Preventing heart attacks with sport
Regular exercise is one of the most effective strategies for preventing a heart attack. It helps to lower blood pressure, control body weight and reduce belly fat, stabilise blood sugar and improve cholesterol levels – and also boost mental well-being.
“Professional cardiological associations currently recommend , at least 30 to 60 minutes of physical activity per day, over five days a week – the more exercise, the better”, says cardiologist Dr Peter Burger. “It doesn’t have to always be jogging or cycling. Even brisk walking, swimming, dancing or gardening will get the circulation going.”
Those who train more intensely often already benefit from as few as two or three sessions a week. Extreme sports, however, should be considered on a case-by-case basis, depending on the individual’s state of health. It is a good idea to seek medical advice first, particularly if you have pre-existing conditions or risk factors.
Preventing heart attacks with diet
The food we eat on a daily basis has a direct impact on our heart health. A balanced, plant-based diet can help to lower cholesterol and blood pressure, reduce inflammation and therefore significantly reduce the risk of a heart attack. “We recommend a Mediterranean diet, including plenty of vegetables, fruit, whole grains and high-quality vegetable oils. Animal fats, on the other hand – particularly those in sausage, butter and full-fat dairy products – should be limited as much as possible”, says Dr Peter Burger.
Include these heart-healthy foods in your diet:
- Unsaturated omega-3 fatty acids from oily marine fish (e.g. salmon, mackerel), linseed, walnuts or rapeseed oil
- Fresh vegetables and fruit – ideally seasonal and locally sourced
- Pulses, nuts and whole grains
- High-quality vegetable oils (e.g. olive oil) instead of animal fats
Try to avoid:
- Too much salt – it raises blood pressure
- Processed meat products such as sausage
- Sugary convenience foods and soft drinks
- Trans fats (e.g. in fast food or baked goods containing hydrogenated fats)
What impact does stress have on heart attack risk?
Stress is a frequently underestimated risk factor for cardiovascular disease – even in young people. “Chronic stress induces inflammatory processes in the vascular system, raises blood pressure and contributes to metabolic disorders such as diabetes. All these factors put a strain on the coronary arteries and increase the risk of a heart attack”, explains Dr Peter Burger. This makes it all the more important to reduce stress.
Acute stress, on the other hand, triggers the increased release of stress hormones such as adrenaline and cortisol, which cause the blood pressure and heart rate to rise rapidly. If there are vascular deposits (plaques) present that are already damaged or unstable, this can even trigger a sudden heart attack.
Regular check-ups
Even those who feel fit and healthy can have unknown risk factors such as high blood pressure, raised cholesterol or poor blood sugar metabolism. “Check-ups offer an opportunity to determine a patient’s personal heart attack risk at an early stage”, explains cardiologist Dr Peter Burger. Health screenings include:
- Blood pressure measurement
- Laboratory testing (e.g. cholesterol, blood sugar)
- Analysis of family history
- Questions on lifestyle and health issues
These tests are recommended from the age of 40 – or earlier if risk factors are present, such as smoking, diabetes, obesity or a family history of cardiovascular disease.
If necessary, further tests can be conducted, such as a stress test or a CT scan of the coronary arteries (cardiac CT), which can enable early detection of calcium build-up or blockages – often before initial symptoms occur.
