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.
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.
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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.
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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.
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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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