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- To help prevent heart disease,you can:.18Superfoods For Your Heart.Worst Foods For Your Heart.Heart Failure: Exercise for a Healthy Heart.HIGH BLOOD PRESSURE & natural ways to combat high blood pressure.
To help prevent heart disease, you can:
Eat healthy. Get active. Stay at a healthy weight. Quit smoking and stay away from second hand smoke. Control your cholesterol and blood pressure. If you drink alcohol, drink only in moderation. Manage stress.
Am I at risk for heart disease?
Everyone is at risk for heart disease. But you are at higher risk for heart disease if you:
Have high cholesterol or high blood pressure Smoke Are overweight or obese Don't get enough physical activity Don't eat a healthy diet
Your age and family history also affect your risk for heart disease. Your risk is higher if:
You are a woman over age 55, you are a man over age 45 your father or brother had heart disease before age 55,your mother or sister had heart disease before age 65
But the good news is there's a lot you can do to prevent heart disease.
What is heart disease?
When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.
When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque (“plak”), build up inside the arteries.
Plaque is caused by:
Too much fat and cholesterol in the blood High blood pressure smoking too much sugar in the blood (usually because of diabetes)
When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack.
What is a heart attack?
A heart attack happens when blood flow to the heart is suddenly blocked. Part of the heart may die if the person doesn’t get help quickly.
Some common signs of a heart attack include:
Pain or discomfort in the center or left side of the chest or a feeling of pressure, squeezing, or fullness pain or discomfort in the upper body like the arms, back, shoulders, neck, jaw, or upper stomach (above the belly button) Shortness of breath or trouble breathing (while resting or being active) feeling sick to your stomach or throwing up stomach ache or feeling like you have heart burn feeling dizzy, light-headed, or unusually tired Breaking out in a cold sweat
Not everyone who has a heart attack will have all the signs. Learn more about the signs of a heart attack.
Don’t ignore changes in how you feel.
Signs of a heart attack often come on suddenly. But sometimes,they develop slowly hours, days, or even weeks before a heart attack happens.
Talk to your doctor if you feel unusually tired for several days, or if you develop any new health problems (like pain or trouble breathing). It's also important to talk to your doctor if existing health issues (like pain) are bothering you more than usual.
If you’ve had a heart attack in the past, it’s important to know that symptoms of a new heart attack might be different from your last one, so talk with your doctor if you have any concerns about how you feel.
Don’t ignore any signs or feel embarrassed to seek for help. Acting fast can save a life. best and safest way to get to the hospital. In an ambulance, EMTs (emergency medical technicians) can keep track of how you are doing and start life-saving treatments right away.
People who call an ambulance often get treated faster at the hospital. And, if you call emergency care, the operator can tell you what to do until the ambulance gets there.
Take Action!
Take steps today to lower your risk for heart disease.
Control your cholesterol and blood pressure.
High cholesterol and high blood pressure can cause heart disease and heart attack. If your cholesterol or blood pressure numbers are high, you can take steps to lower them.
Get your cholesterol checked.
It’s important to get your cholesterol checked at least every 4 to 6 years. Some people will need to get it checked more or less often.
Get your blood pressure checked.
Starting at age 18, get your blood pressure checked regularly. High blood pressure has no signs or symptoms.
Use the myhealthfinder tool to get more screening recommendations based on your age and sex.
Know your family’s health history.
Your family history affects your risk for heart disease. Use this family health history tool to keep track of your family’s health. Share the information with your doctor or nurse.
If you are worried about a family member’s risk for heart disease, use these tips to start a conversation about heart health.
Ask your doctor about taking aspirin every day.
If you are age 50 to 59, taking aspirin every day can lower your risk of heart attack and stroke – but it’s not recommended for everyone. Talk with your doctor to find out if taking aspirin is the right choice for you.
Talk to your doctor about taking medicine to lower your risk of heart attack and stroke.
Experts recommend that some people ages 40 to 75 take medicines called statins if they are at high risk for heart attack and stroke. Use these questions to talk with your doctor about statins.
Eat healthy.
Eating healthy can help lower your risk of heart disease. A heart-healthy diet includes foods that are low in saturated and trans fats, added sugars, and sodium (salt).
