Cutting your risk for cardiovascular disease doesn't necessarily require a total lifestyle overhaul. Many
heart-healthy habits are surprisingly easy to adopt.
"There are plenty of small changes you can make in your day that can
have a big impact on your heart health," said Dr. Richard Becker, a
professor of medicine at Duke University Medical Center, and a
spokesman for the American Heart Association.
Here are six quick fixes that can help your heart:
Quick Fixes to Benefit the Heart
| Do Your Ohm Work |
Research supports the idea that yoga can help reduce such cardiovascular
risks as insulin resistance, high blood pressure and blood vessel
inflammation. For the 2.7 million Americans diagnosed with atrial
fibrillation in which the heart's upper chambers flutter randomly
instead of contracting normally, yoga may be especially helpful.
A new Washington University School of Medicine study found that AF
patients who did yoga in addition to taking medication reported half the
number of heart quivers compared with patients who only took meds.
While not a cure for AF, regular yoga practice -- at least twice a week
for three months -- also improved the subjects' heart health by easing
anxiety levels and significantly lowering resting heart rates.
"It doesn't necessarily have to be yoga. Any way you reduce stress is good for the heart," Becker said.
Quick Fixes to Benefit the Heart
| Be a Friend |
Absence makes the heart grow fonder, but togetherness strengthens heart health.
Having a close relationship with another person, be it a friend, lover
or relative is so heartwarming it can halve the risk of a heart attack
in someone who has already had a heart attack, a 2004 heart study
suggests. And one State University of New York at Oswego investigation
found that blood pressure dropped when one spent time with a spouse or
partner.
Becker pointed out that whether in pairs or in groups, engaging with
other people does seem to help the heart, though it's not exactly known
why.
"It could be that secure social ties lead to better health habits and
less depression," he said. "It could also be due to neurological and
hormonal changes that lessen stress and anxiety."
Toxic associations do the heart no favors, though. In one 12-year study,
British civil servants in bad relationships were 34 percent more likely
to have heart attacks or heart trouble than those in happier
relationships.
Quick Fixes to Benefit the Heart
| Indulge in the Dark |
It's no accident that chocolate hearts are associated with Valentine's Day.
Dark chocolate contains high concentrations of cocoa. Intake of this
anti-oxidant rich substance appears to relax blood vessels, lower blood
pressure and control blood sugar.
Just don't get carried away. Becker said that a single 1.5 ounce serving of the sweet stuff will bestow all its
heart-healthy benefits without adding an overabundance of fat, sugar or calories to your diet.
Quick Fixes to Benefit the Heart
| Take a Break |
When researchers from the University of South Carolina analyzed the
daily movement patterns of adult men, they found that those who were the
least active throughout the day had a 64 percent greater risk of dying
from heart disease compared with men who reported living a less
sedentary lifestyle.
Spending too much time rooted to the couch or chair may pack on
unhealthy fat around the heart and lead to less desirable levels of
cholesterol, blood sugar, triglycerides and waist size, research
suggests. This appears to be true even for people who maintain a regular
exercise routine.
However, taking even short breaks can counteract some of sitting's
negative impact on heart health, one European Heart Journal report
found. Becker agreed.
"Taking advantage of opportunities to move has benefits that are well
documented," he said. "Any effort is good, and all efforts count."
Quick Fixes to Benefit the Heart
| Have a Hearty Salad |
Amp up salads with good-for-the-heart ingredients. Start with a base of
leafy greens, an excellent source of vitamins and phytochemicals
associated with a lower risk of heart disease and depression. Toss in a
half cup of steamed asparagus or a couple of slices of avocado. These
are two veggies packed with folate, a vitamin that helps head off
blood-vessel inflammation. To lower LDL, or "bad cholesterol," swap out
the croutons for a handful of almonds or cranberries. Finally, top it
all off with a vinaigrette dressing. Harvard research suggests two
tablespoons daily can cut the risk of heart disease in women.
Quick Fixes to Benefit the Heart
| Dream On |
Too much or too little sleep can hurt your heart.
Findings released last year by Chicago Medical School suggest that
people who catch fewer than six hours of Zs a night are twice as likely
to have a stroke or heart attack, and one-and-a-half times more likely
to have congestive heart failure, whereas people who slumber more than
eight hours a night are more likely to experience chest pain and
coronary artery disease.
Not enough shut-eye seems to trigger the nervous system to release high
levels of "fight-or-flight" stress hormones that raise blood pressure,
heart rate and blood sugar. Short sleepers also tend to be heavier,
which can take a toll on the heart.
While it's not clear why hitting the snooze button once too often
affects the heart, some studies indicate oversleepers may be susceptible
to depression and unmotivated to exercise. Or they may run out of time
and energy to keep up with heart-friendly habits.
"Somewhere around eight hours seems optimal," Becker acknowledged. "But
sleep alone won't necessarily impact heart health unless it's put in
context with nutrition, activity, stress management and all of your
other health habits."
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