Even if you follow just the first seven tips below (and don't smoke, of course), you will reduce the chance of having a heart attack by as much as 90% compared to a typical person your age!
1. Walk about 30 minutes a day every day,no matter what - and then call someone. Walking a half hour a day decreases the risk of having a heart attack by 30 per cent. I've found if you succeed at walking daily,you can also succeed at doing other things to improve your health. If you skip, you will start compromising your health in other ways too. Calling someone every is crucial; that's the real commitment. Find a person who's supportive and will not nag but will call if you haven't call 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 down to 115/75. Your blood pressure number may be even more important than your cholesterol. And you can lower it yourself. the best way? Getting a little exercise and losing some belly fat. The omentum is what hangs over the stomach. The fat that's stored there feeds the kidney, liver and other vital organs. But when you gain weight, you add fat inside the relatively rigid "kidney capsule." This fat pushes on the kidney and more blood pressure is needed to drive blood through. So it released blood pressure. When your blood pressure goes down really fast.
1. Walk about 30 minutes a day every day,no matter what - and then call someone. Walking a half hour a day decreases the risk of having a heart attack by 30 per cent. I've found if you succeed at walking daily,you can also succeed at doing other things to improve your health. If you skip, you will start compromising your health in other ways too. Calling someone every is crucial; that's the real commitment. Find a person who's supportive and will not nag but will call if you haven't call 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 down to 115/75. Your blood pressure number may be even more important than your cholesterol. And you can lower it yourself. the best way? Getting a little exercise and losing some belly fat. The omentum is what hangs over the stomach. The fat that's stored there feeds the kidney, liver and other vital organs. But when you gain weight, you add fat inside the relatively rigid "kidney capsule." This fat pushes on the kidney and more blood pressure is needed to drive blood through. So it released blood pressure. When your blood pressure goes down really fast.
Cutting back on salt may help, but for some people reducing sugar and saturated fat in the diet may help even more. 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 medication. New drugs can reduce blood pressure without major side effects.
3. Eat an ounce of nuts a day. Nuts raise high-density lipoprotein (HDL) good cholesterol and decrease inflammation. But they have a heart benefit independent of those too. We're not sure why. Nut have healthy omega-3 fatty acids, healthy protein and some fibre. And this tips is easy to do! Nuts that are raw, fresh and unsalted have the most benefit. You can develop ataste for them if you give them chance. But if you want roast, say, (shelled) walnuts, put them in the oven at 175 degrees Celsius for about 10 minutes. If you do it yourself, it won't cause any bad fats or dangerous chemical acrylamides to form.
4. Learn your HDL number and do what you can to raise it to 50. For wome, some believe a high low-density Lipoprotein (LPL). We have no idea why, but study after study shows that the higher, the better (50 is fine). Easy ways you 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 raised 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.
5. Eat ten tablespoons of tomato sauce a week. This is one of favorite tips. Tomato sauce is loaded with blood-pressure-slashing potassium. We're not talking about salty, fatty sauces, or serving with a huge portion of pasta. Keep it simple and healthy, and get a great benefit.
6. 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 arterial health, and that includes blood flow to the heart and sexual organs,m and maybe even wrinkles on your skin.
7. Eat no more than 20 grams of saturated fat a day and as little trans fat as possible. Saturated fat and trans fats lead to inflammation in the arteries. One cinnamon roll may have seven grams of saturated fat.A 113-gram slice of roast pork tenderloin has about 4 grams. trans fat (partially hydrogenated oils), found in many processed and baked foods, are probably at least as bad as saturated fats, and maybe a little worse.
8. Read labels and throw out all food that has sugar in the first five ingredients. Don't be fooled by foods that are low in fat but high in sugar. The sugar cause inflammation. And if you eat more sugar than you need, it gets morphed into omentum fat, that dangerous fat around the belly. For a while in the 1990s, many people used "low fat" salad dressings that turned out to be loaded with calorie laden sugar. And they didn't contain any good fats like olive oil, which are beneficial. Healthy fats are better than empty sugar calories. (Because the sugar in fruit is in the form of complex carbohydrate, it's usually fine.)
