Heart disease is the leading health problem in America with one in four adults suffering from some form of cardiovascular disorder. Since 1900, heart disease has been the No. 1 killer of Americans every year, except 1918, when the influenza pandemic hit. But the good news is that you can take simple steps — often as easy as adding a single food to your diet — to lower your risk. Add any of these nine scientifically proven habits to start boosting your heart health today.
1. Eat more blueberries
These little berries contain high levels of natural antioxidants called anthocyanins. An animal study at the University of Michigan found that diets high in anthocyanins greatly reduced the risk of heart disease. The Women's Health Study also found that women whose diets were high in the nutrient significantly lowered their chance of developing heart disease.
2. Drizzle on the olive oil
Studies have shown that olive oil controls LDL "bad" cholesterol levels while raising HDL "good" cholesterol. People who include olive oil in their diets also have higher levels of antioxidant compounds and less oxidation of LDL cholesterol in their blood. Add olive oil to dressings and marinades, and use it to sauté vegetables. The FDA recommends two tablespoons a day.
3. Soak up some vitamin D
A U.S. study found that simply raising the levels of vitamin D in the blood to normal levels lowered the risk of heart disease by 30 percent. And a British study found that high levels of vitamin D can reduce the risk of developing heart disease by 43 percent in middle-aged and elderly people. An easy way to boost vitamin D levels is to expose yourself to sunlight. It's also available in supplement form.
Vitamin D-3 is the functional from of vitamin D. "Vitamin D-3 is being shown to be one of our most important supplements," says Dr. Russell Blaylock, author of The Blaylock Wellness Report. "The primary cause of heart failure, or at least its progression, is chronic inflammation, and vitamin D-3 has been shown to suppress the release of the inflammatory cytokine TNF-a and to increase the anti-inflammatory cytokine called IL-10 — the higher the dose of the vitamin D-3, the greater the beneficial effect."
4. Eat salmon weekly
Salmon and other fatty fish contain omega-3 fatty acids which studies have shown decrease the risk of abnormal heartbeats. Omega-3s also lower blood pressure, decrease triglyceride levels, and slow the growth of atherosclerotic plaque. A recent study from the University of Athens in Greece found that eating fish once or twice a week helps preserve heart function in those patients who suffer from heart failure. The American Heart Association recommends eating at least two servings of fatty fish each week.
5. Find time to workout
Exercise strengthens the entire cardiovascular system. The U.S. Department of Health and Human Services (DHHS) recommends 30 minutes of moderate exercise five days a week for healthy adults. Exercise programs should include muscle-strengthening exercises at least twice a week. Yoga has been shown to lower blood pressure and slow the heart rate, says WebMD, in addition to lowering cholesterol and triglyceride levels and melting away stress -- all factors that play into heart disease risk.
6. Consider L-carnitine
A study of 472 post-heart attack patients found that a dose of 6 g per day of L-carnitine improved heart muscle function and helped prevent heart failure. Another multi-center trial of 537 patients discovered the nutrient improved heart function in patients with heart failure. An additional study found that L-carnitine could reverse the heart failure some patients develop while undergoing dialysis. It has also been found to help prevent dangerous arrhythmias. The study results were cited by the NYU Langone Medical Center.
7. Start your day with oatmeal
The soluble fiber in oatmeal helps lower LDL ("bad") cholesterol levels as well as triglycerides. A Harvard study of more than 40,000 male health professionals linked a high total dietary fiber intake to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. So many studies show fiber's ability to reduce cardiovascular disease that the FDA allows the oatmeal producers to advertise that including them in your diet on a regular basis may reduce the risk of heart disease.
8. Boost CoQ10 levels
Patients with failing hearts have low levels of CoQ10 in their blood and heart muscle, and the levels fall even further as the disease advances. One study, published in the Journal of the American College of Cardiology, examined patients who had end-stage cardiovascular disease and were on the waiting list for a heart transplant. In a randomized, double-blind, placebo-controlled study, researchers found most patients who took CoQ10 experienced a significant improvement.
Before using CoQ10, the average patient took up to five cardiac drugs, but after CoQ10 therapy, 43 percent of the patients were able to stop taking up to three drugs. Another long-term study found that 67 percent of patients taking CoQ10 were less tired, more active, and has less shortness of breath. In addition, their enlarged heart returned to a more normal size. When the patients stopped taking CoQ10, they got worse; when they began taking the nutrient again, CoQ10 improved their health once more.
Foods rich in CoQ10 include beef, fish, eggs, whole grains, and vegetables like broccoli and spinach.
9. Brush your teeth
Keeping your teeth and gums healthy is a major key to heart health. A Swedish study found that people who had fewer than 10 natural teeth increased their odds of dying from coronary heart disease by 700 percent when compared to people of the same age and sex who had more than 25 teeth left. Gum disease increases the amount of an inflammatory substance called hs-CRP in the blood, which the American Heart Association has associated with an increased risk for heart attacks.
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