101 Heart Healthy
Tips
Report Sections
1.Healthy Lifestyle Choices
2. Heart-Healthy Eating
3. Health Care and Medications
4. Physical Activity
Healthy Lifestyle Choices
1.
Create a heart
healthy plan. Not sure where to start when it comes to improving your heart health? Take some time and create
a plan that you can stick to. Include specific goals to eat healthier, exercise
more regularly and have a medical physical if it’s been more than a year. Then put
your plan on the refrigerator or somewhere else you’ll see it every day so you
can work on it.
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2.
Get a heart
health buddy. Many people find that they are more likely to stick to
a healthier lifestyle when they have a friend or loved who supports them. So
ask your significant other, kids, best friend, co-worker or anyone else who’s
up for the challenge to be your “heart health buddy”. Together you can set up a
plan for adopting a healthier lifestyle.
3.
Keep your
weight consistent. As people age,
more of every pound they carry is made
up of fatty tissue. Obesity is a major contributing factor to heart disease
and since it’s easier to keep weight off
then it is to lose it, work on developing healthy habits to keep your weight
consistent. Are you overweight now? Women with a waist measurement over 35
inches and men with a waist over 40 inches are considered to be overweight.
4.
Reduce your
weight, even by just a few pounds. Studies have shown that when you
decrease your body weight by even 10%, you reduce your chances of
developing heart disease significantly.
For most people, simply choosing low-fat meal
alternatives and doing a little more physical activity can be enough to
drop a few pounds in a month.
5.
Laugh your way
to a healthier heart. Laughter may just be the best medicine for heart
health. Studies have shown that people who know how to laugh and can lighten up
against the stress of everyday living have a much lower chance of developing
heart disease. So grab a funny movie or a few of your friends and let loose!
6.
Manage stress
before it becomes a problem. Mental stress is associated with a
breakdown in the outer lining of blood vessels, which can allow fat and
cholesterol to form buildups inside the veins and arteries, increasing the
chance of a heart attack. Reducing your stress level and finding productive
ways to deal with mental stress can significantly improve the health of your
heart for years to come.
7.
Quit smoking
and avoid second hand smoke. People who smoke are nearly two times
more likely to develop heart problems than people who do not smoke. Not only
does it increase the risk of heart disease on its own by causing fatty deposits
to build up in arteries but it also
magnifies other potential risk factors. Smoking decreases exercise tolerance,
increases blood pressure and makes blood clots more likely. If you’re a smoker
now is the time to quit. Nowadays there are several options to help you kick the habit. Talk to your doctor about
what would be right for you.
8.
Don’t have
more than two drinks per day. High alcohol intake is related to
higher stress levels, high blood pressure and high triglycerides. All of which
can lead to heart disease. Stick to
moderate alcohol consumption in order to reduce your risk. What is considered a moderate amount of alcohol?
One or two drinks per day where a drink is 4 ounces of wine, 12 ounces of beer
or one ounce of another spirit.
9.
Shop smart. When it comes
to eating healthy foods, it all starts with your grocery shopping habits. As
much as possible you should stick to the perimeter of the store where you’ll
find fresh fruits and vegetables, meats, seafood, dairy and breads. The aisles
in the middle are full of processed foods that contain trans fats and sodium.
If you do buy processed foods, be sure to choose the lowest fat options that
are available. And whatever you do, NEVER grocery shop when you’re hungry.
You’ll be more likely to opt for unhealthy convenience foods.
10. Stay stress free. Stress can
have a major negative impact on your health. Stay healthy by finding ways to
deal with stress when it becomes a problem for you. Whether it’s taking time to
watch TV, chatting with a friend, practicing yoga or a taking a short afternoon
nap – it’s time well spent. The better you are able to handle
and control the stressors in your life, the lower your chance of developing
heart disease as a result.
11. Get talking to reduce stress. Talking to
others about the stress in your life is a great way to reduce the negative
effects of that stress on your health. If something is bothering you, talk to
someone you trust rather than letting the negative effects of stress develop
into physical symptoms that can be detrimental to your health. If you don’t
have a partner or friend to talk to, consider visiting a professional.
12. Make heart health a habit early in life. Over 80% of
those who die from heart disease are over the age of 65. Avoid problems later
in life by starting to take care of your heart long before you reach your
golden years. Adults should start having their cholesterol checked at 25 and
diabetes and high blood pressure screening should start in the mid to late
20’s. Early detection is the best form of prevention! And combined with heart
healthy eating, exercising and lifestyle choices, can significantly reduce your
risk of developing heart disease.
