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10 Tips for A Healthy Heart
Follow these tips to maintain cardiovascular well-being.
Friday, February 01, 2008
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- Eat more fruits, vegetables, legumes, and whole grains. These high-fiber, high-nutrient foods fill you up on fewer calories and help maintain a healthy weight.
- Limit your intake of saturated animal fats and dairy products, which can raise cholesterol.
- Avoid hydrogenated oils (trans fats) altogether; they stress the cardiovascular system.
- Enjoy healthy, natural oils by eating nuts and seeds. Use olive oil as your main cooking oil and for salad dressings.
- Minimize your intake of processed foods. The chemicals in these foods may irritate the blood vessels and lead to cardiovascular disease through the atherosclerotic process.
- Try not to consume excessive sugar. Sweet snacks are filling and high in calories, so they often replace more healthful foods, weakening tissue health and disease resistance, as well as causing weight gain and additional body fat.
- Exercise regularly. A balanced program that includes stretching, aerobics, and weight training can help lower body weight, blood pressure, and cholesterol.
- If you smoke, do your best to quit.
- Nutritional supplements that contain the B vitamins, as well as vitamins C, E, and omega-3 fatty acids, can help to maintain normal cholesterol metabolism. Some nutrients—including L-carnitine, coenzyme Q10, and chromium—may help prevent and treat early heart disease. Discuss supplements with your healthcare provider.
- Learn to manage stress. Identify key issues, communicate in a nonaggressive way, and allow yourself to learn from your mistakes. Be as positive and loving as possible.
Elson M. Haas, MD;
TasteForLife.com Contributor
Elson M. Haas, MD, has been in medical practice for more than 30 years and is the founder and director of the Preventive Medical Center of Marin in San Rafael, California. Dr. Haas is the author of seven books on health and nutrition including the new twenty-first-century edition of Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine ($39.95, Celestial Arts, 2006), as well as The New Detox Diet, The False Fat Diet, and the latest 2003 edition of Staying Healthy with the Seasons. Visit his Web site for more tips on healthy living.
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