Do you practice heart healthy habits in your lifestyle? Many
Americans don't as evidenced by the Centers for Disease Control
and Prevention statistics that around 600,000 people die of heart
disease every year in the United States. The most common type of
heart disease is coronary heart disease which is responsible for
385,000 deaths a year. This type of heart disease, also known as
coronary artery disease or atherosclerosis, is the leading cause
of heart attacks. Men typically get this disease earlier than
women by about 10 years. It is thought that women receive some
protection by having elevated levels of estrogen in their systems
during their childbearing years.
Factors of Heart Disease
Factors that can contribute to heart disease include high
cholesterol, nicotine from smoking, and high levels of glucose.
As a result of these irritants, plaque builds up in the arteries
in response to the lining of the arteries becoming inflamed. When
the plaque becomes inflamed so much that it ruptures, a clot
forms which blocks the artery and cuts off the flow of blood to
the heart. This is known as a heart attack.
In the past there have been preventative measures suggested to
reduce the risk of heart disease such as hormone therapy, low
carbohydrate diet, high protein diet, Vitamin B supplements, and
Vitamin E supplements. These are being found now to have no
significant impact on reducing heart disease and in some cases
can lead to other health concerns.
Prevention is the Best Medicine
The best prevention for heart disease is eating a diet high in
Omega 3, low in trans fats and saturated fats, low in
cholesterol, and high in fruits, vegetables and fiber. Stay away
from fried and greasy foods, limit salt and alcohol consumption,
exercise regularly and lower stress. Foods that have been shown
to lower the risk of heart disease include fish such as herring,
sardines, tuna, salmon and mackerel, and soy protein because it
contains fiber, vitamins and minerals and has low levels of
saturated fat. Also be aware of chemicals in your food like
caffeine, MSG, and other food additives and avoid these.
According to studies reported in the Doctors Health Press, when
the body stops producing as much CoQ10 later in life, the results
can lead to aging, heart disease, and high blood pressure.
Supplementing your diet with coenzyme Q10 provides a natural form
of support for the heart.
Stress is recognized as a contributor to heart disease as it
creates a rise in blood pressure, increases the heart rate and
causes a release of stress hormones. Learning to cope with stress
is an important skill to develop to reduce the risk of heart
Here are a few suggestions to get you started on a stress
The earlier you get started on these heart healthy habits, the
better your chances are of beating the statistics of developing
heart disease. It's never too late and your heart will thank you
- Eat foods that contain magnesium
- Get enough B vitamins, especially B-12
- Chlorophyll can help you feel more vital and less stressed,
which equals less emotional eating. Chlorophyll is found in
highest concentrations in green leafy vegetables like spinach and
kale, as well as wheat grass and blue-green algae.
- Learn to recognize situations and events that stress you out and
avoid them if possible or come up with a plan of how to cope with
them if you can't avoid them.
- Schedule times during the day to escape from the stress of
everyday living. This might be times to meditate, read, or take a
walk. Don't just say you'll do them, actually schedule them into
your day like an appointment otherwise it is to easy to put off.
- Engage in physical activity. Bicycling, walking, a fun exercise
dance class or any activity you find enjoyment doing. You may
need to schedule these into your day or week too.
- Set boundaries. Be realistic about how much time you can devote
to community organizations or family. Learn what your limits are
before you become stressed and know when to stop committing to do
things or when to ask for help.
- Get plenty of sleep. Lack of adequate sleep can increase the
likelihood of being stressed.