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Wednesday, March 15, 2006

Your Healthy Heart

According to the American Heart Association, heart disease is the number one killer of women – but the good news is that cardiovascular disease is, believe it or not, mostly preventable. It’s a matter of making lifestyle choices that can keep your heart healthy. And a healthy heart gives you more energy and stamina to enjoy life to the fullest.


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Eating Well
Add heart-healthy foods to your regular diet. You can’t go wrong by eating more fruits and vegetables, whether they’re fresh or frozen. Even some canned produce is good. Look for low-sodium canned vegetables, and canned fruit packed in juice or water (not heavy syrup). Whole grain foods like oatmeal, brown rice, and even corn on the cob are also great for your heart, as long as you don’t smother them in butter. Other heart-healthy grain foods include whole grain breads and high-fiber breakfast cereals.

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When it comes to protein, low-fat sources will do your heart good. Choose a slice of skinless chicken breast over fried chicken, for example. If every once in a great while you feel the need to eat bacon, sausage, or a hot dog, go ahead. Just don’t get into the habit of eating these high-fat, high-sodium processed meat products on a regular basis. Choose fish fillets over beef steaks. If you prefer a meatless diet, there are plenty of heart-healthy proteins to choose from, including legumes (peas, beans, peanuts), egg whites, and low-fat yogurts, cheeses, and milk.

What you need to do is limit unhealthy fats and cholesterol. By doing so, you’re reducing your blood cholesterol levels, thus reducing your risk of having a heart attack or a stroke. Unhealthy fats tend to be found in butter, margarine, lard, shortening, and even nondairy creamers. Use “healthy fats” instead, such as olive oil or special margarine that’s trans fat-free.

Staying Active
You don’t have to take up mountain climbing or marathon running to keep your heart in shape. If you’re already doing these activities, good for you! If you’re not, here are several doable options to keep your cardiovascular system in great shape: walking, swimming, jogging, bicycle riding, dancing, jumping, skating, skiing, stair climbing, or working out to an exercise tape.

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What you do is your choice. The important thing is to get up and move! This way, your body will get a good aerobic workout, with your heart pumping healthful oxygen-rich blood to all of your muscles – even your heart muscles.

Remaining Calm
Our feelings and emotions do affect the health of our heart. Anger, stress, hostility, anxiety – all these raise blood pressure and put an unnecessary strain on the heart. When you find yourself getting upset, stop for a moment, take deep breaths, and count to ten. Your body and your mind will relax, and those negative feelings will dissolve.

Take time each day to do something calming for yourself. Go for a nature walk. Take a soothing bath. Read an inspiring book. Focus on something positive. By staying calm and upbeat, you’re helping your heart do its job under ideal conditions.



Enjoying Life
Recently the BBC (British Broadcasting Corporation) reported that London researchers discovered that happiness leads to lower levels of stress-inducing chemicals. This, in turn, reduces the risk of heart disease. Bottom line: maximize your happiness to improve your heart health!

Whether at work or at leisure, make sure to do something that helps you enjoy life more. Decorate your workspace with photos of people you love and places that stir your imagination. Make time in your day to do what you like, such as a favorite pastime, hobby, or interest. Laugh often. Enjoy life more, and you’ll end up worrying about your heart much less!

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