Nutrition for a Healthy Heart: Valuable Tips

The heart is a high-performance organ. Only the size of a fist and weighing between 300 and 350 grams (in an adult), it beats about 100,000 times a day and pumps up to 10,000 liters of blood through the vessels. Over an 80-year lifetime, the heart achieves an impressive record: It has then beaten at least 3 billion times and transported over 200 million liters of blood through the veins. Provided it remains healthy.

Nutrition for a healthy heart

Nutrition plays a crucial role in heart health, as it directly influences key risk factors such as cholesterol levels, blood pressure, inflammation, blood sugar, and body weight. It is now scientifically proven that the risk of heart disease can be significantly reduced with a healthy diet.

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"A balanced, heart-healthy diet plays a central role in the prevention of cardiovascular diseases," confirms cardiac surgeon Dr. Ferdinand Vogt, Senior Consultant at the Artemed Klinikum München Süd. A reduced salt intake can, for example, help lower blood pressure. You can positively influence cholesterol levels by avoiding unhealthy trans fats and instead consuming omega-3 fatty acids (e.g., fish, nuts), says Dr. Ferdinand Vogt.

Dr. Ferdinand Vogt, Senior Consultant at Artemed Klinikum München Süd

"Antioxidants from fruits and vegetables help prevent vascular inflammation. Whole grain products and fiber-rich foods keep blood sugar levels stable and prevent blood sugar spikes that are long-term harmful to the heart," the cardiac surgeon continues. Furthermore, being overweight is a significant risk factor for heart disease. By what percentage does a heart-healthy diet reduce the risk of heart disease?

Dr. Ferdinand Vogt: "Studies show that a consistently heart-healthy diet can reduce the risk of heart disease by up to 30%. Particularly effective are the well-known Mediterranean diet or the so-called DASH diet (English: Dietary Approaches to Stop Hypertension). This is intended to specifically lower blood pressure and thus reduce the risk of stroke by about 20-25%."

Can a late dietary change, e.g., at 60 years old, still be a game changer? The cardiac surgeon: "Absolutely. Our body is capable of positive changes well into old age. Avoiding unhealthy lifestyles already leads to the first improvements. Exercise, healthy muscle mass, and a balanced diet are prerequisites for aging with a high quality of life – not just for the heart."

The top 9 foods for a strong heart

1. Fatty fish (salmon, mackerel, sardines)

These fish are rich in omega-3 fatty acids, which reduce inflammation, lower blood pressure, and improve cholesterol levels. Therefore: incorporate fatty fish into the diet at least twice a week.

2. Nuts (walnuts, almonds, hazelnuts)

Nuts contain unsaturated fats, omega-3 fatty acids, and antioxidants that protect the heart. Recommendation: A small handful of nuts per day can help lower cholesterol levels and combat inflammation.

© Keegan Evans

Studies show that regular consumption of almonds can reduce the risk of cardiovascular diseases.

3. Berries (blueberries, strawberries, raspberries)

Berries are full of antioxidants that reduce oxidative stress and inflammation. They help lower blood pressure and support vascular health.

4. Green leafy vegetables (spinach, kale, Swiss chard)

These vegetables are high in potassium, magnesium, and nitrate, which regulate blood pressure and protect the arteries. They are also rich in antioxidants and fiber.

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5. Legumes (lentils, beans, chickpeas)

Legumes are excellent sources of protein and fiber. They can help regulate blood sugar levels.

6. Avocado

Avocados provide healthy unsaturated fats and potassium, which help regulate blood pressure. They can also help increase "good" HDL cholesterol.

Healthy oils for a healthy heart

7. Olive oil

Olive oil contains monounsaturated fatty acids and antioxidants that protect blood vessels and reduce inflammation. It is an ideal alternative to unhealthy fats like butter or margarine.

8. Oatmeal

Oats are rich in soluble fiber, which helps lower cholesterol levels by binding "bad" LDL cholesterol and removing it from the body. Only 50 grams of oatmeal daily already show results.

9. Garlic

Garlic has a lipid-lowering effect and a positive influence on cholesterol levels. The allicin contained in garlic acts as a blood thinner and lowers blood pressure. Regular consumption of garlic can prevent age-related vascular changes and protect blood vessels.