Edit this page
Modify this page
Edit this string
You are here: Home >Health >Articles >
Top 10 Tips for a stronger heart

Cardiovascular disease is 100% preventable. Below are some tips to help you on the right track.

1. Fill up on fiber. Not only does fiber help lower levels of LDL (“bad”) cholesterol, it can aid weight management. Being overweight raises your risk of heart failure by a third while being obese doubles it. While two-thirds of Americans are too heavy, only half get enough fiber. Top sources include oats, beans, raspberries, blackberries, oranges and green peas.

2. Go Greens. 99 percent of women and 90 percent of men don’t get enough potassium in their diet. Responsible for regulating the fluid balance in our cells, potassium also blunts the effects of excess sodium. Too much sodium and too little potassium is a recipe for high blood pressure. Strike a healthier balance by cutting back on salt and increasing potassium intake with potatoes, broccoli, avocado, coconut water, kefir or yogurt, spinach, acorn squash, mushroom, and dried apricots.

3. Say “no” to coffee. Four or more cups of daily brew could elevate blood levels of homocysteine, an amino acid associated with increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can harden the arteries and contribute to arteriosclerosis. Instead of drinking coffee, switch to tea; its heart-healthy benefits include lower blood pressure and reduced inflammation.

4. “Beet” heart disease. Beets contain the antioxidant betanin, which can help keep LDL cholesterol from clogging your arteries, per a study published in the Journal of Agricultural and Food Chemistry. Moreover, this root vegetable is a good source of folic acid, which helps to break down that heart-hurting homocysteine. Top sources of folic acid include spinach, citrus fruits, asparagus, lentils, avocados, okra, broccoli, romaine lettuce, and papaya.

5. Become a better listener. University of Baltimore researchers found that people with “dominant personalities” had a 47 percent higher risk of heart disease when compared to their more patient, passive peers. So how do you know if you’re “dominant”? Another study identified several markers – including the tendency to interrupt!

6. The “L” word your heart truly longs for: lycopene. This heart-healthy phytonutrient, found in tomatoes, watermelon, and pink grapefruit – may lower cholesterol levels and reduce inflammation. Harvard researchers found that eating seven or more servings of tomatoes a week might reduce the risk of cardiovascular disease by 30 percent.

7. Choose healthy fats. Monounsaturated fats (think olive oil, avocado, nuts) help lower cholesterol. Another healthy fat – omega-3 – helps reduce inflammation. Omega-3 sources include walnuts and flaxseed.

8. Don’t turn breakfast into break-feast. While skipping breakfast may actually lower your metabolism, going overboard is no better. A new study done at the University at Buffalo found that big fatty breakfasts trigger the release of inflammatory chemicals associated with clogged arteries. So, skip the stack of flapjacks and opt for a strawberry-banana smoothie.

9. Go for a raise. In HDL cholesterol, that is. Higher levels of this “good” cholesterol can be almost as important as low levels of LDL cholesterol at keeping cardiovascular disease at bay. In addition to exercise, quitting smoking and limiting trans fats, a University of Scranton study found that drinking cranberry juice could help boost HDL levels as well consuming good quality fats such as eggs.

10. Most importantly, avoid all refined sugars like bread, donuts, pasta, pancakes, candy, among others. Sugar is well known to increase inflammation in the body, which may lead to an increased risk of developing heart disease.


June 25, 2017


Articles published recently

> 17 MarchHomemade Potion For Your Hairs – Grow Silky Strong And Long Hairs In Two Months

> 17 MarchAre bacteria the secret cause of cancer?

> 16 MarchWhat Happens to Our Brain When We Experience Complete Silence

> 16 March5 Ways To Relieve Pain Naturally

> 16 MarchThe Miserable Generation: Smartphones Make Children Unhappy, Screen Time Should Be Limited to 2 Hours per Day, Study Finds

> 15 MarchWhy die for Wi-Fi? My child did – will yours?

> 14 MarchStudy: Cigarettes are Behind a Shocking 30% of Cancer Deaths

> 14 MarchFour detox herbs to clean your body naturally

> 12 MarchYou need some ‘me’ time: Experts say 15 minutes of solitude every day eases stress and anxiety

> 11 MarchHistorical evidence that debunks the popular myth that vaccines eliminated childhood infectious diseases

> 11 MarchAluminum Toxicity: 4 Ways to Detox Your Brain & Body

> 10 March10 Foods that Reverse Hair Loss in No Time!

> 10 MarchNeuroscientist Showed What Fasting Does To Your Brain & Why Big Pharma Won’t Study It

> 9 MarchTop five foods for the pineal gland

> 9 MarchGardasil vaccine victims: I just believed everything the doctors told me

> 8 MarchMainstream Media Big Pharma Disinformation: New Publication Falsely Demonizes Coconut Oil

> 8 March90% Of Weight Loss Is Diet: These 22 Foods Will Help You Blast Belly Fat, Lose Weight, And Keep It Off For Good

> 7 MarchVitamin B17 Can Eliminate Cancerous Cells And Reduce Malignant Tumors, But You Probably Don’t Know Because They Keep It Secret!

> 7 MarchUFC veteran speaks out against vaccines after tragic death of son

> 7 MarchStop back pain with these easy everyday Yoga poses

> 6 MarchThis Simple Method Can Cure Your Headache In Minutes

> 5 MarchStop The Fake News Network Presses: Vaccines Can Be Blamed For Illnesses And Diseases

> 5 MarchStudy Finds Nutrition Improves Mental Health Better Than Prescription Medication

> 5 MarchSay Goodbye To Bad Breath, Plaque, Tartar And Kill Harmful Bacteria In Your Mouth With Only One Ingredient!

> 4 MarchHere Is How to Detoxify Your Entire Body Effectively!

> 4 MarchCell Phone Towers And What You Really Should Know About Them

> 4 MarchSurprising: Exercise may Actually Improve Eyesight

> 3 MarchAre “Brain Drain” Cell Phones Making Us Dumber?

> 3 MarchGingko biloba protects against cognitive effects of heavy metals