Heart Disease – 3 Powerful Tips to Prevent it

Keep good cholesterol levels high

Heart disease refers to a number of different conditions, but for the purposes of this article, I will be discussing the one form that most people think of when they hear this term—coronary heart disease or narrowing of the arteries. This is the type of heart disease that can increase your risk of a heart attack; the type of heart disease that is heavily influenced by lifestyle and is rampant in many Western cultures . While you may have some uncontrollable risk factors for heart disease, the controllable factors, such as diet, physical activity levels and your weight, are the bigger players; this means that you have a great deal of power in charting the course of your heart health. Here are some tips to prevent heart disease and keep your ticker in tip-top-shape.

Keep Good Cholesterol Levels High

While the word cholesterol has a negative connotation, there are actually two kinds and one of them is actually good for your heart. The ‘’good’’ cholesterol, referred to as HDL, helps keep the ‘’bad’’ cholesterol, or LDL, in check. Low levels of HDL have been identified as a major risk factor for developing heart disease.

Many medical experts believe that the most important factor for raising HDL is regular aerobic activity; the good news is, duration appears to trump intensity so if you do not have the capacity for intense exercise, as many people at risk for the development of heart disease do not, you can still reap the benefits. It also seems that the more you exercise, the more you can raise your cholesterol levels; for every four to five miles covered in a run, you can raise HDL by one milligram.

Even moderate weight loss can boost levels significantly. Eat plenty of healthy fats, such as monounsaturated fats and omega-3 fatty acids. You can find these fats in foods such as salmon and other oily fish, nuts, seeds, olive oil, avocados and olives. Supplementing with omega-3 fatty acids may help as well, but you want to consult with your doctor first since their use may not be appropriate in certain instances.

Make stress reduction a priority

Make Stress Reduction a Priority

Stress was always more closely associated with mental health but it is a player in our physical health as well. Stress actually causes physical changes in the body that cause all sorts of damage and the cardiovascular system is particularly vulnerable to the negative effects of stress. While stress is a part of life, we do not need to let it overwhelm us to the degree we typically let it. If you care about your heart health, you need to make a serious effort to manage stress more effectively. Meditation is a great tool and has been shown to reduce stress and directly impact risk factors for heart disease, such as high blood pressure.

Feeling good is not just about mental health, it is about physical health as well. Researchers at the University of Maryland Medical Center conducted a study that found people who laugh more may be less likely to suffer heart attacks. While the idea of being a happier person means being a healthier person is something we know intuitively, it is nice to see that the West is starting to pay more attention to the connection between our minds and our bodies. Researchers believe that laughter may specifically affect the lining of the blood vessels as well as produce general beneficial changes such as lowered blood pressure and reduced heart rate.

Eat Heart-Healthy Foods

Eat Heart-Healthy Foods

When it comes to eating for a healthy heart, you may think of the big recommendations such as eating more fish and eating fewer foods high in saturated fat and cholesterol; these are key of course. But, optimal heart health is derived from many other food-related factors as well. There are numerous vitamins, minerals and other substances that all contribute to cardiovascular health in one way or another and you want to make sure you are consuming them on a regular basis. A partial list includes fiber, vitamin C, vitamin E, omega-3 fatty acids, phytoestrogens, potassium, calcium, magnesium, B-vitamins and monounsaturated fatty acids.

If you are interested in what specific foods may help reduce your risk of heart disease, the American Dietetic Association and the Cleveland Clinic compiled a list of the top foods to include in your diet. The top dogs when it comes to heart health are salmon, flaxseed, oatmeal, black beans, kidney beans, almonds, walnuts, red wine, tuna, tofu, brown rice, soy milk, blueberries, carrots, spinach, broccoli, sweet potato, red bell peppers, asparagus, oranges, tomatoes, acorn squash, cantaloupe, papaya, dark chocolate and tea.

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