Tips for heart health
You can help your heart stay healthy. Find out which habits are good for you and how you can prevent cardiovascular disease.
Key points in brief
- People who don’t smoke, eat a balanced diet and are regularly active can significantly reduce their cardiovascular risk.
- Prevention also plays an important role. Regular check-ups help identify risk factors early on.
- Getting enough sleep, relaxing and consciously managing stress also support heart health.
Five tips for a healthy heart
A healthy heart is the foundation for well-being and performance – and you can do a lot to support it in your daily life.
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Lifestyle
Smoking and excessive alcohol consumption take a toll on the heart and blood vessels in the long term. Avoiding nicotine and limiting alcohol protects your long-term cardiovascular health.
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Diet
A varied diet with plenty of vegetables, whole grains and healthy fats – and low in highly processed foods – can help protect your heart. Mediterranean cuisine, in particular, is considered heart-healthy.
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Exercise
Regular exercise strengthens the cardiovascular system and can lower blood pressure and reduce stress. Even moderate activities such as walking, cycling or swimming have a positive effect on heart health.
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Stress management
Chronic stress can put a strain on the heart and circulatory system. Getting enough sleep and practising relaxation techniques such as meditation, breathing exercises or mindfulness can help keep your body and mind in balance.
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Prevention
Regular check-ups help detect risk factors such as high blood pressure or high cholesterol early on. This way, symptoms can often be prevented or treated in good time.
Heart-healthy diet
A balanced, healthy diet can have a positive effect on blood pressure and cholesterol and reduce the risk of cardiovascular disease.
The Mediterranean diet is particularly recommended, with its focus on fresh, unprocessed foods such as vegetables, fruits, whole grains, legumes, olive oil and nuts.
Fish is also regularly on the menu. Omega-3 fatty acids are considered important for heart health; they are found primarily in fatty fish such as salmon and mackerel, as well as in flaxseed, walnuts and rapeseed oil.
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Which foods are good for your heart?
- Fruits and vegetables
- Whole-grain products
- Legumes such as lentils or chickpeas
- Fatty fish such as salmon
- All kinds of nuts and seeds
- Vegetable oils such as olive oil or rapeseed oil
- Plain yoghurt and unsweetened dairy products
- Water and unsweetened beverages such as tea
- Fresh herbs and spices
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Do I need dietary supplements for my heart?
Whether dietary supplements are beneficial depends for heart health on your diet and any potential deficiencies. Eating a balanced diet is usually sufficient to get enough important nutrients such as omega-3 fatty acids, magnesium and vitamins.
However, certain supplements can still be beneficial in some cases – for example, when there is a proven nutrient deficiency or for specific dietary requirements
But dietary supplements are no substitute for a healthy lifestyle and should ideally be discussed with a healthcare professional. Caution is particularly advised if you have an existing cardiovascular condition or are taking medication, as there may be interactions
Which sports are good for the heart?
There’s no one sport that is ideal for the heart. What matters most is that you do exercise that you enjoy regularly and that it fits into your daily routine in the long term. A combination of endurance, strength and flexibility training is particularly effective.
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Walking and hiking
You don’t have to tackle a long-distance hike. Regular walks are enough to get your circulation going and are suitable for almost any fitness level. Daily walks can have a positive effect on your heart and blood pressure and also help regulate the nervous system.
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Light jogging
Light jogging can improve endurance and strengthen the heart. It is important to start slowly, choose an appropriate level of exertion, and allow for sufficient recovery periods.
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Cycling
Cycling is a low-impact way to exercise the cardiovascular system while also building endurance. The intensity can be adjusted to suit your needs – from a leisurely daily workout to a challenging road bike ride.
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Swimming
Swimming works many muscle groups at the same time and is considered particularly gentle on the joints and back. At the same time, it provides an effective workout for the heart.
