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10 tips for a healthy heart: the low-drug or no-drug approach.
PREVENTION
1 Eat plenty of fiber and good fat. New research suggests that inflammation of the arteries may be as big a risk factor for heart disease as clogging with cholesterol deposits. And a high-fiber diet featuring plenty of beneficial fats proved better at controlling that damaging inflammation than the standard low-fat diet, according to a recent two-year clinical trial. (Participants also found it tastier and more filling.) Good sources of fiber include fruits, legumes, nuts, whole grains, and vegetables. Best of all: the soluble fiber from barley, beans, and oats. As for fat, choose high-omega-3 but low-mercury fish such as salmon, sardines, and trout, and vegetable oils such as canola, olive, safflower, and soybean. Stay away from trans fats, which move cholesterol numbers in the wrong direction. The Nutrition Facts label on packaged food now includes the trans-fat count.
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2 Lay off cholesterol and salt. Anyone diagnosed with an elevated level of LDL (bad) cholesterol should consume less than 200 milligrams of cholesterol a day. That's the amount in one egg yolk, 8 ounces of skinless chicken breast, or 10 ounces of lean sirloin. As for salt, if you have high blood pressure or are at risk of developing it, cutting back on salt could reduce your risk of a heart attack by 25 percent or more. Your goal should be less than 2,300 mg of sodium a day, which is about a teaspoon of salt.
3 Lose the gut. Even if you are not significantly overweight, carrying extra fat around your middle is bad, bad, bad. It raises blood pressure, adversely affects blood lipids, causes insulin resistance, and produces substances that inflame the arteries. The critical point is a waist measurement of 40 inches or more for men, or 35 inches for women, regardless of height. Sadly, no amount of crunches can spot reduce belly fat. The only way to get rid of it is to lose weight overall, preferably through a combination of diet and exercise.
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