9. Fasting for a few days in a week. Try fasting start from sun rising to dusk a day for a few days in a week an u will see the unbelievable result. During a fast, a person purposely abstains from food for a specific period of time. Fasting has been practiced throughout the ages for both religious and therapeutic purposes. If you gorge on food on day, and then eat half as much or fast the next day may, it may help you lose pounds of fat. Removing fats means decreases the risk of having a heart disease. Nowadays scientific studies have been done to back up health claims and demonstrate that fasting works by releasing toxins stored in fat.
10. Eat nine serving of colorful fruits and vegetables a day. That comes with a lot of fibre, and you shouldn't increase to that amount all at once or people won't stay in the same room with you! But you'll adjust in two to six weeks. Make sure you wash fresh produce carefully and throughly. If you try fresh locally grown veggies prepared well, you'll be amazed at good they taste.
3. Eat an ounce of nuts a day. Nuts raise high-density lipoprotein (HDL) good cholesterol and decrease inflammation. But they have a heart benefit independent of those too. We're not sure why. Nut have healthy omega-3 fatty acids, healthy protein and some fibre. And this tips is easy to do! Nuts that are raw, fresh and unsalted have the most benefit. You can develop ataste for them if you give them chance. But if you want roast, say, (shelled) walnuts, put them in the oven at 175 degrees Celsius for about 10 minutes. If you do it yourself, it won't cause any bad fats or dangerous chemical acrylamides to form.
4. Learn your HDL number and do what you can to raise it to 50. For wome, some believe a high low-density Lipoprotein (LPL). We have no idea why, but study after study shows that the higher, the better (50 is fine). Easy ways you 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 raised 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.
5. Eat ten tablespoons of tomato sauce a week. This is one of favorite tips. Tomato sauce is loaded with blood-pressure-slashing potassium. We're not talking about salty, fatty sauces, or serving with a huge portion of pasta. Keep it simple and healthy, and get a great benefit.
6. 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 arterial health, and that includes blood flow to the heart and sexual organs,m and maybe even wrinkles on your skin.
7. Eat no more than 20 grams of saturated fat a day and as little trans fat as possible. Saturated fat and trans fats lead to inflammation in the arteries. One cinnamon roll may have seven grams of saturated fat.A 113-gram slice of roast pork tenderloin has about 4 grams. trans fat (partially hydrogenated oils), found in many processed and baked foods, are probably at least as bad as saturated fats, and maybe a little worse.
8. Read labels and throw out all food that has sugar in the first five ingredients. Don't be fooled by foods that are low in fat but high in sugar. The sugar cause inflammation. And if you eat more sugar than you need, it gets morphed into omentum fat, that dangerous fat around the belly. For a while in the 1990s, many people used "low fat" salad dressings that turned out to be loaded with calorie laden sugar. And they didn't contain any good fats like olive oil, which are beneficial. Healthy fats are better than empty sugar calories. (Because the sugar in fruit is in the form of complex carbohydrate, it's usually fine.)
9. Fasting for a few days in a week. Try fasting start from sun rising to dusk a day for a few days in a week an u will see the unbelievable result. During a fast, a person purposely abstains from food for a specific period of time. Fasting has been practiced throughout the ages for both religious and therapeutic purposes. If you gorge on food on day, and then eat half as much or fast the next day may, it may help you lose pounds of fat. Removing fats means decreases the risk of having a heart disease. Nowadays scientific studies have been done to back up health claims and demonstrate that fasting works by releasing toxins stored in fat.
10. Eat nine serving of colorful fruits and vegetables a day. That comes with a lot of fibre, and you shouldn't increase to that amount all at once or people won't stay in the same room with you! But you'll adjust in two to six weeks. Make sure you wash fresh produce carefully and throughly. If you try fresh locally grown veggies prepared well, you'll be amazed at good they taste.
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