reduce heart disease, reduce the risk of heart disease, heart health There are 4 keys lifestyle habits that you simply must do to protect your heart and reduce the risk of heart disease. Some of these you see everyday in the news, yet we fail to do them. The more years that we ignore our health the harder it is to recover from these ill habits.
  1. Maintain a healthy weight - Maintaining a healthy weight is critical because excess weight especially around our tummy area is extremely detrimental to our heart. The more weight that is focused our our bellies, the harder it is on our organs to do the job they were made to do. It is almost like the organs are choked by the excess fat in the tummy area. There are many things we can do to maintain a healthy weight like watch the amount of carbohydrates, especially simple carbohydrates; eats lots of whole grains and fresh fruits and veggies, and watch how much refined sugar we are it. No only refined sugar but also hydrogenated oils, trans fats, and high fructose corn syrup. All of these add up to increase your body fat and decrease your overall health. Too much excess weight can lead to a number of problems, one of which is diabetes. If you have problems with your weight, try to set 1 good habit a week. For example, cut back on sugars or eat a balanced breakfast. Take it slowly so you'll stick with it.
  2. Reduce or at least control stress in our lives - stress has many negative effects on our lives such as increase weight, increase fatigue, poor sleep habits, high blood pressure, moodiness and more. Obviously, we can't eliminate stress; however, we can control so that our our heart risk is reduced. It is proven that when we are happy, our body naturally puts out more endorphins and in turn is 'happier' (chemically speaking also). It may take some effort if you have been taught to think negatively, but it is worth it if you want to have a healthier heart. Learn to handle the stress instead of trying to keep it in or pretend it'll go away. There are many excellent counselors, even self-hypnotist, yoga, mediation, and positive thinking books/cds (like those of Norman Vincent Peale) that can help you. But just like anything- walking, sports, weight loss,etc, it may take time. Be patient with yourself but always feed your body healthy thoughts. It needs positive encouragement in small doses over long periods of time: just like a good supplement program or weight loss program (slow and steady).
  3. Make sure we use a balanced daily vitamin supplements - DHA and Vitamin D are essential to heart health. DHA is crucial for a healthy heart. You can either eat 3-4 servings of healthy fish like mackerel or salmon or use a quality fish oil supplement. Many people are starting to use supplements just because of the concern of mercury and other contaminants in our water ways. Either way, just make sure it is a pure, natural form of DHA. Vitamin D is somewhat a catch 22 because we don't want skin cancer so we use sunblock, yet the sunblock also blocks out the necessary Vitamin D. This is so much a dilemma that the RDA recently increased the Vitamin D requirement for children. The end result is to use a supplement, natural is recommended because Vitamin D can be difficult to absorb otherwise or we can just wear sunblock on the parts of our skin that we are concerned with skin cancer and aging. Either way, to reduce the risk of heart disease, we need Vitamin D.
  4. Exercise, yes, you knew it was coming. We do need exercise. No matter how you look at the scope of heart health, actually any health plan, exercise must be a part of it. Everything that we do counts so walk a little farther, lift a little more (using your legs, of course), play a little more etc. Weight baring is very important also because it helps build strong bones and speeds up your metabolism. Cardiovascular is necessary because even our heart muscle can use a work out every now and then. Ideally, we should do 30-40 means daily. We are living in a culture of convenience and these conveniences actually are among the biggest culprits to our heart health: they promote obesity and reduce exercise. However, you have the choice to make dinner or order out; to walk from the far parking lot or hover for a front spot; to flip stations or get up and play ball with your kids.

You get the picture: the choice is yours to have a healthy heart or not. You can reduce the risk of heart disease by doing just 4 simple things. What are you going to do?

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