13.
Teach your
children to make heart healthy choices. Heart disease is a growing problem in
North America. Help end the cycle by teaching your children to make heart healthy choices. Plan and prepare low
fat meals together. Spend time as a family walking, bike riding, cross-country
skiing or swimming. And most importantly, set a good example. They’re watching
you and how you approach your heart health is how they will too.
14. Take a multi-vitamin. Although some
research may disagree on the extent to which
a multi-vitamin can help ward off disease, there is absolutely no
evidence that taking one will cause adverse effects. So talk to your doctor
about a good multi-vitamin to help ensure you’re getting everything you need to
keep your heart healthy.
Heart Healthy Eating
15. Lowering your cholesterol is one of the best ways
to avoid heart disease. You’ve no
doubt heard it before; high cholesterol is an important indicator of potential
heart disease. Keep your cholesterol level in check by including foods in your
diet food that are low in salt and fat, while at the same time making sure
you’re eating items from all four food
groups. Staples in your diet should be fresh fruits and vegetables, wholegrain
breads, low fat dairy and lean meats and fish.
16. Eat nuts. One ounce of nuts, eaten at least 5
times per week can help to reduce your risk of developing heart disease by
nearly 30%. This is because nuts are known for being low in saturated fats and
helping to naturally reduce cholesterol levels. An ounce is the same as 3 tablespoons and can
be easily added to other foods such as
salads or eaten alone as a delicious snack. It’s a good idea to avoid
Brazil nuts though. They are known for
significantly higher fat content and for being very high in calories.
17. Trade your potato chips for a handful of peanuts. Peanuts are
lower in sodium and saturated fat then potato chips and other fried snack
foods. Any kind of nut can make an excellent snack, but be sure to opt for the
unsalted and naturally roasted varieties. Also keep in mind that nuts can be
high in calories. So you should try to avoid the sugar-coated varieties so
you’re not consuming more calories than you need.
18. Keep your calories from fat to less than one third
of your total caloric intake. Fat calories are the calories in a
given food that come from the fat. You can find out how many fat calories a
food contains by simply reading the nutrition labels on the packaging. Keep
this to less than one third of the total calories you consume to ensure you are
not eating more fat than you need.
19. Eat 5 – 10 servings of fruits and vegetables every day. Experts
recommend including 5 - 10 servings of fruits and vegetables in your daily
diet. Raw, uncooked vegetables are the best option and many, like leafy green
vegetables contain nutrients that are particularly good for the heart. Eating
lots of fruits and vegetables also
ensures that you are filling up on nutrient rich foods rather than
fatty items.
20. Watch your triglycerides. The fat in the
foods you eat is generally converted to triglycerides, which are stored in the
body’s fat cells. Triglycerides are used when the body needs energy and
hormones trigger their release. The problem is that some people store extra triglycerides – leading to higher cholesterol levels
and a higher risk of developing heart disease. The target amount of
triglycerides for a healthy adult is 150mg/dL. If you have recently had a test
that reported higher than average levels,
you should reduce your fat intake, particularly saturated fats, exercise
more often and reduce your carbohydrate intake.
Results higher than 200mg/dL most likely
mean
that medication will be necessary to help your body reduce the
presence of triglycerides in your cells.
21. Count your calories. Extra
calories, regardless of the type of foods that they come from, are converted to
fats known as triglycerides and are stored in the body. Therefore, in addition to monitoring your fat
intake, it is a good idea to also watch
your calorie intake in general. People who eat more calories than they
consume in a day are more likely to have
high triglyceride levels and to develop heart disease in the future.
22. Try to avoid using more than a teaspoon of salt
during the day. One teaspoon is about 2,400 milligrams of sodium.
Exceeding this amount on a regular basis can be a contributor to heart
problems. Start eliminating salt by removing the salt shaker from your table.
Adding salt to your meal can become a bad habit. Instead of salt try using
herbs to flavor your favorite dishes. And whenever possible opt for low sodium
versions of foods such as canned soups, powdered mixes, bacon and lunch meats.
23. Use apple cider vinegar in place of other
vinegars. Apple cider vinegar is well- known for its ability to keep veins
and arteries healthy; therefore it is a good idea to substitute apple cider
vinegar in your cooking wherever vinegar is called for. You can also consider
an apple cider vinegar supplement, which will also contain added potassium.
