Nine Easy Steps to a Healthier Heart

Even If You Follow Just the First Seven Tips Below (And Don’t Smoke Of Course), You’ll Reduce the Chances of Heart Attack by as Much As 90 Percent Compared To a Typical Person Of Your Age!



1. Walk 30 Min Every Day No Matter What- And Then Call Someone: Walking half -hour a day decreases the risk of having heart attack by about 30 percent. I’ve found out that if you succeed at walking daily, you can also succeed at doing other things to improve health. If you skip, you’ll start compromising health in other ways too. Calling someone everyday is crucial; that’s the real commitment. Find a person who’s supportive and will not nag but will call if you haven’t called her. And by the way, it usually is a “her”; men tend to be lousy at this.



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 cholesterol. And you can lower it yourself. The best way? Getting a little exercise and losing some belly fat. Why belly fat? The omentum is what hangs over the stomach. The fat that’s store there feeds the kidney, liver and other vital organs. Here’s the hypothesis: when you gain weight, you add fat inside the relatively rigid “kidney capsule” this fat pushes on the kidney, so it says, “Hey, I need more blood pressure to drive blood through because I’m getting squeezed by the fat.” So it releases hormones that cause increased blood pressure. When you lose a little fat, even with just little pounds of weight loss, your blood pressure goes down very fast. Cutting back on salt may help, but for some people reducing sugar and saturated fat in the diet may help even more. Recently, there was a case of a patient whose blood pressure started at 160/100, but he didn’t have any arterial disease. He submitted himself to intensive coaching. In seven weeks, he had his blood pressure down to 115/75 with just weight loss, walking and decreasing sugar and saturated fat in his diet. But if your blood pressure is over 140/90 and you’re not going to do these things reliably, then you should probably go on blood pressure medications.



3. Learn Your HDL Number And Do What You Can To Raise It To 50.

For women, some believe a high HDL is more important than a lower LDL. We have no idea why, but study after study shows that the higher the number, the better (50 is fine). Easy ways can increase it: exercise, have one drink a day; eat healthy fats such as olive and canola oil and nuts. Talk to your doctor about niacin, which raises HDL but can have side effects. Ask too, about pantothenic acid, or vitamin B5 which may also help. While the main function of statin drugs is to lower LDL some also raise HDL.




4. Take 10pieces fresh Of Tomatoes a Week.                 

Tomatoes are often considered a vegetable, though in actuality they are a citrus fruit. Tomatoes are an incredibly versatile food. They are delicious eaten raw, in salads or on sandwiches, and take on a wonderful sweetness when cooked. One medium whole tomato contains around 22 calories, 0 grams of fat, 5 grams of carbohydrates, 1 gram of dietary fiber, 1 gram of protein and 6 milligrams of sodium. It also provides 40 percent of the recommended daily allowance of vitamin C, 20 percent of the RDA of vitamin A, 2 percent of the RDA of iron, and 1 percent of the RDA of calcium. Here are some of the health benefits of tomatoes.




5. Floss Your Teeth Regularly.

Avoiding periodontal disease prevents inflammation in the arteries, which helps you head off heart disease. Most people don’t know that your oral health affects all your arterial health, and that includes blood flow to the heart and sexual organs, and maybe even wrinkle on your skin.




6. Eat lot of nuts everyday, such as walnut, Almonds. Cashew nut and peanuts. People who eat nuts as part of a heart-healthy diet can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in their blood. High LDL is one of the primary causes of heart disease.



Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The evidence for the heart-healthy benefits of nuts isn’t rock solid — the Food and Drug Administration only allows food companies to say evidence “suggests but does not prove” that eating nuts reduces heart disease risk.




7. Read Labels and Throw out All Foods That Have Sugar in the First Ingredient.

Don’t be fooled by foods that are low in fat but high in sugar. The sugar causes inflammation. And if you eat more than you need, it gets morphed into omentum fat, that dangerous fat round the belly. For a while in the 1990s many people used “low fat” salad dressing that turned out to be loaded with calories- laden sugar. And those dressings didn’t contain any good fats like olive

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