Heart-healthy items include high-fiber foods (whole grains, fruits, and vegetables) and certain fats (like the fats in olive oil and fish.
Heart-healthy items include high-fiber foods (whole grains, fruits, and vegetables) and certain fats, like the fats in olive oil and fish). Use this shopping list to find heart-healthy foods.
Get active.
Getting active can help prevent heart disease. Adults need at least 2 hours and 30 minutes of moderate aerobic activity each week. This includes walking fast, dancing, and biking.
If you are just getting started, try walking for 10 minutes a day, a few days each week. Then add more activity over time.
Stay at a healthy weight.
People who are overweight or obese are at an increased risk for heart disease, high blood pressure, and type 2 diabetes. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease. Find out how to control your weight.
If you don't know if you are at a healthy weight,use this BMI calculator to figure out your BMI body mass index.
Manage stress.
Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.
18 Superfoods For Your Heart

To prevent heart attacks, avoid unhealthy food, and eat foods rich in nutrients, fiber, and healthy fats.

HEART-HEALTHY FOODS
While deaths due to heart disease havedropped in recent years, it's still the No. 1 killer of Americans. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes bothstrokes and heart attacks.
It's clear that healthy eating and living (likeexercising more!) can make a huge difference.
Read on to see what you should be including in your diet to keep your ticker happy for decades to come.
SALMON
Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk ofarrhythmia (irregular heart beat) andatherosclerosis (plaque build-up in the arteries) and decrease triglycerides. TheAmerican Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.
OATMEAL
Oatmeal is high in soluble fiber, which canlower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.
BLUEBERRIES
Not just blueberries, but strawberries and other berries as well. According to a 2013 study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
DARK CHOCOLATE
Several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don't make the grade when it comes to protecting your heart.

CITRUS FRUITS
Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke (caused by a clot) than women who don't get as much of these compounds, a 2012 study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known asstatins.

SOY
Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fiber, vitamins, and minerals. What's more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. And compared with milk or other proteins, soy protein can actually decrease LDL or "bad" cholesterol.

POTATOES
There's no reason to shun potatoes because they're white and look like a "bad" starch. As long as they're not deep fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure. And they're high in fiber, which can lower the risk for heart disease. "
TOMATOES
Tomato consumption in the U.S. has been rising and that's a good thing. Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they're a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk. And because they're low in calories and low in sugar, they don't detract from an already-healthy diet.
NUTS
This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids. "Some people in the past have avoided nuts because they're higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don't," says Graf. And leaner people are at a lower risk for heart problems. Look for varieties that don't have a lot of added salt.
LEGUMES
Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. One study found that peoplewho ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who consumed them less than once a week. And legumes mayhelp control blood sugar in people with diabetes. Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.
EXTRA-VIRGIN OLIVE OIL
In a landmark study, people at high risk for heart disease who followed theMediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes, and dying by 30%. Olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of "good" fat. And they "add a lot of flavor to salads," she notes.
RED WINE
Red wine, or small amounts of any type of alcohol, are thought to lower heart disease risk. (Higher amounts, more than a drink or two a day, can actually increase risk.) While some say a polyphenol found in red wine, resveratrol, gives that beverage an added benefit, research suggests that any type of alcohol in moderation works. As with coffee, though, none of these properties are a reason to start drinking alcohol. You can also get resveratrol from non-alcohol sources, like natural peanut butter and grapes.
GREEN TEA
Long a favorite in Asia, green tea has grown more popular in the West and may bring with it significant health benefits. A 2013 study found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke compared with people who "seldom" imbibed the beverage. The findings echo a previous study that found lower rates of death, including death from heart disease, among avid drinkers of green tea. Antioxidants known as catechins may be responsible for the effect.
BROCCOLI, SPINACH AND KALE
When it comes to your health, you really can't go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. "Green vegetables are super health-promoting foods.
COFFEE
Another widely consumed beverage—coffee—may also promote heart health. One study found a 10 to 15% lower risk of dying from heart disease or other causes in men and women who drank six or more cups of coffee a day. Other research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30%. It's not clear where the benefit comes from and the news isn't necessarily a reason to pick up the habit. "If you're already drinking coffee and enjoying it, continue.