24. Don’t avoid dairy just because it contains fat. Often people
eliminate dairy from their diets completely when trying to reduce their fat
intake. But dairy is essential to overall good health. Try to include at least
2 - 4 servings from the dairy food group in your diet each day, opting for low
fat alternatives whenever possible. Some examples include low-fat yogurt and
skim milk. Avoid butter, cheese and full fat dairy products.
25. Choose alternative sources of protein. Beans and peas
are an excellent source of protein that you can include in your diet to get the
protein that you need without the high fat content of meat. Try including beans
in your salad for some extra flavor and texture. And peas can be easily pureed
into sauces and gravies to make a nice consistency without artery clogging fat.
26. Substitute unsaturated vegetable oils for higher
fat content oils. Try sunflower, canola, olive or palm kernel oil for
better flavor and lower fat. There are also many options for flavored oils
available these days that can add a kick to your meals while helping you stay healthy.
27. Drink apple juice. Research has
shown that drinking apple juice every day will actually help to lower your
cholesterol because of its high phenol content. If you prefer not to drink apple juice, you can
include it in your diet in other ways. Try using apple juice instead of water
to cook rice for a delicious and healthy side
dish.
28. Reduce or eliminate trans fats. Reducing the
amount of trans-fatty acids in your diet is a great way to lower your
cholesterol and to improve your overall heart health. Remember that foods that
contain partially hydrogenated vegetable oils are high in trans-fatty acids.
It’s important to pay attention to nutritional labeling on the foods that you eat.
29. Avoid eating meals high in saturated fats. Studies have
shown that eating just one meal a week that is high in saturated fats may
decrease the effectiveness of good cholesterol within the body. Also, foods
high in saturated fats can immediately decrease artery function in healthy
adults. Foods such as butter and those that contain coconut oil are best avoided.
30. Avoid fad diets. Low-carbohydrate
diets can be harmful to your heart health when they discourage eating carbs and
instead make it look acceptable to eat foods that are high in saturated fats. A
better strategy is to adopt healthy eating and an exercise regime. Although the
amount of weight loss in the beginning will not be as dramatic, it is better in the long run for your heart.
31. Include olive oil in your diet. Two
tablespoons of olive oil a day is considered by the FDA to provide enough
monounsaturated fat to help to reduce the amount of LDL (bad) cholesterol in
the body. But don’t just add more oil to your diet; find ways to substitute
olive oil for other fats such as vegetable oil in salad dressings and butter
when frying.
32. Substitute whole eggs for an easy way to reduce the fat in your
favorite dishes. Use
half a cup of Egg Beaters, or two egg whites, in place of a whole egg when
cooking and baking. You’ll get the same results, without the unnecessary fat
and calories. Your heart and your waistline will thank you!
33. Eat a little chocolate every day. Believe it or
not, researchers have recently learned that some of the chemicals in chocolate
have a similar effect on the blood as aspirin and other blood thinners do. Chocolate is made from cocoa beans, which
seem to keep platelets in the blood from
forming clots, a definite advantage for people who are at risk of having a heart attack or
developing heart disease.
34. Drink red wine. For years, the benefits of
drinking a glass of red wine have been proclaimed by researchers studying heart
disease and related complications. Recent studies have actually shown that
larger amounts of red wine seem to reduce the negative effects of eating a
high-fat diet. The reason is Resveratrol, which is a component of red wine that
comes from the skin of the grapes used to produce the wine.
35.
Always trim the excess fat from
meats, including beef and poultry, before
cooking. Although
the fat on meat makes it taste good, it’s one of the worst foods for your
heart. By taking the time to remove any excess fat before cooking (including
the skin from poultry) you’ll cut the fat content significantly. An easy way to
do this is to
use a pair of scissors to quickly snip away the fat. If you would
prefer to skip the extra step of trimming the meat, consider purchasing it
already trimmed from the butcher counter.
36. Don’t assume margarine is a healthy alternative to
butter. Margarine used to be considered a healthier option than butter
because it contains less cholesterol and saturated fats, which are known to
increase an individual’s risk of heart disease. However, new research has shown
that in fact margarine (particularly the hard margarine that comes in sticks
like butter) is actually WORSE for the heart because most brands contain trans
fats. So what is the best option? Use liquid vegetable oils or the soft
margarine that comes in tubs. Be sure that any margarine you use does not contain
trans fats or saturated fats and is non-hydrogenated.
