimal.