Cardiovascular diseases: Do you know your personal risk factors?

September 29, 2025 is World Heart Day. The World Heart Federation’s (WHF) day of action aims to raise awareness of the issue of heart health. After all, cardiovascular disease is still the leading cause of death worldwide^:1 In Germany, around 350,000 people die from it every year^.2
The motto of this year’s campaign day is: The five biggest risk factors for your heart. We have taken a closer look at the “Big Five” for you – and give you tips on how you can counteract them in a targeted manner.

5 risks for your heart

The “Big Five” are five factors that can pose a particular threat to your heart health. The more of them apply, the higher the risk of developing cardiovascular disease.

High blood pressure (hypertension)

It is no coincidence that high blood pressure is at the top of our list. In fact, due to its frequency, hypertension is the number one risk factor for cardiovascular disease^.1 The systolic value, i.e. the upper of the two values, is particularly important here: it indicates the pressure within the blood vessels when the heart muscle tenses to the maximum in order to pump blood into the body. If the value is permanently above 130 mmHG, the vessel walls can be damaged. This increases the risk of a heart attack or stroke as well as kidney damage^.3

High cholesterol

If the cholesterol levels in the blood are permanently too high, deposits can form in the arteries, causing them to narrow. Experts refer to this as vascular calcification or arteriosclerosis. If the coronary arteries are affected, coronary heart disease (CHD) can develop. CHD is the most common cause of a heart attack or sudden cardiac death^.1

Overweight and obesity

Being overweight (BMI ≥25) and obese (from BMI 30) can increase the risk of various cardiovascular diseases – including high blood pressure, heart failure and cardiac arrhythmia^.1,5 This is because excessive body weight is often accompanied by a high proportion of visceral abdominal fat, which promotes inflammatory processes in the body. This is because the fat cells produce hormones that have a negative impact on the metabolism. The tissue becomes inflamed^.6,7
This is also referred to as “silent inflammation”
Silent inflammation can be caused by persistent infections and chronic stress. A high-calorie diet with too many omega-6 and too few omega-3 fatty acids also promotes inflammation. Omega-6 is found in meat and sunflower oil, for example, and omega-3 in linseed and oily fish^.8,9,10

Smoking

Smoking is a risk factor for your heart in several ways. For example, the nicotine contained in tobacco makes the heart beat faster, increases blood pressure and promotes the development of arteriosclerosis. Good to know: Nicotine is also found in many e-liquids, so e-cigarettes can also be harmful to your heart health^.11

Diabetes mellitus

Persistently high blood sugar levels affect various metabolic processes and can damage blood vessels and nerves. Among other things, this increases the risk of heart failure: the muscle can then no longer pump blood to the body at full capacity. The likelihood of suffering a heart attack or stroke can also be higher for people with diabetes^.12

Tips for a healthy heart

There is also good news: you can counteract the Big Five through your lifestyle and positively influence your risk factors for cardiovascular disease. We have summarized a few tips for you that you can use to actively strengthen your heart.

1. stop smoking

When it comes to your health, there are no compromises when it comes to smoking. Quitting – or not starting in the first place – is always a good decision^.13 It’s not that easy: it often takes several attempts before you succeed in quitting smoking. Ask your family doctor for advice.

2. keep moving

Getting enough exercise protects against arteriosclerosis and has a positive effect on the entire body and can positively influence several risk factors. Moderate endurance training such as jogging, fast walking, cycling or swimming is ideal. This should be supplemented by regular strength training.
Also try to integrate as many exercise sessions as possible into your everyday life.

3. make sure you eat a balanced diet

A varied diet with plenty of wholegrain products, fruit and vegetables provides you with sufficient vitamins and minerals. This helps to prevent or reduce excess weight and keep the heart healthy.
Vitamin B1 (thiamine), for example, helps to maintain heart muscle tissue. Thiamine is found in oatmeal and pulses, among other things^.14,15 These foods also provide you with magnesium. This mineral is important for the normal functioning of your heart muscle^.16 It is also found in green leafy vegetables such as chard and spinach^.17
Also pay attention to the ratio of omega-6 to omega-3 fatty acids mentioned above.
Cook your own meals using fresh, unprocessed ingredients wherever possible. Choose a colorful variety of different foods. You can find tips on this in this Balanced diet: variety of foods.

4. sleep well

During sleep, the body comes to rest and can recover. Among other things, the metabolism slows down and blood pressure is regulated. A lack of sleep, on the other hand, promotes the development of cardiovascular diseases and can exacerbate existing complaints.

5. relax

Chronic stress is one of the possible causes of silent inflammation^.8 Of course, it is not always possible to avoid stress completely in hectic everyday life. However, you should always try to maintain a balance. Create small islands of calm as often as possible: Build activities into your everyday life that you enjoy and that create a balance. To feel less stressed in the long term, you can learn specific relaxation techniques, such as meditation, autogenic training or progressive muscle relaxation^.15

6. keep an eye on your blood pressure, cholesterol and blood sugar

Have your blood pressure, blood sugar and cholesterol levels measured regularly. You can do this at your doctor’s surgery or pharmacy – with the right equipment, you can also measure many values at home.

Extra tip: 7 Thorough oral hygiene

Did you know that chronic inflammation of the periodontium (periodontitis) can also promote the development of cardiovascular disease? If it remains untreated, bacteria can enter the bloodstream from the oral cavity and damage heart health. Good oral hygiene and regular dental check-ups therefore not only keep your gums and teeth healthy, but also your heart! ^18,19,20