37. Eat foods rich in antioxidants. Antioxidants
are naturally occurring substances within the body that help to reduce the
effects of oxidation on the organs. Free radicals can damage the heart so it’s
important to eat foods that are rich in antioxidants. Some foods that you can
eat to boost your antioxidant levels include foods high in vitamin C like
citrus fruits and orange vegetables, which are high in beta-carotene.
38. Make sure you get enough Vitamin C. Vitamin C is
known for its ability to help promote heart health. Although there is no
evidence to support the idea of loading the body with Vitamin C, you should
include foods high in Vitamin C in your diet if you are not currently taking a
supplement. Consider fresh citrus fruits, strawberries, papaya, red bell peppers broccoli and cantaloupe.
39. Choose whole grain options. Whole grain
breads and pastas contain bran and wheat germ, which have long been associated
with healthy hearts and bodies. Consider
using whole grain alternatives in place of white bread, white rice and
refined pasta whenever possible. These foods are also more flavorful, giving
your meals an extra kick.
40. Remember that moderation is the key to a healthy
diet. As with anything, moderating the amount of “bad” foods you eat will
- over time - help to increase your heart health. Start by limiting your intake
of fatty foods. Reducing the overall fat in your diet will help to reduce your
chances of developing heart disease now and in the future. Consider adding flavors in other ways, like
natural herbs and spices.
41. Plan your meals in advance. Studies have
shown that people who plan ahead of time what they are going to eat are less
likely to eat foods that are high in fat and
cholesterol. Be sure to keep plenty of healthy snacks like nuts and
dried fruit on hand so that you aren’t
reaching for a bag of chips between meals.
42. Always read nutritional labels. Be sure to
watch for foods that are high in fat and sodium in addition to being high in
calories. You can utilize canned foods in your diet, as long as you try to
avoid those that contain added sugar and salt. Even dairy
foods can contain a high amount of sodium so make sure you know
what you’re eating. Become familiar with
how to read the labels and take the extra time necessary to make healthy
choices on your next grocery shopping trip.
43. Don’t eliminate meat, just choose healthier
options. You do not need to eliminate meat from your diet when trying to eat
for a healthier heart. Here are some of the options that you might want to
consider: extra lean ground beef, turkey bacon, shellfish, top loin pork or
pork tenderloin, 95% fat free deli meats like turkey, veal shoulder and top
sirloin beef. With these choices you get the flavor without the unnecessary fat.
44. Opt for healthier versions of your favorite
snacks. A heart healthy diet does not mean that you have to avoid the
snacks you love. Just making smarter choices. If you are a cookie eater,
consider animal crackers, fig or fruit bar cookies and gingersnaps. If you prefer cake, angel food cake is a
healthier alternative. And, if ice cream is your downfall look for low fat and
fat free options that are known for being high in flavor and low in added fat.
45. Choose heart healthy condiments. When it comes
to condiments there are certainly a lot
that are high in fat, extra calories and sodium. But luckily there are some yummy
options that are also healthy. Some that you might want to try are: salsa or
picante sauce, ginger, horseradish, butter flakes, Dijon or stone ground
mustards, whole fruit spread or jam, low fat mayonnaise and fat free sour cream.
46. Limit the amount of caffeine you consume. Cutting back
on beverages that contain caffeine can have an impact on your heart health.
Caffeine can elevate your blood pressure and cause a higher presence of
adrenaline in your body, which can increase stress levels. And because caffeine
is metabolized by the liver - and everyone metabolizes caffeine at a different
rate - if your body does not metabolize caffeine quickly, just two cups of
coffee per day can increase your risk of suffering a heart attack by as much as 30%.
47. Don’t let mercury stop you from eating fish. Many people
have cut fish and other seafood out of their diet in response to concerns over
the mercury content. Studies have demonstrated that the benefits to the human
heart are much more significant than the risk of developing mercury poisoning.
You would have to eat a very large amount of fish or seafood in most cases to
develop elevated mercury levels in your body.
48. Eat oatmeal. Oats have long been known to be
a heart healthy food. Including oatmeal
in your daily diet is an excellent way to lower cholesterol - or keep you from
developing high cholesterol in the first place. You can include oatmeal as part
of your breakfast, or consider oatmeal based breads and cookies as a part of a
healthy diet.
