National Heart Month: Small Daily Changes Can Save Lives in Germany
February marks National Heart Month, a time to focus on daily choices that support heart health. In Germany, cardiovascular diseases remain the leading cause of death, with over 348,000 fatalities in 2023 alone. Experts highlight simple yet effective ways to reduce risks through diet, exercise, and lifestyle changes.
Around 5-6 million Germans currently live with cardiovascular conditions. While age-standardised death rates have declined in recent years—thanks to better prevention and treatments like electrode-less pacemakers—the total number of deaths stays high as the population ages. The World Health Organization's goals for reducing non-communicable diseases by 2030 include tackling risk factors such as smoking and physical inactivity.
Eating smart plays a key role in heart health. This means filling half your plate with fruits and vegetables, opting for whole grains, and cutting back on sugary drinks and processed foods. Incorporating heart-healthy fats, like those in nuts and olive oil, also makes a difference. Small changes, such as swapping snacks or cooking at home more often, can help build lasting habits.
Movement is just as important. Health guidelines recommend at least 150 minutes of moderate exercise each week, along with strength training twice a week. Simple adjustments, like taking the stairs or going for family walks, add up. For those starting out, setting reminders or tracking progress can keep motivation high.
At home, healthy routines start early. Encouraging children to stay active, limiting screen time, and keeping regular bedtimes all contribute. Eating meals together as a family fosters better food choices. Adults benefit from seven to nine hours of sleep, stress management, and avoiding smoking or excessive alcohol. Regular check-ups help catch potential issues before they worsen.
Women face unique risks, with heart disease being their leading cause of death. Symptoms like shortness of breath, fatigue, or jaw pain often go unnoticed. Risks rise after menopause or due to pregnancy-related conditions, making awareness and early action crucial.
National Heart Month serves as a reminder that small, consistent steps can lower cardiovascular risks. From smarter food choices to staying active and managing stress, daily habits build long-term protection. With prevention efforts already reducing death rates, these changes could help even more people live healthier lives.
