According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women. Also, in 2008, African-Americans were 30 percent more likely to die from heart disease, as compared to non-Hispanic white men.
These statistics can be changed. Here are six ways to help your heart and lower chances of heart disease and heart attacks.
Increase your vitamin C
When a group of adults took vitamin C supplements—about 500 milligrams a day—their blood pressure was significantly lower after two weeks, according to a study in the American Journal of Clinical Nutrition. Researchers think that vitamin C helps your blood vessels maintain normal blood pressure. If you don’t like supplements, eat cherries. A study published in the Journal of Nutrition found that people who ate two daily servings of the fruit lowered their C-reactive proteins—which are associated with inflammation and heart disease—by 16 percent.
Eat a heart healthy diet
Eating a diet called the Dietary Approaches to Stop Hypertension (DASH) can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
Get moving
Getting some regular, daily exercise can reduce your risk of fatal heart disease. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, said to be a factor in heart disease.
Try getting at least 30 to 60 minutes of moderately intense physical activity during the week. And remember, activities such as gardening, housekeeping, taking the stairs and walking the dog count as exercise.
Know your meds
Heart attacks are more common in the morning. Levels of the protein KLF15, which helps heart-cell function, are lowest then. What does that mean for you? Know how long your meds take to work. If the onset is 9 hours, take it at night for the best protection. If its maximal effect is shorter, take it in the morning. If you’re not sure, check with your physician.
Glass half full
Optimists have healthier hearts, according to a recent review of research in Psychological Bulletin. People who saw the glass half full were 50 percent less likely to suffer a heart attack or stroke when compared to the Debbie Downers. Researchers believe it has to do with the fact that happy people are healthy, and positive emotions like happiness are linked to a lower risk of heart disease.
Get regular checkups
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. Adults should have their cholesterol measured at least once every five years starting at age 20. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes.
Sources: mayoclinic.com and menshealth.com.