49. Keep the amount of coffee you drink to a minimum. Drinking more than two cups of
coffee on daily basis has been linked by recent research to increased cholesterol
levels and inflammation within the body. Both of which can lead to
heart disease over time. There does seem to be reduced inflammation with
decaffeinated coffee, however there is
still an increased risk of heart disease with both types.
50. Eat walnuts. Walnuts are excellent for
reducing cholesterol in the blood in addition
to being associated with increased elasticity of the blood vessels and
heart. Studies have shown that adding walnuts to a well-rounded diet can have a
significant impact on heart health in as
little as a few weeks. So add a few to your favorite salad or grab a handful as a healthy snack.
51. Opt for all natural peanut butter. Switching from
processed peanut butter to all natural is a good way to reduce the amount of
fat in your diet. At the same time, you’ll be getting the health benefits of
peanuts without the added oil and sugars. Processed peanut butter contains
hydrogenated fats, which are not commonly found in the natural varieties.
52. Use legumes as a substitute for meat. Substituting
legumes such as soybeans and chickpeas for meat in some of your favorite
recipes is a great way to promote a
healthy heart. Legumes are naturally low in fat, contain no cholesterol,
and are high in essential nutrients like magnesium, protein, folic acid and
potassium. They are also known for being high in fiber.
53. Eat seafood on a regular basis. Seafood is
known for being very low in fat and high in protein. It also contains high
amounts of Omega-3 Fatty Acids and very low amounts of cholesterol. Nutritionists
say that most people simply do not include enough seafood into their diet.
Healthy adults are advised to eat about two, three- ounce servings per week.
54. Opt for fish rich in Omega-3 Fatty Acids. Smaller, lean
fish like tuna and salmon are an excellent
addition to a heart healthy diet because they are low in fat and high in
Omega-3 Fatty Acids. By eating them they also reduce your overall intake of
higher fat meats and give you essential
nutrients that help to fight off heart disease.
55. Eat Omega-3 fatty acids. These are
known as “good fats” and actually help to
reduce the effects of “bad fats” on your heart. Don’t like fish? Don’t
worry, you can also get Omega-3s from walnuts, walnut oil, soybeans, soybean
oil and canola oil.
56. Drink green tea. Early evidence
suggests that drinking green tea daily can help to lower the risk of developing
heart disease. According to studies, those who drink green tea are 25% less
likely to die from heart disease or complications. Green tea is available in
many flavors and types and can be served iced, hot or flavored with honey and
citrus.
Health Care and
Medications
57. If you’re a diabetic, talk to your doctor about
Glimepiride. This commonly used diabetic medication is known to
increase artery thickness and to promote better heart health in patients. This
medication is typically used to lower the amount of insulin released into the
body, and so it may not be right for everyone. However, if you are a diabetic,
talk you’re your doctor about the potential benefits.
58. Keep an eye on your cholesterol level. Regular
cholesterol screenings can help you to stay on top of your levels and to
address any increase as soon as it is discovered. Screenings should be done at
least every five years and more often if you have a genetic predisposition to
heart disease. In most cases if you catch an elevated cholesterol level early
you can reduce it by making changes to your diet before medication is required.
59. Know the biggest contributing factors of heart
disease. The American Heart Association has identified six major risk
factors for heart disease that are within your control. They are smoking, high
blood pressure, diabetes, physical inactivity, high cholesterol and obesity.
How many of these are issues for you? Be honest about your risks and work with
your doctor to eliminate as many as possible.
60. Don’t assume you have to take medication for the
rest of your life. If your doctor puts you on medication for blood
pressure, cholesterol or heart problems don’t
assume it’s a life sentence. Often times a change in lifestyle can
result in patients no longer needing medication. With some dedication you may
be surprised at your next visit to the doctor! Whatever you do though, NEVER
stop taking medication unless your doctor has approved you doing so.
61. Ask your doctor about the new CRP blood test. Doctors are
now offering patients at high risk of
having a heart attack a new blood test called “C” Reactive Protein (CRP). It
costs around $20 and will help determine your risk of having a heart attack in the near future – even if you have a normal or low
cholesterol reading. If you think you’re at risk, talk to your doctor.
