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92 Ways to Keep Your Heart Healthy

Prof Adrian Kennedy

 
The American Heart Association has citied that the primary cause of heart attack stems from inappropriate nutrition, low levels of activity, high levels of stress and smoking. These result in high blood pressure, diabetes and high blood cholesterols, which lead to a heart attack.

Dr. Christian Barnard, credited with doing the first human transplant surgery in 1967, spent the latter years of his life preaching lifestyle change to avoid heart attacks. In this article, I compile some of his tips taken from several of his books, on how to have a healthy heart.
1
Eat in moderation. Stop eating while you are still hungry.
2
Diets depress and irritate you. Dieting often leads to nutrient deficiencies.
3
Weight reduction cannot happen without exercise activity – it is always long term.
4
More important than weight loss, is fat loss.
5
Don’t deny yourself the foods you like. Just eat them less often.
6
Have soup before a meal. You will then eat less. Eat less, but more often. This increases metabolism.
7
Fish meat contains omega fatty acids. These are good for the heart.
8
Eat fresh vegetables and fruits daily. Refrigerated vegetables lose between 50 to 60 percent of their nutrients.
9
Fruits and vegetables eaten daily lower the risk of cancer and heart attacks, while protecting against illness and infection.
10
The secret of a Mediterranean diet is lots of fruit, vegetables, wine, olive oil, activity and a stress-free life.
11
Eat balanced meals. Eat only if hungry. Do not snack.
12
Don’t reuse cooking oils.
13
Don’t get too worked up if your cholesterol levels are slightly high. Smoking and being overweight is probably worse than having moderately high cholesterol.
14
Garlic, fish, wine and exercise are weapons against cholesterol.
15
Tomatoes, lemon, spinach, carrots, broccoli, onions and garlic reduce cholesterol and fight free radicals damage. A mixture of a fruit and vegetable juice will give you the antioxidants you need to rid your body of free radicals and toxins.
16
You must have a multi-vitamin and multi-mineral pill daily.
17
Be relaxed while eating.
18
The night time meal must be light.
19
Alcohol should be used in moderation.
20
If you don’t like alcohol, you don’t have to have it.
21
Drinking red wine reduces the probability of heart ailments by up to 60 percent, and also protects against strokes. It is good for the blood, has a positive effect on cholesterol and also against atherosclerosis.
22
Alcohol helps in dissolving dangerous clots in the blood.
23
Alcohol can raise the level of good HDL cholesterol.
24
Wine cannot alter the consequences of smoking or not exercising.
25
90 percent of all situations that cause us stress are trivial and inconsequential.
26
Stress currently affects women more than it does men.
27
Stress can motivate and challenge us.
28
Be a dreamer, but set yourself attainable goals. Don’t be a perfectionist. Accepting that you are not perfect, reduces you blood pressure and stress.
29
Learn to delegate.
30
Show emotion (grief, anger, joy). By suppressing your emotions, you increase your risk of heart attack.
31
Those who hire and fire have the highest risk of heart attacks amongst executives. Those that fire take it more to heart, than those who have been fired.
32
The colder the season, the more the heart attacks.
33
Avoid televisions, computers and pets in your bedroom.
34
People with pets have less heart problems than those without pets.
35
Television is one of the main causes of obesity.
36
Cell phones are addictive, and cause stress.
37
Do not make your mobile your constant partner (at dinner, in the toilet, at the movies).
38
A cheerful, tolerant disposition reduces heart problems.
39
Laughter therapy has been scientifically proven as good for health. Laughter reduces blood pressure, stress, cancer and heart problems.
40
Having the courage to admit a mistake helps you gain confidence and conviction.
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