Healthy Ways to Cut Your Heart Attack Risk by 90 Percent
Everybody talks about heart attack danger, but taking steps to minimize the risk may be easier than we thought. As an example experts point out, women between 35 and 44 are generally at a much lowered risk for heart attacks, but unhealthy habits can steadily push them towards heart issues as they age.
A recent study at the University of Indiana conducted by Professor Andrea Chomistek, followed the lives of 90,000 nurses for 20 years. The nurses ranged in age from 27 to 44. Chomistek stated that she found that, “adopting or maintaining a healthy lifestyle can help to reduce the instance of diabetes, hypertension and high cholesterol, as well as reduce the onset of heart disease in young women.”
So what does that mean to you as you dash off to work, keep your family going or just take a few moments out to enjoy life? Well, it means there are some good ways to eliminate problems early and protect your health throughout your life.
Here are the steps experts suggest:
- Make exercise a daily habit. Whatever works for you, walks or runs in the park or at the beach, a great Zumba class at the gym, or regular yoga sessions can be what’s needed to get the two and half hours of weekly exercise needed. You can add weekend hikes or biking, sailing, skating and swimming.
- Fill your plate with low fat, fresh foods. When it's time to shop, look for good low fat, high flavor recipes for your favorite fruits, vegetables, chicken, fish and lean meats. Put those fast food burgers and Friday night pizzas on the back burner, and make it a point to keep your fridge stocked with low fat natural fruit yogurts, veggies, and apples, pears and grapes.
- Experience the benefits of eating oily fish. Omega 3 fatty acids in fish oil are believed to protect the heart and arteries. Choose from herring, salmon, mackerel and sardines.
- Shut down smoking and keep your weight down.
- Get off the couch and hold weekly TV time down to 7 hours or less.
- Add juices, teas and waters to your day and limit wine, beer and cocktails.
- Keep your body in good working order. Schedule regular checkups and assistance from your chiropractor when you need it.
A final step that really works for me, consists of concentrating on work and hobbies that I really care about. Get involved and stay active. You’ll have a lot more fun and unhealthy stress and depression can easily disappear when you are too involved to notice them.
Overall, the researchers tell us that opting for a healthy routine and avoiding unhealthy diversions can cut the risk of heart disease by about 90 percent over 20 years. As always, talk with your doctor about your diet and exercise plans as you review them.