28 Sep

Healthy Heart Tips

Walking

Walking reduces risk of heart attack. In a long-term study of more than 72,000 women aged 40 to 65, those who walked briskly for at least three hours a week cut their risk of a heart attack by nearly 50 percent. The New England Journal of Medicine

Choose Healthy Fats

Eating some fats actually reduces the risk of heart disease, diabetes, and strokes. The healthy or protective fats include non-hydrogenated vegetable oils (not hard at room temperature), trans fat free margarines and fats, and foods high in unprocessed vegetable oils such as nuts, olives, avocado, and flax seed. Limit all animal and solid fats. American Heart Association

Nuts

People who ate nuts frequently (5+ times/week) had only half the fatal heart attacks and even fewer non-fatal heart attacks compared to those who seldom ate nuts. Nuts are a good example of how a food high in healthy fat actually lowers the risk of heart disease. “Nut Consumption and CHD Risk,” Arch. Internal Med.

Whole Grains & Stroke

In the Nurses’ Health study, women who ate 3 servings of whole-grain bread and cereals daily had a lower risk of stroke—from 40% in all women and 50% lower in women who never smoked. Stroke is the 3rd leading cause of death. Journal Am. Med. Assoc. 2000

Fruits & Vegetables

In this 20 year follow-up study of middle-aged men from the Framingham Study, researchers observed, men who ate the most fruits and vegetables had about half as many strokes. Journal Am. Med. Assoc.

Excess Weight and BP

Good news! Losing just 10-15 pounds can make a big improvement in blood pressure. In the TONE study, people who reduced their weight by only 8-10 pounds saw a significant drop in their blood pressure (36% were able to get off or reduce their BP medication). The National High Blood Pressure Education Program of NIH

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