FLAX SEEDS
Flax seeds as well as the ultra-chic (among the health conscious) chia seeds are high in omega-3 fatty acids, says Graf. That's one reason they're good for your heart. Another reason is their high fiber content. Plus, there are a million ways to enjoy them. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie.
AVOCADO
These soft, tasty fruits have a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they're rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They're also high in antioxidants and in potassium. They can be eaten on their own or blended into guacamole, perhaps with some heart-promoting tomatoes.
POMEGRANATE
Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart. Ultimately, though, it's important to have variety in your diet. If you don't like pomegranates or can't afford them, reach for apples, which also contain plenty of health-promoting compounds.
Worst Foods For Your Heart
Did you know that heart disease is the leading cause of death in the U.S.? Kick out these heart-harming foods from your diet now!
The heart: It’s our most vital organ, but if you ask someone how to best care for yours, they’ll likely tell you to find a nice guy who won’t break it into a million pieces. (Thanks, mom!) Even M.D.s aren’t the best source of heart advice: The average primary care office visit lasts just 10 minutes. So, even if your ticker is in danger, most docs will just tell you to watch what you eat and send you on our way, no other details provided.
That’s not the very prescription to put into practice, and that’s why we’re here to help. Read on to discover 30 foods that sabotage your heart health and that need to be booted out of your diet ASAP. And once you’ve cleaned up your diet, ward off other age-related diseases with the help of these 30 Foods to Eat to Never Feel Old!
BECAUSE THEY’RE HIGH IN SALT…
Many people know that eating too much salt can raise their blood pressure. But not everyone realizes that uncontrolled high BP can cause their arteries to harden and narrow, increasing the risk of heart disease. That’s not all: New research has also linked obesity to high sodium intake while another study found that overweight men with the highest salt intakes were 61 percent more likely to die of heart disease than those who consume less of the mineral.
You already know foods like chips and pretzels pack a lot of salt, but here we reveal 10 less-obvious sources of sodium that are making your blood pressure soar. Commit them to memory and keep them far away from your mouth!
Canned Vegetables
Veggies may be a cornerstone of a blood-pressure-friendly diet, but not the ones that come out of a can. The preservatives and sauces that keep the vitamin-filled veggies company inside the container are packed with sodium. Look for “no salt added” or “low sodium” options and be sure to rinse your veggies thoroughly before digging in. Can’t find an unsalted option? Consider switching to frozen vegetables; there are plenty of unsalted selections. And speaking of surprisingly salty foods, check out these 20 Restaurant Desserts With More Salt Than A Bag of Pretzels!
Restaurant Soup
Get this: P.F. Chang’s Hot & Sour Soup Bowl, packs an artery-shivering 9,590 milligrams of sodium. That’s more than four days’ worth or the equivalent of about 55—yes, 55—individual bags of Cool Ranch Doritos. Not all restaurant’s bowls of broth are quite that salt-filled, but even chains like Ruby Tuesday and Applebee’s don’t ladle out anything with less than half a day’s sodium per bowl. Our advice: If you’re looking to enjoy something warming and delicious, make soup at home with the help of these 20 Best-Ever Fat Burning Soup Recipes.
Cold Cuts
According to a recent survey, 48 percent of Americans are looking to cut back on sodium, however, according to a Journal of the Academy of Nutrition and Dietetics study, nearly half of Americans consume a sandwich every day—one of the top source of salt in the American diet. Coincidental? We think not. The bread and condiments certainly don’t help the salt situation, but cold cuts and cheese are the primary culprits, contributing about 250 milligrams of sodium per slice. And let’s be real: we all use at least three or four slices of the stuff, which equates to 1,000 milligrams of salt in a single sitting.
Tomato Sauce
Want some pasta with that salt!? A half cup of Hunter’s Tomato sauce packs a whopping 830 milligrams of sodium—which is more than you’d find in 97 Cheez-It crackers! To keep your blood pressure from spiking, look for jars of tomato sauce with fewer than 350 milligrams per half-cup serving. Both Amy’s Light in Sodium Organic Family Marinara and Ragu Light No Sugar Added Tomato & Basil fit the bill. To see which jars are better left on the shelf, don’t miss our special report 40 Best and Worst Pasta Sauces.
