tips for heart disease prevention

Excerpted from Consumer Reports, May 2008   

1.    Eat Plenty of Fiber and Good Fat
High-fiber foods are more effective when it comes to controlling the damaging inflammation of arteries than the standard low-fat diet.  Good sources of fiber include fruits, legumes, nuts, whole grains, vegetables and, best of all, soluble fiber from barley, beans, and oats.  As for fat, CR recommends high-omega-3 but low mercury fish such as salmon, sardines, and trout, and vegetable oils such as canola, olive, safflower, and soybean.  People should stay away from trans fats.

2.   Lay Off Cholesterol and Salt
People diagnosed with high 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.  For people who have high blood pressure or the risk of developing it, cutting back on salt could reduce the risk of heart attack by 25 percent or more.   People should consume less than 2,300 mg of sodium a day, about the equivalent of a teaspoon of salt. 

3.   Lose The Gut
Carrying extra fat around the middle 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 and 35 inches or more for women, regardless of height.  

4.   Huff and Pump
Name a cardiac risk factor, and regular aerobic and strength exercise can improve it.  Aim for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking, five days a week, or 20 minutes of vigorous activity, such as jogging, three days a week.  Strength training improves overall fitness and improves fat-burning capacity. 

5.   Calm Down
Negative emotions such as stress or panic attacks trigger the release of hormones that can threaten the heart.  Studies show that people who experience those troubles have more heart attacks and strokes than calmer people. To alleviate stress, try yoga, tai chi, meditation, and measured breathing.  And to ease depression, CR recommends aerobic exercise.

6.   Drink a Little, But Don’t Smoke
Drinking a little bit of alcohol—one drink a day for women, one or two a day for men—can raise HDL (good) cholesterol and reduce inflammation and blood clots.  But more than that can cause heart problems.  As for smoking, don’t.  Cigarette smokers have twice the heart attack risk of nonsmokers.

7.   Know Your CRP Number
Elevated levels of C-reactive protein, or CRP, can serve as a marker for artery inflammation, even if an individual has no other symptoms.  CR recommends that people ask their doctors to include the inexpensive blood test for CRP the next time they have their cholesterol checked.  CR also recommends flossing and good dental care (see CR’s dental report in the May issue).

For more tips, including some on heart disease treatment, see the full article in the May edition of Consumer Reports.