Tips to prevent heart Disease

Image by Stephen Poff via Flickr

Though certain of us are born with a genetic tendency for
Heart disease, that doesn't mean it's inevitable. There are many
Ways you can prevent the inception of heart disease — and keep it from
Deterioration if you have been diagnosed with a definite heart concern.
Here are a few time-tested heart-disease prevention strategies to initiate:

1. Sleep Well
Researchers at the Mayo Clinic in Rochester, Minn., are investigating the
connection between sleep apnea and heart disease. Preliminary results indicate
that swings in blood pressure and dips in oxygen levels associated with sleep apnea
could make your arteries more prone to damage. If you suspect that you have sleep
apnea (symptoms include snoring loud enough to disturb your sleep or that of others,
shortness of breath that wakes you up, abnormal daytime sleepiness, or periods of
stopped breathing during sleep), see your doctor about treatment.

2. Eat more fiber
The American Heart Association recommends having a a small amount of meatless
Meals each one week and increasing the amount of fiber and entire grains
In your diet. There are lots of ways to puzzle this out. Registered dietitian Jill
Nussinow suggests consumption "whole grains, such as oatmeal, barley, quinoa,
Brown rice, beans and lentils, nuts, and seeds, in moderation; as well as soy
Products, if you tolerate them, and fruit. Remember, plant foods
Contain fiber, and creature foods don't. Conversely, animal foods contain cholesterol,
And plant foods do not."

3. Nutritional Supplements
Stephen Sinatra, MD, a cardiologist and assistant clinical professor at the
University of Connecticut, advises his patients to take targeted nutritional
supplements. "I love magnesium, fish oil, and coenzyme Q10 (CoQ10). Those are
probably my three top nutrients. Not only to prevent heart disease, but if you
already have it, they'll help stabilize the plaque [on your blood vessels]. At
least a gram or two of fish oil [1,000 to 2,000 milligrams (mg)], at least 100 mg
of CoQ10, and about 200 to 400 mg of magnesium per day — that's in addition to the
healthy nutrients you get through your diet."

4. Glass of Wine
Recent studies have shown that resveratrol, a substance found in red wine, may help ease the sort of inflammation that affects heart health. Red wine also contains the same sort of heart-healthy antioxidants found in dark chocolate.It may also raise levels of HDL (known as the "good cholesterol") in the blood. So, enjoy a glass — but with a caveat: If you drink more than one or two glasses, you'll end up canceling out the benefits.

5. Maintain a Healthy Weight
"In terms of heart disease, everything goes in the wrong direction when you're
overweight," says George P. Rodgers, MD, a cardiologist in Austin, Texas.
"But when you lose the weight, that all starts to correct itself: Blood pressure
comes down, glucose comes down, HDL ["good" cholesterol] goes up.
All the good things start to happen when you lose weight. And it doesn't
have to be a ton of weight; it could be a matter of losing 15 pounds."

6.Count Your Steps
Pedometers are practically a fashion statement these days,
which is a good thing for heart health! Joanne Larsen, a registered
and licensed dietitian with extensive clinical experience in nutrition
counseling, says: "If you wear a pedometer that counts steps, aim for
10,000 steps a day." Not meeting your goal? Go for walk breaks instead
of a snack breaks at work, and take the stairs whenever possible.

7.Get More Exercise
The American Heart Association recommends 30 minutes of exercise
six times a week. Make it fun by going to a class at the gym or by getting a
friend to work out or walk with you. That way, you're more likely to be consistent.
And if there are days when fitting in even half an hour seems impossible,
break it into shorter intervals — a 10-minute walk in the morning, another
at lunchtime, and then 10 minutes at night.

8. Read Labels
"Sometimes the full-fat version of a food is actually better for you
because the low-fat or nonfat versions often have a similar calorie level,
but way more sugar," Nussinow says. "Other times, products may be lower in
calories but have a lot more sodium. It's usually better to have smaller amounts
of the real food, especially with peanut butter. People should be reading labels
because they often aren't buying what they think they are."

9. Stop Smoking
Smoking damages the cells that line the arteries and increases your blood pressure and heart rate; it is one of the worst heart health offenders. And the effects of secondhand smoke can be almost as damaging, which means that your cigarette habit may even be putting the health of the people around you at risk. Talk to your doctor if you need help kicking the habit. The good news? Five years after quitting, your heart attack risk goes down to that of a nonsmoker.

10. The Mind-Body Connection
"People who see the world optimistically — who see the cup as half-full — [typically] do not get heart disease, as opposed to people who are more pessimistic, who worry all the time, who live in fear — these are the people who have hormonal responses that lead to heart disease," Dr. Sinatra says. So, if you find yourself feeling angry or stressed out, do something relaxing, like taking a long walk or joining a yoga class. The benefits will be physical as well — giving you even more to feel good about!