Frozen Meals
Frozen dinners may be quick and easy options when you’re time strapped, but they’re also loaded with sodium. Yes, even the healthy-sounding options. Two prime examples: Lean Cuisine’s Roasted Chicken and Garden Vegetables packs 620 milligrams of sodium and Special K’s Sausage, Egg & Cheese Flatbread Breakfast Sandwich carries 700 milligrams—or just under half a day’s worth. When you’re in the freezer aisle, look for meals with less than 500 milligrams per serving. And whenever you’re eating something high in sodium, wash down your meal with one of these 50 Best Detox Waters for Bloat.
Vegetable Juice
Prefer to sip your greens rather than chew ’em? Stick with the freshly made varieties from a local juice shop (or your kitchen). The bottled versions are filled to the brim with salt. For example, just 8-ounces of V8 Vegetable Juice Essential Antioxidants has 480 milligrams of sodium. If youhave to sip the bottled variety go for V8’s low-sodium blend. It will save you 340 milligrams of sodium, which over the course of a month can really make a difference in your blood pressure levels. For more better-for-you picks to keep within reach, read up on these 40 Things Healthy Cooks Always Have in Their Kitchen.
Capers & Ketchup
When it comes to your blood pressure and heart health, condiments matter. Those capers you top your Chicken Piccata with? They carry over 200 milligrams of salt per tablespoon. And the ketchup you dip your fries into has 167 milligrams in the same serving size. Scale back on the condiments to maintain your flat belly and keep your ticker in tip-top condition.
Cottage Cheese
Even though this breakfast staple doesn’t taste salty, a one-cup serving can carry almost 700 milligrams of the mineral—more than a third of what you’re supposed to have in an entire day. If you’re going to keep the stuff in your breakfast lineup, swap to a no-salt-added variety. Or, better yet, eat a container of Greek yogurt instead. It’s a low-salt, high-protein cottage cheese substitute we’re big fans of.
Beef Jerky
Jerky is super trendy right now, thanks in part to the ever-growing Paleo trend. Sure, it’s free of refined grains and packed with protein, but it’s also notoriously high in salt—not good news if you have high blood pressure or want to keep your heart healthy. A small, 1-ounce serving can have an upwards of 700 milligrams of salt, which is more than four times what you’d find in the same serving of chips.
BECAUSE THEY WILL CLOG YOUR ARTERIES…
When you have more cholesterol in your blood than what’s considered to be healthy, it can clog your arteries with plaques that increase the risk heart disease. What causes the backup? A diet high in certain types of cholesterol, saturated and trans fats. Read on to meet the most dangerous fat- and cholesterol-laden eats on the planet.
Diet Soda
Did you hear? Recent studies have found an association between sipping diet soda and a wider waist circumference. It may seem counterintuitive since your go-to Diet Cherry Pepsi has zero calories, but researchers think diet soda drinkers may overestimate how many calories they’re “saving,” and then overeat. Here’s our advice: If you’re sipping diet cola on the reg, trade in your daily can for water flavored with some fresh citrus fruit (it’s more flavorful than the plain stuff). Why water? According to Sponge Loma Linda University researchers, drinking five or more cups of H20 daily can slash heart disease risk by up to 60 percent! Sounds like a great reason to ditch the bubbly to us.
Cheese
Fun fact: Cheese is the single biggest contributor of saturated fat to the American diet. And unlike other fats, the saturated variety is the most likely to be stored in the stomach and wreak havoc on your cardiovascular well-being. Scale back of the mozzarella and cheddar to zap away belly fat and keep your ticker pumping problem-free.
Pizza
A moment on the lips, a lifetime on the hips? How about this: A night at the Hut, a lifetime in the gut. In fact, pizza is the second biggest contributor of saturated fat to the American diet, and most slices serve up half a day’s worth of the artery clogger. To keep your health and waistline in check, stick to one slice and pair it with a house salad. This is farbetter than going back for rounds two and three of the doughy stuff. For more effective—and super simple—slim down tricks, check out these 50 Best-Ever Weight-Loss Secrets From Skinny People.
French Fries
Consider Fresh fries a triple threat to your heart health. Not only are they filled with simple sources of carbs that can spike your blood sugar, but they’re also filled with fat and salt, too. In fact, one 20-year Harvard study found that people who regularly ate fries gained more than three pounds of body weight every four years. And over the course of the study, the French fry eaters gained 15 pounds of belly flab from fries alone! Exactly how bad are your favorite fries? Find out in our exclusive report, Every Fast Food French Fry—Ranked.
