The most dangerous risk factor for a heart attack is smoking. “Each cigarette shortens life by an average of eight minutes,” emphasizes Prof. Gohlke, board member of the German Heart Foundation. “This applies to both women and men.” Smoking primarily damages the inner lining of the blood vessels, driving vascular calcification. It also increases the tendency for blood clots to form. The risk of heart attack is increased several-fold in smokers compared with nonsmokers.
Being overweight is dangerous
The risk factor of obesity, which affects more and more people, should not be underestimated. Overweight leads to diabetes (diabetes), high blood pressure and inflammatory reactions in the body, which promote the occurrence of heart attacks and strokes. This means that the belly must go!
Pay attention to a healthy diet
Much depends on a healthy diet. The main thing to avoid is the intake of too many calories. No more than 60 g of fat should be consumed per day. Attention should be paid to hidden fats, for example, in sausage, cheese, convenience foods or snacks. The Mediterranean diet, which has proven its worth in southern countries for centuries, is recommended. A study by the World Health Organization (WHO) has shown: In northern Europe, where few fruits and vegetables and relatively fatty foods are eaten, four times more people suffer from cardiovascular disease than in Mediterranean countries. Mediterranean cuisine not only emphasizes plenty of fruit and vegetables, but also prefers fish dishes to fatty meats. The dishes are prepared with olive oil, which can provide protection for blood vessels.
Cholesterol damages the blood vessels
Elevated cholesterol levels are also dangerous, as they can cause massive damage to the walls of blood vessels. The risk is particularly high if the so-called “bad” LDL cholesterol is elevated and at the same time the “good” HDL cholesterol is too low.
Exercise four to five times a week
Another heart attack risk factor is lack of exercise. “From a medical point of view, it is absolutely advisable to exercise four to five times a week for half an hour,” emphasizes Prof. Gohlke. “Endurance sports such as Nordic walking, cycling, cross-country skiing and swimming are recommended, as well as dancing, soccer and tennis. If you have not been very active before, start with brisk walks. If the weather is bad or you don’t have the opportunity to exercise, you can also use the exercise bike or treadmill.”
High blood pressure often goes unnoticed
Elevated blood pressure levels also pose a particular danger. This is because elevated blood pressure does not normally cause any noticeable symptoms and thus often goes unnoticed for years. “Adults should therefore check their blood pressure at regular intervals and have it treated if necessary,” emphasizes Prof. Gohlke.
Diabetes requires increased vigilance
A high level of vigilance is also required in the case of diabetes, as diabetes is associated with a multiple increase in the risk of heart attack. Affected individuals should therefore control their blood glucose levels very carefully and eliminate other risk factors – especially obesity and lack of exercise – as far as possible.
Positive or negative stress?
Life-changing events, as well as the stress of daily life, have an impact on health. High job demands with constant deadline pressure or mobbing are considered risk-increasing factors. Again, it depends on how the individual responds to the stressful situation. If the stress leads to reaching for the cigarette, no more time for physical exercise, the effects are particularly bad. Today, stress management training programs are recommended. Regular physical activity and relaxation with family or friends, relaxation exercises (e.g. autogenic training or progressive muscle relaxation) help to reduce the effects of stress.
The resolution
“Resolve to live a lifestyle free of cigarettes, with a Mediterranean diet, plenty of exercise, relaxation, and socializing. Watch your weight, cholesterol levels and blood pressure. By doing so, you can have a decisive influence on your risk,” says the German Heart Foundation.
