Did you know that more than 41 million women in America have heart disease? And that more women than men will die from it? In fact, it's the leading health problem that kills women (not cancer-a common myth).
But the good news is that just five lifestyle guidelines-moderate alcohol, a healthy diet, daily exercise, normal body weight, and not smoking-can cut your heart attack risk by a whopping 92%, according to a Swedish study of more than 24,000 women. Incorporating just the first two into your routine cuts your risk by more than half.
The 28 tips that follow are designed to help you get started. Try one a day for a month, and then stick with as many as you can for the long haul.
Continuing from Part 1 -
Tip 11: What are You Spreading on Your Bread?
Olive oil is ideal for dunking your bread, but if you must use a spread, pick one with cholesterol-lowering sterols. Adding 2 g of these plant compounds to your daily diet can help lower your total cholesterol by about 10%—often within 2 weeks, according to numerous studies published in both American and European medical journals. That may not sound like a substantial reduction, but it could translate to a 20% lower risk of heart disease.
Tip 12: Flaxseed
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%, while helping to keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 tablespoons of flaxseed a day on your yogurt, oatmeal, cereal, or salad. Buy it preground, and keep it refrigerated.
Tip 13: Begin or End Your Day with Stretching
Flexibility may be key to heart health: Adults over age 40 who were the most limber had 30% less stiffness in the arteries than less-bendy participants in a recent Japanese study. Stretching for 10 to 15 minutes a day may keep arteries pliable; they may be affected by the elasticity of the muscles and tissue that surround them. Try some gentle yoga moves to improve your flexibility.
Tip 14: Swap in Soy
These plant proteins can help lower cholesterol when you eat them in place of less healthy foods. (Think tofu instead of beef stir-fry or edamame in lieu of dumplings).
It’s best, however, to limit processed soy (from chips and patties) and avoid soy supplements. The problem with these is that we do not always know the amount of phytoestrogens (plant chemicals in soy that function in ways similar to the hormone estrogen) in them. This can make its effects on the human body unpredictable. And exposure to high concentrations of phytoestrogens could stimulate the growth of cells that are responsive to estrogen, which include many breast cancers.
Tip 15: Cook with Garlic
Just one clove a day—or 300 mg 3 times daily—reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, it reduces arterial damage, and it discourages cholesterol from lining those arteries and making them so narrow that blockages are likely.
Tip 16: Spice Up Your Workout
The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun—hitting a tennis ball against the house, shooting hoops with your kids, or dancing around your bedroom after work. If you find something that you like, incorporate it into your daily workout.
Research shows that people who are active in little ways the entire day burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer.
Tip 17: Be Real!
One of the biggest causes of stress is trying to live in a way that’s not consistent with who you are. Ask yourself: Am I doing what I want to do? Am I getting my needs met? Every day, run a reality check on what you've done. When it says that your actions aren't true to the kind of person you are, make sure you listen.
Spend time with people and on activities that make you feel happy and challenged in a healthy way—not drained or burned out.
Tip 18: Meditate for 5 Minutes
Practicing a form of meditation in which you focus awareness on the present moment can reduce the effects of daily stressors. Ride out a stress storm by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.
Tip 19: Get in Touch with Your Spiritual Side
Studies indicate that those with regular spiritual practices who meet with a faith community—attending church or temple, for example—live longer and better and are far less likely to have a heart attack. You can still reap the benefits even if you can't attend regularly; just getting involved socially, like volunteering at a food drive, can help.
Tip 20: Stay Connected
Strong ties to family, friends, and community reduce anxiety and fight depression—two factors that increase your risk of a heart attack. Make a lunch date with a friend you’ve been playing phone tag with, dedicate at least 1 night a week for a sit-down family dinner, or plan to visit your place of worship. Resolve to do one of these things every day (yes, jetting off a quick thinking-of-you e-mail counts).
Look out for our Part 3!
India Herbs - Ancient Remedies for Modern Times
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