Keep your heart healthy and reduce your heart attack risk with these simple tips.
1. Walk 30 minutes a day everyday, no matter what. Walking half an hour a day decreases the risk of having a heart attack by about 30%.
2. Know your blood pressure and do whatever it takes to get it down to 115/75. Your blood pressure number may be even more important than your cholesterol. And you can lower it yourself. The best way? Getting a little exercise and lose some belly fat.
3. Eat an ounce (28.35g) of nuts a day. Nuts raise HDL good cholesterol and decrease inflammation. But they have a heart benefit independent of those too. Nuts have healthy omega-3 fatty acids, healthy protein and some fiber.
4. Eat 10 tablespoons of tomato sauce a week. Tomato sauce is loaded with blood-pressure-slashing potassium.
5. Floss you teeth regularly. Avoiding periodontal disease prevents inflammation in the arteries, which helps you head off heart disease.
6. Read labels and throw out all food that has sugar in the first five ingredients. Don’t be fooled by foods that are low in fat but high in sugar. The sugar causes inflammation. And if you eat more sugar than you need, you develop a dangerous fat around the belly.
7. Have a glass of wine or beer today. We’re not sure why; there may be an anti-inflammatory effect. But it’s consistent finding that one who doesn't drink have a higher risk of heart disease than people who drink a little, and people who drink a lot have a little heart disease but tent to die of cancer.
8. Eat 9 servings of colorful fruits and vegetables a day. That comes with a lot of fiber. If you try fresh locally grown veggies prepared well, you’ll be amazed at how good they taste.
1. Walk 30 minutes a day everyday, no matter what. Walking half an hour a day decreases the risk of having a heart attack by about 30%.
2. Know your blood pressure and do whatever it takes to get it down to 115/75. Your blood pressure number may be even more important than your cholesterol. And you can lower it yourself. The best way? Getting a little exercise and lose some belly fat.
3. Eat an ounce (28.35g) of nuts a day. Nuts raise HDL good cholesterol and decrease inflammation. But they have a heart benefit independent of those too. Nuts have healthy omega-3 fatty acids, healthy protein and some fiber.
4. Eat 10 tablespoons of tomato sauce a week. Tomato sauce is loaded with blood-pressure-slashing potassium.
5. Floss you teeth regularly. Avoiding periodontal disease prevents inflammation in the arteries, which helps you head off heart disease.
6. Read labels and throw out all food that has sugar in the first five ingredients. Don’t be fooled by foods that are low in fat but high in sugar. The sugar causes inflammation. And if you eat more sugar than you need, you develop a dangerous fat around the belly.
7. Have a glass of wine or beer today. We’re not sure why; there may be an anti-inflammatory effect. But it’s consistent finding that one who doesn't drink have a higher risk of heart disease than people who drink a little, and people who drink a lot have a little heart disease but tent to die of cancer.
8. Eat 9 servings of colorful fruits and vegetables a day. That comes with a lot of fiber. If you try fresh locally grown veggies prepared well, you’ll be amazed at how good they taste.
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