62. Avoid antioxidant supplements. Most people do not realize that there
are a variety of different
antioxidants. A single supplement should not make you think that you are doing
all that you can to fight the effects of free radicals. Instead, include plenty
of fruits and vegetables in your diet to ensure you are getting all of the
benefits you would get from a supplement
- and more. For packaged foods, be sure to read the nutritional labels and
choose options that are high in Vitamin E, Vitamin C and beta carotene.
63. If you’re a woman, ask for more tests. In women, an
angiogram may not necessarily show the
signs of heart disease. This is because in women, heart problems often affect
the smaller blood vessels that carry blood and such problems cannot be detected
with an angiogram. If you are experiencing any symptoms of heart disease
insist that your doctor do further testing even if the angiogram
indicated that you are not having heart-related health problems.
64. Ask your doctor if you need a CT scan. Doctors are
starting to take a proactive approach, rather than waiting to react when
problems arise. CT scans are now being used to detect the presence of calcium
deposits within the body. Coronary
arteries with calcium deposits become
narrower over time, forcing the heart to work harder to spread oxygen through
the body. Patients with a high amount of calcium are typically treated with a
daily regimen of baby aspirin and statins.
65. Tell your doctor if you’ve ever had Gout. High levels of
uric acid associated with Gout can be a contributing factor to the development
of heart disease. If you are diagnosed with Gout, or are found to have high
levels of uric acid in your blood be
sure to follow up with your doctor. He or she will most likely recommend
checking for other contributing factors
to heart disease and treat you with medication to reduce the uric acid build up
in your body.
66. Assess your risk. The American
Heart Association has a Risk Assessment questionnaire to help you determine
whether you are at risk of having a heart attack or dying of heart disease in
the next 10 years. Find out if you’re at risk now at http://www.americanheart.org/presenter.jhtml?identifier=3003499
67. Understand the term “metabolic syndrome”. Metabolic
syndrome is a relative newcomer in the war against heart disease. Women are
said to have metabolic syndrome when they carry excess weight around their
waist, have high insulin levels and high cholesterol levels. Although
previously thought to be related only to the body’s metabolism, this syndrome
is now being linked closely to the development of heart disease as well.
68. Don’t assume it’s a “man’s disease”. Women are more
likely to develop heart disease than men. According to recent research, mental
and physical stress is more dangerous to a woman’s heart than it is to a man’s.
Also, the sudden reduction in estrogen before menopause is a contributing
factor to heart disease. If you’re a woman be sure to take your heart health
seriously. And if you think you’re experiencing any problems, talk to your doctor.
69. Know the symptoms of heart problems. One of the
best ways to avoid heart disease is to know the symptoms that could indicate a
problem. If you suffer from neck or upper back pain, shortness of breath,
nausea, profuse sweating, dizziness or unusual fatigue – it could be an indication of a
serious problem.
70. Go Red. Join the American Heart Association
“Go Red” program to assess your risk for heart disease and develop a heart
healthy plan. Learn more at http://goredforwomen.org/know_your_numbers/go_red_heart_check.html
71. If you’re a woman, get help quickly if problems arise. Men are much more likely to
suffer a heart attack than women; however men are twice as likely to
survive a
heart attack. There are a number of questions about why this is,
however research has shown the women often wait to seek treatment. If you are
experiencing any symptoms that could indicate heart problems, see your
doctor immediately.
72. Understand how your ethnicity can affect your
heart. African Americans are much
more likely to develop high blood pressure than Caucasians. Asian Americans
have a higher likelihood of developing heart disease than other Americans. If
you are from a racial or ethnic group that has an increased chance of
developing heart disease or other heart related problems, talk to your doctor
to determine what you can do to mitigate your
risks.
73. Have your blood pressure checked regularly. High blood
pressure is one of the biggest risk factors for heart disease. From the time of
birth, everyone should have their blood
pressure checked at least once every other year in order to stay on top of any problems. Your target blood pressure
should be 120/80. If either of these numbers is elevated be sure to discuss
ways to reduce your blood pressure with your
doctor.
74. Understand the different types of cholesterol. There are two
types of cholesterol, LDL (bad cholesterol) and HDL (good cholesterol). One way to reduce the amount of bad cholesterol is to actually increase
the amount of good cholesterol. There are many ways to do this, including
changing your diet to include foods that help increase HDL and adding regular
exercise to your daily routine.
