Take Care of Your Heart

Heart disease is one of the most prevalent causes of death in the Western world and it is also one of the most preventable. Many risk factors are controllable and it is not that difficult to make some simple changes in our daily routines that will go a long way for the health of our heart.

1. Aerobic exercise. We have heard it time and again that exercise is good for our health. But it is actually more important for us to realize that we need to match our exercise with our desired goal so that we are doing the right kind of exercise and not over-exercising. The right kind of exercise that your heart likes is aerobic exercise. If you push yourself too hard and your heart rate pumps too fast than you may turn your exercise into an anaerobic exercise and that would not be ideal. Monitor your heart rate if you can while you are exercising and make sure your heart rate does not exceed somewhere around the "˜180 minus your age' figure. Kick in at least 15 minutes of proper aerobic exercise every other day and your heart will love you for it.

2. Raise your HDL levels. Cholesterol is part of our body. The main ones are LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein) cholesterol. LDLs transport cholesterol to tissues and HDLS take it back to the liver for breakdown and elimination. A high level of HDL cholesterol is considered heart-protective while a low HDL level is considered to be a risk factor for heart disease. HDLS help clear the blood of cholesterol and prevent the build-up of fat in the arterial wall. Increase your HDL levels through exercise, reduction of excess body fat, and moderate consumption of wine. Factors associated with low HDL levels include smoking, obesity and inactivity.

3. Lower homocysteine levels. Homocysteine is a kind of amino acid that is produced as a byproduct of protein metabolism. Homocysteine, as with cholesterol, is part of our body. Studies have shown that even mildly elevated homocysteine levels can be a risk factor for heart disease. Homocysteine also appears to promote the development of atherosclerosis. Consider increasing the intake of Vitamin B6, Folic acid and Vitamin B12 to lower homocysteine levels.

4. Monitor magnesium levels. Studies suggest that adequate magnesium help prevent and assist with treatment of heart disease, including angina and irregular heartbeat (arrhythmia). Magnesium coordinates the activity of the heart muscle as well as the functioning of the nerves that initiate the heartbeat. It also helps keep coronary arteries from spasms, as it has a muscle-relaxing action. Foods rich in magnesium include tofu, bananas, nuts, broccoli and wholegrains.

5. Potassium helps reducing blood pressure. Foods rich in potassium include soy flour, apricots, tomato puree, sultanas, raisins, figs, baked potato with skin, spinach and bananas.

6. Fish oil. Atlantic salmon, tuna and mackerel are the best types of deep sea fish that you should be taking. Three servings a week of oily deep sea fish will half your risk of heart disease. Lightly pan frying in olive oil or baking are the better ways to preserve the valuable omega-3 fatty acids.

7. Antioxidants. Vitamins A, C and E, consumed in higher than normal doses, behave as antioxidants and help to protect cells and tissues from damage and in so reducing our risk of heart disease. These nutrients are often used together to slow down the progression of atherosclerosis.

8. Hawthorn can help. Hawthorn is traditionally used to dilate blood vessels, strengthen the heart, and lower blood pressure. These effects can be traced to the bioflavonoids found in hawthorn flowers, leaves and berries which have strong antioxidant properties and assist the body in riddling itself of free radicals. Hawthorn also helps the body to better distribute and use Vitamin C and strengthen our capillaries for better circulation and thus better delivering oxygen and nutrients to every part of our body.

9. Ginkgo can help too. Ginkgo biloba is the most widely sold herbal product in Europe. Ginkgo enjoys a strong reputation as an antioxidant and circulatory stimulant. Ginkgo stimulates widening of blood vessels, protects arterial walls from free radicals and reduces the tendency of blood to clot.

10. Tea over coffee. Research shows that habitual tea drinking, around 120ml per day or more, reduces the risk of developing high blood pressure. This is particularly so with green or oolong tea drunk without milk. Coffee consumption on the other hand contributes more caffeine to the body and it often results in an increased level of homocysteine. Limit coffee to one or two cups a day and monitor caffeine intake from other sources as well.

11. More fruits, vegetables and olive oil. A diet high in fruit and vegetables in inversely associated with the risk of heart disease. It also lowers homocysteine levels in the blood. Add olive oil to salads, cook with it and use it wherever you can. Olive oil is known to reduce blood pressure.

12. Do not smoke. It is so obvious but yet so important to not smoke if you really love your heart. Smokers have a 70 percent greater risk of heart disease than non-smokers. 
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