Cold-water oily fish as sources
An excellent source of omega-3 fatty acids is cold-water oily fish such as salmon, herring or mackerel. At least 2 to 3 of your meals per week should include fish. With an unbalanced diet, we often consume too many saturated fats, animal fats or cholesterol. The polyunsaturated omega-3 fatty acids, on the other hand, are often not consumed enough. In addition, EPA and DHA cannot be formed by the body itself if corresponding precursors are not present.
If you don’t eat animal-based foods and ingredients, you can get your vegan omega-3 fatty acids from algae oil. In the case of linseed oil, the body must first convert the alpha-linolenic acid in order to obtain the polyunsaturated fatty acids. Until now, getting a vegan supply of unsaturated fatty acids has not always been easy, because most plant sources contain no DHA and certainly no EPA. But the non-animal microalgae Schizochytrium sp. is rich in DHA and EPA and a true substitute source from the sea.
Not just good for the heart: Healthy eating
Our heart is always active – around the clock and throughout our lives. A healthy heart beats about 100,000 times a day. Our entire blood volume is pumped through the circulatory system and thus through the entire body within just one minute with the help of blood pressure. Of course, this process makes sense, because each of our organs and every cell in the body must receive an adequate supply of nutrients and oxygen. Therefore, oxygenated blood is delivered and used blood is returned to the heart. Together, the heart and blood vessels make up our cardiovascular system.
When we exert ourselves physically, the heart can adapt its performance to the increased blood demand in various ways. Because of this tremendous power, we should protect and strengthen our cardiovascular system.
Eat a balanced and nutritious diet: A heart-healthy kitchen contains fresh food and is predominantly plant-based and calorie-friendly and takes into account the consumption of the right fats. In addition to a diet of sea fish such as salmon or mackerel, you should try to eat many vitamin- and fibre-rich foods daily and eat fatty foods with a sense of proportion. It’s best to use vegetable fats such as olive oil or rapeseed oil. Pay attention to your fluid balance and drink 2 to 3 litres of water, tea or unsweetened fruit spritzers.
Stay active
Sufficient exercise plays an important role in maintaining heart and circulatory health. Support your heart health with light exercises, as this stimulates the metabolism and brings new energy into everyday life.
However, be careful not to put too much strain on your body, because what matters is not extreme athletic performance, but regular, light exercise. Go for a long walk or do a round of water aerobics in the swimming pool. Walking is also an easy sport. Join a group for proper guidance. It is very pleasant to walk on the slightly springy forest floor and breathe fresh air at the same time.
Sports scientists believe that regular exercise in old age tends to help you stay mobile and have long-lasting strength. Exercise causes the body's cells to age more slowly and ensures the release of happiness hormones. You’ll stay independent and live longer. Exercise and sport can even reduce certain disease risks, such as diabetes.