75. Take the medications your doctor prescribes. If you have
high LDL (bad cholesterol) levels, your doctor may prescribe statins or other
medications to reduce the amount of bad
cholesterol in your body. It is
extremely important that you take this
medication as prescribed while at the same time making healthy lifestyle
changes. Doing so may mean that you can eventually stop taking the medication
and still keep you cholesterol at a safe level.
76. If you’re a woman, take heart symptoms seriously. Women tend to
minimize the significance of heart disease related symptoms. If you experience
problems associated with heart disease such as panic attacks, fainting, and
pressure in the chest, arms or neck, don’t ignore the symptoms. While they may
actually be nothing – they may be a
sign of a heart problem that requires immediate medical attention.
77. Know your history. Family
history, that is. If any of your blood relatives have a history of heart
disease or diabetes, your risk of developing a heart problem is significantly
increased. Spend some time examining your family tree. To keep track, use the
American Heart Association’s online tool at http://www.s2mw.com/aha/fht/index.aspx.
If you do have a family history of heart disease, your doctor can direct you in
lifestyle choices that will help to offset your risk.
78. Take Vitamin E. Vitamin E, taken each day with your meal that contains
the highest fat content, may help to reduce the risk of developing heart
disease by almost 40% in
healthy adults. Keep in mind though that you should be careful
taking Vitamin E supplements if you eat a lot of seafood, take a blood thinner
other than aspirin or take other fish oil supplements because the combination
could cause bleeding problems.
Talk to doctor about whether a
Vitamin E supplement is right
for you.
Vitamin E supplement is right
for you.
79. Take a vitamin supplement that contains copper. Copper
deficiency is the only mineral deficiency known to be connected with the
development of high cholesterol in the
human body. Consider an all-inclusive supplement that contains a small amount
of copper in order to increase the health of your heart. You only need about
1mg per day, and should be careful not to take more than recommended.
80. Get extra potassium to keep your blood pressure in
line. Potassium is known for its
ability to fight off high blood pressure. Most doctors recommend that you
include around 3,000mg of potassium in your diet each day. Bananas, tomatoes,
potatoes, carrots, green beans and lima beans are all excellent sources of potassium.
81. Ensure you’re getting enough magnesium. Magnesium is a
mineral that is known for its heart
enhancing abilities. Including a moderate amount of magnesium into your daily
diet – around 350mg
- will help to keep your heart strong. If you suffer from kidney disorders, or
undergo dialysis therapy, you are probably losing a significant amount of
magnesium and should talk to your doctor about the risks.
82. Get lots of folic acid and other B-Vitamins. There are
several vitamins and minerals that are essential to a healthy heart. Among them
are the B-Vitamins, and more specifically folate or folic acid. The reason that
folic acid is recommended for heart health is because it helps to breakdown
homocysteine, which can erode the walls of arteries and blood vessels. Making
sure you get approximately 400 mg per day of
folate can give you an added defense against heart disease. You can find
folic acid in dark-green leafy vegetables, fruits and dried peas and beans. As
well as in folic acid- fortified cereals and other grain products.
83. Take depression seriously. If you suffer
from depression, be sure to seek and follow the treatment advice of your
doctor. Recent studies suggest that depression can contribute to heart disease,
particularly in women. Symptoms of depression can include lethargy and overeating, so treating
these symptoms, or alleviating them completely, is your best defense.
84. Take all medications as prescribed. This applies
particularly to medication for cholesterol, blood pressure and diabetes, three
leading causes of heart disease. However even if your doctor recommends other
medications such as aspirin or blood thinners, be sure to take them.
85. Know the facts about hormone replacement therapy. If you are
taking hormone replacement therapy, you are not immune to heart disease as it
was once thought. For many years, researchers believed that women taking
estrogen replacement therapy
were much less likely to develop coronary artery disease. But
recent studies have proven that this was an incorrect finding.
86. Listen to your doctor. When your
doctor recommends an ekg, cholesterol test, blood pressure screening or even a
blood test – have the test
done. Your doctor may see signs of heart
disease developing, or be concerned about an increased risk. These
tests are essential to your receiving proper treatment before larger
problems occur.
87. Manage your cholesterol level. High
cholesterol will damage the heart and its surrounding arteries. Therefore, if
you have high cholesterol you need to be taking the proper medications and
adjusting your diet to reduce the level as quickly as possible. There are
foods, such as oatmeal and olive oil, that you can easily include in your diet
to reduce your bad cholesterol levels. Talk to your doctor about the best
course of action.
