Living a heart-healthy life means actively helping to strengthen the cardiovascular system and minimize the risk of diseases such as heart attacks and strokes by making conscious decisions in everyday life. It is not about radical abstinence or extreme sports programs, but about a series of smart, sustainable habits that have a positive effect on your well-being and life expectancy.
As your cardiologist, we would like to use this guide to show you how you can set the course for a long and healthy life with actionable steps. For optimal and sustainable implementation, we also offer you individual training plans and professional nutritional advice.
Modern medicine has made impressive progress in the treatment of heart disease. However, the most effective, safest and most cost-effective method remains the Prevention. Scientific studies provide impressive evidence that a healthy lifestyle can reduce the risk of cardiovascular disease by up to 80% can lower the risk of diabetes. Even if you have a genetic predisposition, you can have an enormous influence on your health through your lifestyle. Living a heart-healthy lifestyle is the most powerful „medicine“ available to you.
A heart-healthy diet is colorful, varied and enjoyable. Instead of counting calories, focus on the quality of the food. The gold standard Mediterranean diet offers perfect orientation. The key often lies not in radical renunciation, but in intelligent exchange.
We support you with our professional nutritional advice to take your individual needs and preferences into account.
| Instead of... (less heart-healthy) | Choose rather... (heart healthy) | The positive effect for your heart |
| White bread, toast, white pasta | Wholemeal bread, wholemeal pasta, oatmeal, brown rice | Rich in fiber, which lowers cholesterol and keeps blood sugar stable. |
| Sausage, salami, processed meat | Poultry, fish (especially salmon, mackerel), Pulses (lentils, beans) | Reduces the intake of saturated fats and instead provides anti-inflammatory omega-3 fatty acids and vegetable protein. |
| Butter, lard, palm oil | Olive oil (extra virgin), Rapeseed oil, avocados, nuts, seeds | Rich in unsaturated fatty acids, which have been shown to lower „bad“ LDL cholesterol. |
| Sweetened lemonades, juices, iced tea | Water, unsweetened tea, highly diluted fruit juice spritzers | Avoids empty calories and blood sugar spikes that put a strain on the metabolism and blood vessels. |
| Ready meals, packet soups, potato chips | Home-cooked meals made from fresh ingredients, vegetables with dip | Drastically reduces the intake of hidden salt (bad for blood pressure), sugar and unhealthy fats. |
Our heart is a muscle that needs to be exercised. Regular exercise is a fountain of youth for the entire cardiovascular system. You don't have to become a competitive athlete to do this. The aim is to avoid inactivity and make exercise an integral part of your everyday life.
Based on your state of health and your goals, we create individual training plans to ensure that you train effectively and in a way that is gentle on your heart.
Use the stairs: Consistently avoid the elevator and escalator.
Walk: Run short errands on foot or get off the bus one stop earlier.
Make phone calls while walking: Use phone calls for a short walk around the office or home.
Plan active breaks: stand up briefly every hour when working in the office and stretch.
Make an appointment to exercise: A walk with friends is more sociable than a meeting in a café.
Find your sport: Find an activity that you really enjoy - whether it's dancing, cycling, swimming or hiking.
Focus on regularity: it's better to do 30 minutes 3-4 times a week than two hours once at the weekend.
Combine endurance and strength: endurance training is the basis, moderate strength training strengthens the muscles, which boosts the metabolism.
Listen to your body: increase slowly and take breaks when you need them.
Seek medical advice: A sports medicine check-up is particularly useful if you are over 35 and want to return to sport.
A heart-healthy lifestyle does not end with diet and exercise. Our mental and psychological state has a direct, biological influence on our heart. Chronic stress leads to the release of hormones such as cortisol, which increases blood pressure, promotes inflammation and raises blood sugar levels. Sufficient and high-quality sleep, on the other hand, is one of the most important phases of regeneration for the entire system.
Create conscious time-outs: Schedule 10-15 minutes every day just for yourself, without a smartphone or other distractions.
Use relaxation techniques: Methods such as deep breathing, meditation or yoga have been shown to lower blood pressure and heart rate.
Maintain social contacts: Spending time with friends and family is an effective buffer against stress.
Establish a sleep routine: if possible, always go to bed at the same time and get up at the same time. Make sure your sleeping environment is cool, dark and quiet.
A heart-healthy lifestyle is the foundation that you can lay yourself. However, in order to proceed in a targeted and safe manner, medical advice is essential. A cardiologist can help you determine your individual starting point. A preventive heart check-up measures your personal risk factors such as blood pressure and cholesterol. Only when you know your „numbers“ can you check the effectiveness of your lifestyle changes and know whether additional drug support may be necessary to give you optimal protection.
With our individual training plans and nutritional advice, you have a comprehensive roadmap to achieve your health goals.
Here you will find answers to frequently asked questions about implementing a heart-healthy lifestyle in everyday life.
Do I have to give up sweets or cakes completely to live a heart-healthy life? No. It's about balance, not perfection. Enjoy such foods consciously and in moderation as something special. However, the basis of your daily diet should consist of healthy, unprocessed foods.
I have an office job and sit all day. How can I still get more exercise? Take advantage of every little opportunity: get up every hour, get some water, walk around the block for 15 minutes during your lunch break.
What role does alcohol play if I want to live a heart-healthy life? The less alcohol you drink, the better it is for your heart health. If you drink alcohol, then only in moderation and not every day.
Is one „cheat day“ per week allowed, on which I can eat everything? A planned „cheat day“ can help psychologically. It is important that the remaining six days of the week are consistently healthy.
How important is weight loss for a healthy heart? A healthy body weight is a very important factor, as it reduces the strain on your heart and improves blood pressure/blood sugar. But heart health is more than just a question of weight.
I hate jogging. Do I have to run to train my heart? No, not at all. Brisk walking, cycling, swimming, dancing, rowing or hiking are excellent alternatives.
Are there certain dietary supplements that protect the heart? The basis is always a healthy diet. Always discuss a targeted intake (e.g. of omega-3 fatty acids) with your doctor first.
I am still young. Do I already have to worry about living a heart-healthy life? Yes, the habits you establish today will determine how healthy your heart will be in 20 or 30 years' time.
Is it hard to live a heart-healthy life? It requires a change at the beginning. But the positive effects (more energy, better sleep) quickly make it easier to stay on the ball.
My partner lives an unhealthy lifestyle. How can I motivate him? Set a good example without making accusations. Cook together and suggest joint activities.
Living heart-healthy is the most powerful decision you can make for your future. It is a path that consists of many small, positive steps. If you are looking for support, get to know your personal risk profile and find a Individual roadmap including training plan and nutritional advice we are at your side as competent medical partners.
Opening hours:
Tuesday: 08:00 - 17:00
Wednesday: 08:00 - 12:00
Thursday: 08:00 - 17:00
Friday: 08:00 - 13:00
Appointments by arrangement.
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