Keeping your ticker healthy should be a priority for everyone. That's why new research on cardiovascular health can help us all take fresh, proactive steps to safeguard our hearts and feel a lot better, too.
This piece will outline science-based advice we can put into practice right away, including:
Don't overcook your dinner.
The American Heart Association reports that two or more servings of chargrilled beef, chicken or fish or well-done meat per week can raise your risk of high blood pressure by 15-17 percent. This is believed to be because meats cooked at high temperatures the chemical HAA, which causes inflammation and insulin resistance.
In a study of nearly 100,000 people, over 37,000 subjects developed hypertension after consuming well-done or chargrilled meat over time. Enjoying lean protein cooked rare is a safer cardiovascular bet. And make sure you’re not cooking your meat with butter. A cooking oil that’s low in saturated fat or a nonfat cooking spray is the way to go.
Fine-tune your dental hygiene.
According to a Tulane University study, if you've lost two or more of your natural teeth by middle age, you face a 23 percent increase in cardiovascular disease risk. This is likely due to inflammation in your gums that can move throughout your body, even if you have had your teeth safely replaced with a veneer, and even if you have no traditional risk factors like a high-fat diet, hypertension or a lack of physical activity.
Prevent issues with diligent brushing and flossing at home and regular visits to the dentist — every six months at least for a checkup and cleaning, and more frequent visits if you have ongoing dental problems.
Chill out.
If you have high blood pressure and don't respond well to drug therapy — an all-too-common scenario — ask your doctor about mindfulness therapy.
A study found that 13 out of 24 subjects with hypertension who attended a once-weekly meditation/yoga sessions for eight weeks had lower blood pressure by the ninth week without taking any medication at all! You can meditate and do yoga easily at home, too — it’s a great way to center yourself for the day if you do it when you first wake up.
Stride right.
Love to walk to keep your heart healthy? Move your feet so you can really feel the impact of your sole firmly on the ground as you go.
A study from New Mexico Highlands University found that the impact from striding with your feet produces beneficial pressure throughout the arteries of your body, improving your blood flow (and even your mood as that blood flows to your brain as an added bonus).
Start munching cabbage.
Regular consumption of the tasty leafy green was found to reduce carotid artery thickness in the necks of elderly women, lowering their risk of stroke by 10-18 percent, according to research from the University of Western Australia.
Cabbage is an anti-inflammatory, as are Brussels sprouts, cauliflower and broccoli — eat more of these veggies, too. Fill half your plate with one of these greens for dinner tonight — your heart will thank you!
