Healthy diet for the heart and metabolism

We absorb vital nutrients from our food. An unvaried and unbalanced diet can lead to symptoms of deficiency or even an excess of nutrients and energy. This can have an impact on health. 

It is well known that personal lifestyle –especially diet and exercise –has a significant impact on health. In particular, the development and progression of non-communicable diseases, such as obesity, cardiovascular disease and type 2 diabetes, can be strongly influenced by diet. 

A healthy diet can help to avoid overweight and prevent a variety of illnesses. At the same time, however, an unhealthy, high-calorie diet can promote the development and progression of diseases.

A balanced and healthy diet can boost performance and increase well-being and life satisfaction. It can also help to prevent or treat various diseases. These include, for example, type 2 diabetes, obesity, fatty liver and cardiovascular diseases, such as high blood pressure and arteriosclerosis. Another positive aspect is that a healthy, predominantly plant-based diet is more sustainable and protects the environment. 

A balanced and healthy diet is varied, provides us with all the important nutrients and does not give us more energy than we consume. In practice, this above all means favoring foods with a low energy density and high nutrient density, such as vegetables. 

A healthy diet is based on wholesome foods rich in vitamins, minerals and fiber, such as vegetables, fruit, legumes, whole grain products, nuts and vegetable oils. In smaller quantities, low-fat milk and dairy products, lean meat and fish are also part of a well-rounded diet. 

Sugar, salt and alcohol as well as highly processed foods should be avoided or only consumed in small quantities. 

In addition to a balanced, high-fiber mixed diet, there are other forms of diet that are associated with health benefits for metabolism and the cardiovascular system. These include, for example, the Mediterranean diet, the DASH (Dietary Approaches to Stop Hypertension) diet, and a vegetarian diet.

Superfoods for the heart and metabolism

These food groups are particularly beneficial for the heart and metabolism: 

• Fruit and vegetables: A colorful and diverse variety of fruit and vegetables provides many health-promoting ingredients. Dark berries and juicy peaches as well as brightly colored vegetables generally contain more nutrients than light-colored varieties. Tip: Ideally, opt for whole fruit and vegetables rather than juices or smoothies. In our seasonal calendars, you can see which fruit and vegetables are available regionally at which time of year. 

• Whole grain products: Whole grain products contain many minerals, vitamins and fiber. For this reason, whether pasta, rice, flour, bread or rolls, ideally opt for the whole grain variety. Replacing foods made from white flour with whole grain alternatives reduces the risk of overweight, type 2 diabetes, cardiovascular disease and other diseases.

Little time, ingrained routines, cravings for sweet or salty snacks and a constant abundance of food – personal behavior and a variety of environmental and social factors can make it difficult to maintain a healthy diet. But how can a balanced diet be achieved in everyday life? For many, this brings to mind strict rules, ascetic renunciation or boring food. But the opposite is the case: A varied and colorful selection of foods in healthy amounts is crucial for a balanced and healthy diet. 

The “Eat and drink well” nutritional recommendations of the German Nutrition Society (DGE) provide an overview of what a healthy and sustainable diet could look like and how it can be implemented:

Make water your beverage of choice:

Make sure your daily fluid intake is approximately 1.5 liters. It is best to drink water or other calorie-free beverages, like unsweetened tea. Potable tap water is a fresh, safe and readily available nutrient in Germany. Sugar-sweetened and alcoholic beverages are not to be recommended – they not only put a strain our bodies, but also our wallets. 

Eat plenty of colorful fruit and vegetables:

Take advantage of the colorful variety of fruit and vegetables. They provide ample vitamins, minerals, dietary fiber and phytochemicals. They are good for your health and contribute to satiation. Enjoy at least five portions (550 grams) of fruit and vegetables daily. Choose seasonal and regional products wherever possible.

Consume legumes and nuts regularly:

Legumes, such as peas, beans and lentils, are rich in proteins, vitamins, minerals, dietary fiber and phytochemicals. Nuts additionally provide essential fatty acids and promote your heart health. Eat legumes at least once a week (125 grams) and a small handful of nuts daily (25 grams).

Favor whole-grain foods:

Whole-grain foods will keep you satiated longer, and they contain more vitamins, minerals and fiber than white flour products. The fiber in whole-grain products in particular reduces the risk of type 2 diabetes, lipometabolic disorders, colon cancer and cardiovascular disease. Eat five portions (300 grams) of cereals and cereal products daily. 

Choose vegetable oils:

Vegetable oils are rich in essential fatty acids and vitamin E. Favor oils like canola (rapeseed) oil and margarines produced from them. Walnut, linseed (flaxseed), soybean and olive oil are also to be recommended. Consume one portion (10 grams) daily. 

Have some milk and dairy products daily:

Milk and dairy products mainly supply protein, calcium, vitamin B2 and iodine, and they support bone health. Consume two portions daily. A portion can be a glass of milk (250 milliliters), a slice of cheese (30 grams) or a yogurt (150 grams), for example. If you use plant-based milk alternatives, ensure sufficient supply of calcium, vitamin B2 and iodine.

Aim for one or two portions of fish every week:

Fatty fish, like salmon, mackerel and herring, provide valuable omega-3 fatty acids. Saltwater fish, like cod or red fish, also contain iodine. Eat fish once to twice a week. One portion is around 120 grams of fish.

Limit meat and sausage intake - less is more:

Meat contains readily available iron, as well as selenium and zinc. However, too much beef, pork, lamb and goat, and especially sausage, increase the risk of cardiovascular diseases and colon cancer. The production of meat and sausages has a significantly higher environmental impact than the production of plant-based foods. If you eat meat and sausage, do not consume more than 300 g a week.

Avoid sweet, salty and fatty foods:

Processed foods, such as sausage, baked goods, confectionery and fast food, as well as high-calorie drinks, often contain large amounts of sugar, salt and fat. High intake of these increases the risk of overweight, type 2 diabetes and cardiovascular diseases, such as high blood pressure.

Enjoy your meals:

Take your time when eating and take a break. In addition, eating slowly and consciously promotes the feeling of satiation. Eating in company can also have a positive effect on wellbeing.

Stay active and watch your weight:

In addition to a balanced and healthy diet, regular exercise also plays an important role in a healthy lifestyle. Daily physical activity and an active daily life promote your bone health and lower the risk of overweight and many other diseases, such as cardiovascular disease, type 2 diabetes, cancer, depression and osteoporosis. What's more, exercise is simply good for you!

The DGE recommendations are intended for healthy adults between the ages of 18 and 65. The portion sizes given serve as a guide for food choice. Individual adjustments can be made. In a vegetarian diet, the proportion of meat, sausage and fish can be replaced with whole grain products, legumes and vegetables as well as nuts and oilseeds, for example.