Steak
Studies show that eating the right cuts of beef can help whittle your middle, but pick the wrong cut and your dinner could have the opposite effect on your figure. Ribeye, T-bone, and New York Strip are three fattiest cuts known to man or cow and can lead to abdominal obesity and larger waist circumference if eaten on the reg. Stick to grass-fed top sirloin or London broil to maintain your flat abs and keep your heart in top condition. For more ways to shrink your gut
and unveil lean, lean abs, add these 30 Cheap Foods That Uncover Your Abs to your diet—stat!
Fruit Juice
It’s natural! It’s packed with Vitamin C! It comes from Florida! What could be wrong? Well, while 100 percent fruit juice is a better pick than sugary drinks like Sunny D, even the all-natural stuff still packs up to 36 grams of sugar per cup—or about what you’d get from popping 4 Krispy Kreme glazed donuts into a blender and hitting frappe. What’s more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of belly fat. Trick your belly into shrinking itself by filling your glass with some refreshing detox water. Just add fresh berries to plain ol’ H20 and chill. Why berries? Blueberries, raspberries, and strawberries are both potent sources of salicylic acid—the same heart-disease fighter found in aspirin—making them some of our favorite water additions for heart health.
White Rice
While whole grains can reduce your risk of dying of heart disease by nearly 20 percent but nutrient-stripped refined grains have the opposite effect on your health. In fact, in one study of more than 350,00 people, those who ate the most white rice were at greatest risk for type 2 diabetes—can’t say we’re too shocked. Bottom line: Stick with whole grains to ward off the disease. Carboholic? Check out these 25 Best Carbs for Weight Loss.
Blended Coffees
Warning: Blended coffees laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake. Not only can the sugar overload send blood glucose soaring, but the caffeine can also increase your blood pressure levels—a combination that’s less than ideal if you’re trying to ward off diabetes and heart disease. To stay healthy, stick with plain java with milk and cinnamon, a spice that’s been shown to decrease the risk of heart damage as a result of high blood sugar. And if you’ve been looking for ways to eliminate the sweet stuff from your diet, order your copy of the Zero Sugar Diettoday! The fat-burning formula is at your fingertips.
Chinese Take-Out
Thanks to their sugary sauces and deep-fried breading, Chinese restaurant favorites like sesame chicken and sweet and sour pork are packed with calories, fat, sodium, and carbs. Experts say this combination of dietary demons can spike blood sugar dramatically and keep it elevated for a substantial chunk of time—not what you want! To keep your glucose levels in check without giving up the flavors you love order steamed veggies and your protein of choice and ask for your favorite sauce on the side. If you only spoon on a tablespoon or two, you’ll improve the healthfulness of your dish ten-fold. Oh, and, ask your server to hold the rice or see if they have the brown kind. For even more flat-belly restaurant hacks, check out our guide 35 Tips for Being Healthy at Restaurants.
Cinnamon Rolls
All pastries are sugar and carb landmines, but cinnamon rolls may be the very worst of the lot. Consider this: A Classic Roll from Cinnabon has 880 calories, 127 grams of carbs and 58 grams of sugar—which is about what you’d find in 10 Chips Ahoy! Chewy cookies. There are so many better ways to kick off your morning.
Bacon & Sausage
The bacon and sausage you enjoy for breakfast, and the deli meats you use to make your lunch may be putting your life at risk. How? Many of these meats contain nitrates, a preservative that interferes with the body’s natural ability to process sugar, which increases the risk for diabetes. If that wasn’t bad enough, most processed meats are also loaded with sodium, a known contributor to hypertension that can make you bloat and set you up to develop heart disease.
BECAUSE THEY CAUSE WEIGHT GAIN…
Obesity and belly fat has long been linked to cardiovascular disease. That’s because the more fat that’s stored in your midsection, the higher your blood pressure, blood sugar, and cholesterol levels are bound to be. Discover some of the top belly-wideners below.