88. Understand the increased risks of heart disease if
you’re a diabetic. Diabetics are two to three times more likely to develop
heart problems than non-diabetics. Maintaining control over your blood sugar
levels and taking all prescribed medications can help to reduce your risk.
89. Take a baby aspirin each day. Although
they’re called baby aspirins, low dose
aspirin in not actually intended for children. They are most commonly
used as a mild blood thinner because they have very few potential side effects.
Taking one a day reduces the bloods ability to form into clots, which is a
leading cause of heart attacks.
90. Recognize heart disease. Don’t wait
until you have shooting pains down your left arm. Heart disease can include
heart attacks, circulation problems and abnormal heartbeats. If you have any of
these problems, it is important to see your doctor as soon as possible in order
to determine the best course of treatment.
Physical Activity
91. Try to keep your resting pulse rate under 80 beats
per minute. Studies have
shown that people with a pulse greater than 80 beats per minute (bpm)
are much more likely to suffer from heart disease and are at a greater risk for
heart attack. Regular exercise will help you to develop and maintain a low
pulse rate. But you have to get your heart rate up to see real benefits so
don’t be afraid to sweat a little!
92. Make regular exercise a priority. Regular
exercise alone can reduce your risk of developing heart disease by as much as
half. You should try to engage in moderately vigorous activity a few times per
week for optimal benefits. This doesn’t mean you need an expensive gym membership or fancy equipment. Even
something as simple as taking daily
walks can make a big difference.
93. Stay active to keep your heart healthy. A strong heart
is a healthy heart! You don’t have to join a health club in order to get
healthy, just doing things like taking the
stairs instead of the elevator, walking the dog and even gardening can
help you to lower your risk of developing heart related problems.
94. Stop making excuses and start exercising. With a minimum
of 20-30 minutes of cardiovascular exercise several times per week you can cut
your chance of developing heart disease dramatically. This is particularly true
for women who don’t tend to exercise as regularly as men. In less than half an
hour you can reduce your risk of developing heart disease by nearly 75%.
95. Add strength training to your exercise routine. Both the
American Heart Association and the American College of Sports Medicine
recommend that healthy individuals that are not currently experiencing heart
problems include strength training in their exercise routine. Some of the many
benefits include lowered blood pressure, controlled blood sugar levels and
increased endurance. It doesn’t have to involve going to the gym and “pumping iron” for hours at a time.
Find a few simple exercises that you can do at home and work them into your
exercise routine 2 or 3 times per week. If you have any health conditions be
sure to check with your doctor before starting a strength training routine.
96. Take up dancing. Dancing is a
heart-friendly exercise that is considered less work and more fun than more traditional forms of
exercise. Studies have shown that people who enjoy dancing will do it much more
frequently than they would go to the gym to
walk on a treadmill – even if they
love walking on a treadmill! So, kick up your heels and consider taking a
dancing class or joining a dancing club today.
97. Work physical activity into your daily routine. Can’t seem to
find the time to workout for 20 – 30 minutes a day? Then break up your exercise into ten
minute increments throughout the day if that works better with your schedule.
Don’t skip exercising all together just
because you feel that you cannot devote a solid half hour at any given time.
98. Get active! Some aerobic activities that
are excellent for cardiovascular health
include walking, swimming, jogging and tennis. Include them in your
normal exercise routine for some added fun and excellent health benefits.
Remember that the key is consistency, you are not setting out to be an Olympian
– the goal is
to develop good exercise habits that will help you to maintain your health.
99. Exercise at the optimum level. Moderate
cardiovascular exercise means that you
will be out of breath while exercising, but still able to talk. You
should try to achieve this level whenever your exercise. At first you may find
that it takes very little intensity to get to this point; but stick with it and
you’ll find that before you know it you’ll be able to work out harder and longer.
100.
Take a spin
class. Spinning is a specific type of stationary biking that is a fun way to reduce your waistline and your body’s
cholesterol levels, while cutting stress and strengthening your heart. Unlike
other types of aerobic exercise, spinning is excellent for beginners who fear
that they will look clumsy in a group aerobics
class.
101.
Get walking! Walking is one
of the best forms of exercise. Because it is weight- bearing it’s effective as
a cardio workout while at the same time is low impact so your joints are
protected. It can be done anywhere, anytime and requires no special equipment.
An additional benefit of walking is that it reduces your chances of developing
osteoporosis. So grab a friend (human or canine will do) and get walking!
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