On the occasion of Healthy Nutrition Day on 7 March, the German Heart Foundation emphasises the central role of a healthy lifestyle in protecting against heart attacks and strokes. Nutrition plays an important but not decisive role in lowering LDL cholesterol, the most important risk factor for arteriosclerosis.

Cardiovascular specialists point out that the intake of cholesterol through food – for example from eggs, cheese or butter – has only a minor effect on the LDL cholesterol level in the blood in most people. The body produces around two-thirds of cholesterol itself in the liver and regulates this production depending on food intake. However, excess LDL cholesterol is deposited in the vessel walls, promotes plaque formation and increases the risk of heart attack, stroke and peripheral arterial disease in the long term.

In the case of elevated cholesterol levels (hypercholesterolemia), lifestyle measures such as regular exercise and a heart-healthy diet are the top priorities. However, these changes alone often do not sufficiently reduce the risk of heart attack. Cardiologists point to studies that show that lowering LDL cholesterol as much and sustainably as possible significantly reduces the number of heart attacks, strokes and cardiovascular deaths. Effective and well-tolerated drug therapies are available today for this purpose.

In addition to genetic factors and the body’s own regulation, high blood pressure, diabetes, smoking, obesity and lack of exercise contribute significantly to high blood lipid levels. Experts therefore recommend checking all risk factors regularly. From the age of 35, health insurance companies offer a free health check-up every three years. If there is a family history of early cardiovascular events, monitoring should be carried out earlier and more closely.

To promote heart health, professional societies recommend at least 150 minutes of moderate endurance activity per week (e.g. brisk walking, cycling, swimming), supplemented by moderate strength training, mobility and balance exercises. The Mediterranean diet with lots of fresh vegetables, fruit, legumes, whole grain products, fish, nuts and high-quality vegetable oils such as olive or linseed oil is considered particularly heart-protective, with low consumption of animal fats.

Fiber-rich foods can reduce LDL cholesterol levels by up to ten percent by binding bile acids and stimulating their formation of new cholesterol. The German Nutrition Society recommends 30 to 40 grams of fiber daily. Oatmeal, legumes, apples, berries, carrots, broccoli and mushrooms are particularly rich.

Omega-3 fatty acids from linseed oil, walnut, rapeseed or hemp oil lower triglycerides, improve vascular function and have an anti-inflammatory effect. The Heart Foundation provides comprehensive information on cholesterol, prevention and therapy among www.herzstiftung.de/cholesterin as well as on the Mediterranean diet under www.herzstiftung.de/mediterrane-ernaehrung.

Editor: X-Press Journalistenbüro GbR

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