Bouillon Cubes
When made with a homemade stock or low-sodium broth, soup is a healthy, soothing meal. Make the stuff with a bouillon cube, however, and you’ve got yourself an entirely different bowl of nutrition—one that’s overflowing with monosodium glutamate. MSG is a flavoring agent that increases appetite and tells the body to pump out insulin, the fat-storage hormone. Needless to say, regularly eating the stuff can cause those extra pounds to creep onto your frame. To discover other foods you should avoid adding to the pot on the stove, check out these 20 Worst Ingredients to Put In Your Soup.
Potato Chips
According to Harvard researchers, chips are one of the worst foods for your belly. Not only are they saturated with saturated fat, which causes your gut to expand and puts your heart in the danger zone, they’re also crusted with salt—yet another nutrient linked to cardiovascular disease when eaten in excess. In the Harvard study, daily chip consumption alone was responsible for adding nearly two pounds of flab to study participants’ frame every four years. That means if you cut out chips, you would lose more than half a pound ofbelly fat, even if you changed nothing else about your diet.
Coffee Creamer
Traditional coffee creamers are prime sources of trans-fats, often hiding under the guise of its lesser-known name: hydrogenated oil. Trans fats have been shown to raise cholesterol levels and diminish memory in adults under 45 years old—scary stuff! Our advice: Switch to milk or use one of Coffee Mate’s Natural Bliss creamers—they come in great flavors and are totally free of scary ingredients and heart-harming fats. Alternatively, try tea! One Dutch study found that people who drank three daily cups of antioxidant-filled tea had half the risk of heart attack of those who didn’t sip the brew at all. To learn more about the benefits of black, white, and green tea, check out The 7-Day Flat-Belly Tea Cleanse! Test panelists improved their health and lost up to 4 inches from their waist!
Frozen Pies
We know that baking a pie isn’t easy—but tread carefully in the land of frozen lattices and crumble tops. Frozen desserts one of the most potent sources of trans-fat in the supermarket. In fact, Marie Callender’s Lattice Apple Pie packs 3 grams of the stuff per slice—that’s more than you should eat in an entire day. One 14 year study of 80,000 women found a positive correlation between heart disease and the consumption of foods containing trans fatty acids so stay away at all costs—your ticker and waistline will thank you! For more foods that should be on your “do not eat” list, check out these 150 Worst Packaged Foods in America.
Ice Cream
A healthy adult should consume no more than 300 milligrams of cholesterol a day. A cup of certain Ben and Jerry’s flavors contain more than a third of the day’s intake (130 grams!)—and so do plenty of other creamy, cool treats. To indulge in something icy without freezing out your heart, make a batch of banana ice cream. Here’s how: Slice two bananas and place them in a bag and freeze overnight. The next day, blend them up on high with some milk and almond butter until the mixture reaches a consistency that resembles ice cream. Shavings of dark chocolate make for a tasty topping, as do raspberries—a potent heart-healthy food. High fiber foods like raspberries have been shown to reduce levels of bad cholesterol in the blood, according to the Mayo Clinic.
Fried Chicken
Grilled chicken breast is one of the best 29 Best-Ever Proteins for Weight Loss, but when you keep the skin on and dunk it into a deep fryer, the nutritional reality of your meal changes—and fast. In fact, one 4-ounce serving of fried chicken with the skin on it has as much cholesterol as 11 strips of sizzling bacon! Do your heart a favor and opt for a more heart-healthy piece of poultry.
Margarine
Butter alternatives like margarine are often made with partially-hydrogenated oils, one of the most common sources of trans-fats. You may have heard that this type of fat is linked to heart disease, but what most people don’t know is that it may also accelerate the skin’s aging process by making the skin more vulnerable to ultraviolet radiation. Eek! Hello, wrinkles! Skip this high-cholesterol food and stick with heart-healthy olive oil or small amounts of grass-fed butter instead, suggests registered dietitian Isabel Smith.
Biscuits
Bad news, Southern food lovers: Packaged biscuits—the fluffy pillows of goodness that make weekend brunch and fried chicken dinners extra delicious—are chock full of trans fats that can hurt your heart. In fact, each of Mary B’s Buttermilk Biscuits carries three grams a pop, which is more than a day’s worth. And though the nutrition label on Pillsbury Grands! Buttermilk Biscuits reads “0 grams” in the trans fat column; it’s made with hydrogenated soybean oil—a dead giveaway that there are traces of the dangerous fat in the biscuits. Opt for a whole grain English muffin at breakfast or a whole grain roll at dinner (we like Alexia’s Whole Grain Hearty Rolls) to keep your arteries clean and clear.
