Alcohol in moderation - that's one drink a day for women and two for
men -- can help increase your HDL "good cholesterol." But beyond these
recommended amounts, it can have harmful effects. Researchers agree that people
who don't drink should not start. There are many other dietary and lifestyle
changes that can give nondrinkers similar heart benefits.
For an easy dietary boost, try enjoying a vegetarian meal a few times
a week, suggests researcher Wahida Karmally, RD.
Maintain a Healthy Weight
Diet isn't the only lifestyle change that can help you get heart-healthy.
Excess weight puts extra strain on all parts of your body, including your
heart.
"Being overweight can increase your risk for heart disease, diabetes, as
well as other diseases," says Karmally, RD. "The first line of defense,
and one of the best things you can do for your heart, is to get your weight
within normal limits."
Your body mass index (BMI) is a good barometer of whether you're overweight
or obese, but your waist-to-hip ratio may be better for evaluating your
heart-disease risk, according to a recent study published in the journal
Lancet. If you carry excess weight in your midsection, the risks are greater
than if the extra pounds settle on your hips.
The good news is that losing as little as 5%-10% of your body weight can
reduce your risk of heart disease, by lowering your cholesterol levels and
blood pressure and improving blood sugar and insulin sensitivity. You don't
need to get to your goal weight to improve your health.
The Exercise Equation
Along with a healthy diet, a lifestyle that includes regular physical
activity is key to heart health, says Winston Price, MD. Price advises his
patients to strap on pedometers and try to incorporate extra steps into their
daily routines.
"The combination of a heart-healthy diet -- a Mediterranean-style one
that is rich in fiber, fruits, vegetables, and low- or nonfat diary -- and a
commitment to exercise can have a huge impact on the development of heart
disease," he says.
Regular physical activity not only burns calories and strengthens your
cardiovascular system, but can also raise your HDL "good" cholesterol
levels. You can get this heart benefit from brisk walking, jogging, cycling,
swimming laps, or other aerobic exercise. Doing the equivalent of 3 miles, four
times a week, will provide the greatest benefit.
Two recent studies in the journal Archives of Internal Medicine
suggest that walking a half hour a day can add three years to your life and
improve your heart health.
See Your Doctor
It's important to keep in mind that, even with a heart-healthy diet and
other lifestyle improvements, some people will still need medication. Talk with
your doctor and see if you could reduce or eliminate your medications by
adopting a heart-healthy lifestyle.
Stop smoking, exercise, lose weight, and eat healthfully -- that's the
mantra heard across the country from cardiologists. That's because diet and
lifestyle changes can help prevent heart disease, improve your cardiovascular
function, and help you live a longer life.
In fact, according to a recent study in the BMJ, encouraging everyone
to follow a heart-healthy diet and lifestyle could substantially cut the number
of deaths from heart disease.
So what exactly should you be eating for optimal heart health? Here are some
simple dietary changes that can make a difference, according to experts and
research:
A Mediterranean-style diet may help lower the risk of heart disease.
People who live in the Mediterranean region enjoy a bounty of fruits,
vegetables, whole grains, beans, olive oil, seafood and lean meats. Eating
fewer refined grains and plenty of seafood are thought to be among the secrets
to their lower rates of heart disease.
Increasing the soluble fiber in your diet is another easy
heart-healthy change. The fiber found in foods like oats, legumes, fruits, and
vegetables can help lower cholesterol levels. So start your day with a bowl of
oatmeal topped with fruit for a nutritious breakfast that will keep you feeling
full all morning. And enjoy beans on your salad or in soups to pump up the
fiber while helping to lower your cholesterol level.
Recent research suggests that whole grains can slow the rate of heart
disease progression. Indeed, the U.S. Department of Agriculture's 2005 Dietary
Guidelines recommend that at least half of your daily grain servings come from
whole grains. Whenever you can, choose any of these whole grains instead of
refined ones:
- Whole wheat
- Whole oats/oatmeal
- Whole grain corn
- Popcorn
- Brown rice
- Whole rye
- Whole grain barley
- Wild rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Quinoa
A low-fat diet is not only lower in calories, but is also important
for heart health. Choosing lower-fat sources of protein such as low-fat or
nonfat dairy products, skinless poultry breast, pork tenderloin, and
"round" cuts of beef will help reduce the fat in your eating plan.
Avoiding foods that are fried or processed with fats (such as cookies,
crackers, baked goods, and other snack foods) is another way to cut the fat in
your diet.
Avoiding trans fats and saturated fats is especially important for
managing your cholesterol levels. So whenever possible, opt for an unsaturated
fat instead of one that is saturated or contains trans fats. Look for the
helpful monounsaturated fats found in canola oil, olive oil, avocados, nuts,
and seeds. Other unsaturated fats, such as corn, safflower and soybean oil, are
also better choices than saturated or trans fats. But keep in mind that
unsaturated fats are still fats, still high-calorie, and need to be limited in
your diet.
Among the best of the many foods that tout heart-healthy properties are
products fortified with plant sterols, which can help lower your
"bad" LDL cholesterol levels. Plant sterols are found naturally in some
foods - like vegetable oils, almonds, beans, corn, wheat, banana, apples, and
tomatoes. A healthy diet should provide a certain amount of plant sterols. You
can buy sterol-fortified margarines, orange juice, cereal bars, yogurt,
chocolate bars, and more. However, more studies need to be done to evaluate its
long-term effects.
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