Whether smoking, obesity or unhealthy diets with too much sugar, carbs or fat: ours lifestyle is largely responsible for the occurrence of coronary disease heart disease, basic diseases of the system heart attack, responsible. Psychosocial stress and hereditary factors also contribute to this disease risk such as high blood pressure, diabetes, and disorders of lipid metabolism. "Everyone should be screened regularly for a general health check from the age of 35 with a family doctor regarding these risk factors for heart and blood vessel disease," emphasizes Heribert Schunkert of the board German Heart FoundationHe is the Director of the Department of Adult Cardiology at the German Heart Center at Munich.
In a few disease risk: Change is often a challenge
In the case of high blood pressure, high cholesterol or a narrowed coronary artery become ill as soon as possible. lifestyle switch and determine risk factors with medication. "Especially with a few disease risk at the same time a tight temporal corset in daily life through work and family, this is a conversion for many of Herculean tasks, "reports the cardiologist and president of the German Society for the Prevention and Rehabilitation of Cardiovascular Diseases (DGPR) Bernhard Schwaab, "Stop smoking, exercise regularly, lose weight, then normalize your blood pressure and cholesterol levels with medication – you should not make the mistake of changing everything at once."
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Don't change everything at once: Start with the exercise
A rehab specialist advises you to start exercising. "It helps you feel better, do better and cope with your cardiac treatment." In addition, exercise not only prevents arteriosclerosis, also known as vascular calcification, but also has a positive effect on other physical and organic functions such as cell renewal, stimulation of brain activity, metabolic processes in the liver and other organs. DGPR and Herzstiftung recommend regular endurance exercises five days a week for 30 minutes each. This includes walking fast, a bike running, running, walking or swimming.
Even a ten minute walk can help
"Even walking for about ten minutes a day, for example, reduces the risk of cardiovascular disease and diabetes," Schunkert says. Anyone who has not been physically active and suffering from heart disease for a long time should determine his or her cardiologist's ability to exercise before training and discuss the training schedule.
Fixed anchor points in everyday life make it easy to change your lifestyle
In addition to exercise, consuming fruits and vegetables daily can help prevent obesity, which in turn benefits high blood pressure, due to its relatively low energy content. Mediterranean cuisine also relies on legumes and fish. Olive oil and rapeseed as well as herbs instead of salt can help. "We are promoting Mediterranean cuisine because they are protecting you heart attack and stroke, but also before other chronic conditions such as diabetes and cancer, "both experts confirm.
Habitual structures in your own life are falling apart
Lifestyle changes often break down known structures in one's own life. "It's difficult. It is often helpful to set fixed anchor points in your living environment: regular running, walking or cardiac sports groups at a club, cooking with family or friends at home several times, and exchanging with ex-smokers in a self-help smokers group. Schwaab.
By Jessica Orlowicz / RND