Here are some ways to prevent heart disease and promote a healthy heart:
RECOMMENDED SUPPLEMENTS/VITAMINS:
- Cod liver oil
- Coenzyme Q 10
- Fish Oil
- Ecotrin Low Strength
- Omega 3
- Cholest Off
DIET
Limit foods that are high in bad fats: saturated fats and trans fats. These fats can block your arteries, thereby limiting blood flow to and from your heart.
- Examples of foods high in bad fats include: butter, margarine, bacon, nondairy creamers, coconut/palm/cottonseed/palm kernel oils
Limit foods that are high in salt.
- Too much salt in your diet can lead to high blood pressure, thereby making you more vulnerable to having heart disease.
Eat foods that are high in good fats: unsaturated fats.
- Examples of foods that are high in good fats include: olive, canola, sunflower, corn, and safflower vegetable oils, fish
Eat foods that are high in protein.
- Examples include: lean meat, poultry, fish, egg whites, skim milk, fish, beans, peas, and lentils.
Eat plenty of fresh vegetables and fruits.
Eat plenty of grains.
- Examples include whole-wheat flour, whole-grain bread, high fiber cereal, whole grain pasta, and oatmeal.
LIFESTYLE HABITS
Reduce stress in your life.
- Different people have different ways to coping with stress. Some examples include: going out for a jog, talking with a friend, doing yoga or meditating in a quiet environment, etc.
Exercise
- Exercise at least 5 times a week, for at least half an hour each time to increase your heart rate.
Quit smoking.
- There are a lot of harmful chemicals in a cigarette that can damage the heart and blood vessels. In addition, smoking can reduce the flow of blood throughout your body.
Limit alcohol.
- Alcohol can take away the vitamins and nutrients that your heart needs to function properly.
Check your blood pressure and cholesterol levels regularly.
References
1. Mayo Foundation for Medical Education and Research. Heart-Healthy diet: 8 steps to prevent heart disease. March 2011. Available at: http://www.mayoclinic.com/health/heart-healthy-diet/NU00196. Accessed on September 24, 2011.
2. American Heart Association. Getty Healthy. 2011. Available at: http://www.heart.org/HEARTORG/GettingHealthy/GettingHealthy_UCM_001078_SubHomePage.jsp. Accessed on September 24, 2011.
3. U.S. Department of Health and Human Services Office on Women’s Health. Heart healthy eating fact sheet. January 2008. Available at: http://www.womenshealth.gov/publications/our-publications/fact-sheet/heart-healthy-eating.cfm#a. Accessed on September 24, 2011.
4. Chen, Michael and David Zieve. Coronary heart disease. May 2011. Available at: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004449/. Accessed on September 24, 2011.
5. US Department of Health and Human Services. Healthy Heart. Available at: http://www.nhlbi.nih.gov/health/public/heart/other/your_guide/healthyheart_fs.pdf. Accessed on September 24, 2011.
6. American Heart Association. Heart Disease and Stroke Statistics, 2009 Updated at a glance. 2009. Available at: http://www.nanocorthx.com/Articles/HeartDiseaseStrokeStatistics.pdf. Accessed on September 24, 2011.
7. Chen, Michael and David Zieve. Coronary Heart Disease. May 2011. Available at: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004449/figure/A007115.B17004/?report=objectonly. Accessed on September 24, 2011.
8. Chen, Michael and David Zieve. Heart attack. July 2011. Available at: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001246/figure/A000195.B1056/?report=objectonly. Accessed on September 24, 2011.
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