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Cardiovascular training at home
Cardio training gets the cardiovascular system moving and is easy to do at home. It is also suitable for all age groups. With simple exercises, you can build up your endurance step by step and effectively support your heart.
Sandra Fuhrer of the Schweizerische Herzstiftung (Swiss heart foundation) also recommends gradually incorporating more physical activity into your daily routine: “Get off the bus one stop early, cycle to the shops, take a walk around the block or use the stairs instead of the lift.” You could also join a heart group, where you can exercise and exchange ideas with like-minded people with professional support.
Does stress affect heart health?
It's not just a healthy diet and sufficient exercise that keep our hearts in good shape. “Psychosocial factors account for almost a third of all risks for cardiovascular disease,” says psychologist Dr Mary Princip, who specialises in psychocardiology.
She cites a lack of social support, negative emotional states (such as depression), exhaustion and chronic sleep disorders as risk factors. Certain personality traits, such as hostility, can also affect heart health. Her tip: Relax, have fun, socialise, stay active and be kind to yourself!
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Enough sleep for a healthy heart
Good sleep is often overlooked when it comes to heart health. During the night, the body regenerates, blood pressure drops and stress hormones are reduced. Getting enough restful sleep actively supports heart and circulatory health. You’ll find key tips here.
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Relaxation techniques for stress relief
Targeted relaxation helps the body reduce stress and take the strain off the heart. Techniques such as breathing exercises, meditation or mindfulness can lower your heart rate and calm your nervous system. When used regularly, they promote inner peace and provide long-term support for heart health.
Meditation and mindfulness place greater emphasis on inner awareness and concentration. By consciously focusing your attention on your breath, thoughts or bodily sensations, you create more distance from stressors. And this, in turn, has a positive effect on the heart.
Is high blood pressure (hypertension) bad for the heart?
High blood pressure (hypertension) puts constant strain on the heart as it has to work against increased pressure in the circulatory system. This puts more strain on the myocardium, which can lead to damage over time. If left untreated, hypertension increases the risk of cardiovascular diseases such as heart attack or cardiac insufficiency.
The trouble with high blood pressure is that it often goes unnoticed for a long time. That’s why regular check-ups are essential to take countermeasures in good time. A healthy lifestyle and, if necessary, medical treatment can significantly reduce the risk of heart disease.
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Home remedies: lowering blood pressure naturally
Certain home remedies and simple daily habits can help manage blood pressure naturally. However, it is important to note that home remedies are no substitute for medical treatment in cases of persistently high blood pressure.
While they can help stabilise blood pressure, they should always be combined with regular check-ups and medical supervision if you have hypertension.
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Sanitas Coach app for a healthy heart
You want to live more healthily? The Sanitas Coach supports you with a personalised health plan and useful information on a range of topics, such as heart health.
Warning signs: when should I get my heart checked?
Certain warning signs should be taken seriously and investigated by a doctor. These include persistent chest pain, shortness of breath with minimal exertion, unusual fatigue, dizziness or heart palpitations.
Even if you have no symptoms, regular heart check-ups are recommended – especially from the age of 40, or earlier if you have risk factors, such as high blood pressure, diabetes or a family history of heart disease.
What costs does health insurance cover for check-ups and fitness?
The cost share for check-ups depends on which plans you have taken out. Basic insurance covers the costs of medically necessary check-ups, which include blood pressure measurements or other preventive assessments relating to heart health.
In all other cases, supplementary insurance covers the costs. For example, it offers benefits in the areas of fitness and prevention. It’s worth checking your insurance benefits to see which preventive measures are covered in your particular case.
Conclusion
A healthy heart is the result of a combination of conscious choices in everyday life: diet, exercise, stress management and regular check-ups can help reduce the risk of cardiovascular disease.
People who adopt proactive lifestyle habits and heed warning signs strengthen their hearts in the long term. It's not about striving for perfection, but being consistent – small steps that can be easily integrated into your daily routine and deliver lasting results.
