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Not to freak you out or anything, but cardiovascular disease is the leading cause of
I want to help you put your best heart forward and boost your odds for a long and healthy
life.
To do that, here are five scientifically proven ways to improve your heart health:
1. Bring on the chocolate.
Chocoholics, rejoice!
According to a study from the University of
Adelaide in Australia, dark chocolate (sorry, milk
chocolate lovers) may reduce blood pressure.
That’s because cocoa contains antioxidant
compounds called flavanols, which are responsible
for the formation of nitric oxide in the body.
Nitric oxide causes blood vessel walls to relax
and open wider. The result? Lower blood pressure.
What’s more, daily consumption of dark chocolate
has also been linked to lower incidents of heart
attacks and stroke in people at high risk due to
metabolic syndrome.
Just enjoy a few small pieces to ward off those pesky calories.
2. Ditch the salt.
Too much salt can damage blood
vessels and increase your risk of developing
hypertension (aka high blood pressure). And
because the average American consumes more than
twice the American Heart Association’s recommended
1,500 milligrams of sodium every day, this is a
major heart health concern.
If you think the solution is simply nixing the salt shaker
on the table, it’s not. More than 75 percent of our
sodium consumption comes from processed foods and
meals at restaurants. All the more reason to cook
at home and eat fresh, whole foods as much as
possible.
3. Let’s get physical.
Like any muscle in your body, the heart grows stronger
with exercise. And if you’re a runner – or thinking about becoming
one – here’s one more reason to love this sport:
Research shows that running improves
cardiovascular fitness by increasing the
flexibility of the coronary arteries. This
flexibility helps boost blood flow to the heart,
reducing the chances of atherosclerosis, a
hardening of the arteries that can lead to a heart
attack. But you don’t need to be a kick-butt
marathon runner to reap these heart-healthy
benefits.
The American Heart Association says as
little as 30 minutes a day, five times a week, of
aerobic exercise – including walking – can reduce
your risk of heart disease. (Bonus: It may also
whittle your waistline and reduce your odds for
other diseases, such as cancer.)
4. Pump up the volume.
We already know that music can make us feel good.
But did you also know it has been linked to lowering blood pressure?
Specifically, listening to music can decrease both
systolic and diastolic blood pressure as well as
your heart rate. But before you start blasting
your iPod at the gym, just know that not all music
is created equal when it comes to heart health.
According to a study published in the journal
Heart, what matters most is the tempo. Researchers
noted that faster music – whether classical or
rock – caused an increase in blood pressure and
heart rate, while slower tempo music had a calming
effect. A little Beethoven, anyone?
5. Drizzle some olive oil.
There’s a reason for all of the fuss over olive oil – it’s good for
your heart. According to a Portuguese study, one
of the major antioxidants in this Mediterranean
crop, DHPEA-EDA, was found to protect red blood
cells from damage. Cellular destruction is partly
responsible for heart disease, heart attacks and
stroke, and red blood cells are particularly
susceptible to oxidative damage because they are
the body's oxygen carriers.
To protect your precious heart, break out the extra virgin olive
oil. The DHPEA-EDA in there can comprise up to
half of the total antioxidant component of the
oil. If you’re cooking with olive oil, just be
sure to heat it below its smoke point: 310° F for
extra virgin olive oil and 375° F for virgin olive
oil. Higher heat can cause the oil to break down
into free radicals, which only contribute to more
cell damage.
Or simply drizzle some on whole wheat
pasta or use it for a tasty salad vinaigrette.
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