10 Ways to Take Charge

of Your Heart Health

1) EAT HEART-HEALTHY FOOD

“A mountain of scientific research has proven

that a delicious Mediterranean diet protects against

heart disease, diabetes, and cancer

and can even help with weight

loss, Add a splash of flavorful

olive oil and a glass of good red wine, and this

diet is a cinch to follow over a lifetime without any

deprivation.

2) SUPPLEMENT WITH PHYTOSTEROLS

“Phytosterols masquerade as cholesterol and

are absorbed into the intestinal cells in lieu of

cholesterol—hence cholesterol is excreted—a highly

effective dietary strategy for reducing circulating

LDL [‘bad’] cholesterol,” “Try phytosterolfortified

products such as tub margarine, orange

juice, and yogurt.”

3) WALK FOR HEART FITNESSWalking complements heart

health. Aim for 30 minutes, which

can be broken down into three

10-minute walks, before

breakfast, lunch, and

dinner.”

4) PUMP IT UP

“Try vigorous exercise

like jumping rope

or running stairs for 10

minutes. Your arteries are

like gutters on the house

filled with leaves; whether

I run the water at low pressure for 30 minutes—like

walking—or I blast out the leaves on high pressure

for 10 minutes—like jumping rope—the gutters still

get cleaned,

5) MEASURE YOUR MILES“These offer accountability,

and your activity gains points toward gift

cards from favorite retailers like Target, iTunes, Best

Buy, and Netflix.”

6) GET GOOD CHEMISTRY

“Exercise also increases feel-good hormones

like endorphins for stress relief and lowers the

stress-response hormone cortisol, which is linked

to heart disease,”

7) CULTIVATE HEART-HEALTHY EMOTIONS“Mental health is as big a predictor of heart health

as are lifestyle choices and family history. Work

stress, relationship stress, anxiety, depression, and

loneliness all increase cardiovascular risk factors like

elevated blood pressure, cholesterol, insulin resistance,

and inflammation.”

8) JUST BREATHE

“Stress is not just in your brain; it’s a full body

response that includes increased heart rate and

blood pressure, dumping fats and sugars into the

bloodstream,” “This makes chronic

stress as toxic to the body as eating a steady diet of

cheeseburgers, doughnuts, and potato chips.”

Slow your breathing to control stress. “Exhale

slowly and completely—through pursed lips works

well—and then inhale fully through the nose,” “Even if you can’t control the chaos in your

life, you can minimize the toll it takes on your health.”

Deep, slow breathing, even for a few minutes

a day, reduces stress, increases self-control, and

improves heart rate variability, a major marker of

cardiovascular health. “Combine it with yoga or

meditation for even more benefit,”

9) CONNECT

“Nourishing your emotional heart by

connecting with loved ones reduces stress and

cardiovascular risk,” “Pets work

as well—and sometimes better!—than humans.”

Heart-healthy social connection includes people

in religious communities, classes, sports clubs, and

support groups.

10) CONTRIBUTE

Making a positive contribution and feeling

in charge of work that matters to you is a major

protective factor for heart health. Volunteer work,

creative projects, and even gardening can do the

trick.