According to the Centers for Disease Control and Prevention, 631,636 deaths in the year 2006 were brought about by heart disease. 26 percent of deaths in the United States were due to cardiovascular problems and it remains as the primary cause of death for both women and men. In 2005, 445,687 people died due to coronary heart disease. Each year, approximately 785,000 Americans suffer their first heart attack. A further 470,000 who have had prior episodes of heart attack will experience another attack. By the year 2010, the financial impact of heart disease in the United States alone is at a staggering amount of $316.4 billion.
Seeing the implications that cardiovascular diseases may bring, it is important that we all take necessary steps to prevent its onset. To help you achieve a healthy heart, here are 10 ways to reduce your risk of a cardiovascular event:
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Consume garlic or take Kyolic each day
Garlic has long been studied because of its ability to prevent the formation of thrombosis, or blood clots. It is also very popularly known in the field of cardiovascular disease prevention and management.
A study conducted by Liverpool John Moores University researchers revealed the latest scientific evidence regarding aged garlic extract (AGE): it significantly reduces a person’s risk of heart attacks especially for patients diagnosed with coronary problems. Taking garlic supplements has the potential of preventing deaths by lowering the chances of the formation of blood clots which can cause heart attacks.
Personally, I recommend that you use Kyolic, a garlic supplement, every day.
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Consume foods that contain plant sterols and stanols
Foods containing plant sterols and stanol help in preventing the absorption of cholesterol thereby reducing a person’s blood cholesterol levels. Hypercholesterolemia is one of the major risk factors of cardiovascular diseases such as atherosclerosis and coronary artery disease. These put the person at high risk for stroke and heart attack.
The National Cholesterol Education Program suggests that people with high cholesterol levels consume 2 grams of sterol and stanol each day. Food sources include vegetables, fruits, whole grains, legumes and nuts.
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Eat organic blueberries everyday
Organic blueberries are much safer because they have not been exposed to high pesticide levels. These fruits contain high amounts of anthocyanins – a potent antioxidant which possesses a cardioprotective property by fighting off free radicals. A study printed in the Journal of Agriculture and Food Chemistry revealed that consuming about 4 ounces of wine made from blueberries gave 2.42 mmol of anthocyanins compared to white wine and red wine.
Another study from the University of Michigan’s Cardiovascular Center supports the idea that the intake of blueberries helps reduce the risk factors for heart diseases.
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Meditate each day, even if for just a few minutes
We are all constantly plagued by a number of stressors present in our day-to-day living. At times, there are just so many things to do but 24 hours in a day is simply not enough to be able to accomplish everything. Stress is ever-present, and there is no denying that fact. However, you can always choose how to respond to it.
Setting aside a few minutes each day to think, reflect and meditate apparently does wonders to the health. The American Heart Association has recommended meditation as an effective way of reducing the levels stress, which is said to be one of the major risk factors for heart-related events.
So go ahead, choose a quiet spot, claim it as your own and tune yourself out from the harsh world even for just a few minutes every day. You’ll eventually discover how good it is for you.
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Perform cardiovascular exercise
A sedentary lifestyle will put you in a much higher risk for developing cardiovascular diseases – and this is only among a plethora of disease conditions such as obesity, diabetes and stroke. Cardiovascular exercises, or also known as aerobic exercise, provide the body with numerous benefits. It helps strengthen the entire cardiovascular system, most especially the heart. It promotes better circulation thus, oxygen delivery to the organs is enhanced. It also lowers blood pressure and reduces body fat. Hypertension and Obesity are two of the major risk factors for cardiovascular events.
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Supplement with Hawthorn
Hawthorn is a very popular herb in Western herbalism because it is thought to promote increased blood flow going to the heart thereby reducing the heart’s workload and preventing the occurrence of a heart attack since a decrease, or the absence, of blood supplying the heart muscle would greatly predispose a person to heart attacks. It is also known to decrease high blood pressure, and improve the heart’s contractility.
According to a French doctor, the hawthorn has been used to promote heart health since the 17th century.
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Take Vitamin C
A study published in the British Medical Journal looked into the possible link between the risk of heart attack and the concentration of vitamin C in the blood. The subjects were 1605 men who did not show signs and symptoms of coronary artery disease at the start of the study. They were divided into two groups based on their vitamin C levels. It was found out that 13.2 percent of the men who lacked vitamin C suffered a heart attack while only 3.8 percent of the men with sufficient levels had a cardiovascular event. The study went on to conclude that a deficiency in vitamin C is a potential risk factor for the development of heart attack and coronary artery disease.
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Train with weights
A study conducted by a team of researchers from the Saint Thomas Hospital revealed that strength training programs help improve heart function and promotes the fitness levels of patients diagnosed with mild congestive heart failure. The results of the study were published in the Journal of Cardiopulmonary Rehabilitation & Prevention. Although the findings revealed positive information, it is always wise to consult with your doctor and ask for his approval before embarking on a strength training program of your own. Medical professionals will draw up an exercise program for you to follow which is tailor-fitted to suit your current health status and needs.
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Use extra-virgin olive oil
The Food and Drug Administration (FDA) has recommended the consumption of approximately 23 grams, or 2 tablespoons, of olive oil each day in order to reduce one’s risk for developing heart disease. Olive oils possess monounsaturated fats – a healthy type of fat which can significantly lower heart disease risk by reducing the levels of “bad” cholesterol, the low-density lipoprotein (LDL).
However, there is a more healthy option for olive oil. For a healthier heart, go for extra-virgin olive oil since this type is the least processed form. Extra-virgin olive oil contains high amounts of polyphenols – very potent antioxidants that helps promote a healthy heart.