BECAUSE THEY MESS WITH YOUR BLOOD SUGAR…
It’s a little-known fact that impaired glucose tolerance and diabetes increases your risk for heart disease. That said, a major part of keeping your heart healthy involves keeping your blood sugar levels in check. And according to the Mayo Clinic, if you already have diabetes, tight blood sugar control can help reduce the risk of cardiovascular disease. Sure, candy and soda can wreak havoc on your system but there a number of other things you may not realize can mess with your sugar levels, too. Read on to get in the know.
Heart Failure: Exercise for a Healthy Heart
How Do I Get Started?
Before starting an exercise program, talk to your doctor about:
Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.
What Type of Exercise Is Best?
Exercise can be divided into three basic types:
Stretching: slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.Cardiovascular or aerobic: steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.Strengthening: repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended.

How Often Should I Exercise For A Healthy Heart?
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every other day will help you keep a regular aerobic exercise schedule.
What Should I Include in My Program?
Every exercise session should include a warm-up, conditioning phase and a cool-down.
Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate) and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities and the beginning of the activity at a low intensity level.Conditioning. This follows the warm-up. During the conditioning phase, thebenefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don't over do it.Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heartpalpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.
What Happens With Exercise
Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control.
When you exercise regularly, your body's tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities.
Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There's also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits.
Exercise also increases your levels of HDL cholesterol, the "good" cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or "bad" cholesterol out of your system.
Along with lowering your risk for heart disease, exercise:
Keeps your weight down.Improves your mood.Lowers your risk for some types of cancer.Improves your balance.Reduces your risk of osteoporosis by increasing your bone mass.Gives you more energy.Helps you sleep better.
Your doctor can help you design an exercise routine that's right for you. Be sure to check with your doctor if you haven't exercised in a long time or if you have a history of high blood pressure, heart disease, stroke, dizziness, or exercise-related pain.
5 Best exercises to improve heart health
Aerobic or cardiovascular exercise is any form of activity that increases your respiratory and heart rate, essentially challenging your heart to work harder and become stronger. Cardiovascular fitness will improve the way your body uses oxygen. As your heart becomes stronger, you will find that you aren't winded walking up the stairs, you can perform physical activity longer, and your resting heart rate will be lower, meaning your heart is more efficient at pumping blood through your body. Though any aerobic exercise is good for your heart, these five physical activities are top-notch for heart health.
1
Brisk walking
- The human body was born to walk. Whether you rack up the miles on a treadmill or hit the road, brisk walking is a natural way to improve your fitness. Wear supportive, comfortable walking shoes, strap on your iPod and get moving. Though a leisure stroll is better than sitting on your couch, push yourself to walk at a fast pace to achieve a moderate intensity level.
2
Running
- Though more challenging than walking, running is another heart-healthy physical activity that the human body is ready-made to do (barring physical limitations or injuries). In addition, it is one of the best ways to burn calories (a 150-pound person can burn 100 calories per mile), a bonus if you are also trying to lose weight to reduce your risk of heart disease. If you are a beginner to running, start out with a brisk walk and add 1 to 2 minutes of running every 5 minutes of walking. As you get more fit, you can increase the minutes you run until you don't need to walk in between.
3
Swimming
- The pool may be a great place to float lazily along, but that water can also be a full body fitness challenge. Swimming laps or even participating in water fitness classes will not only raise your heart rate and improve your heart health, the water provides multi-directional resistance that will improve your muscular strength and tone. Swimming is a safe alternative if you have joint problems that walking or running can aggravate.
4
Cycling
- Another cardiovascular activity that is easy on the joints, cycling is a low-impact exercise that you can do solo in the gym, in a spin class, or outside on the road or trails. Make efficient use of your cycling time and bike to work or to do your errands. Even better, join a cycling club and enjoy the camraderie. While your heart is pumping you'll also be building strength and toning your lower body as well as your core muscles, if you take your bike off-road.
5
Interval or circuit training
- If doing a solid stint of aerobic exercise bores you tears, mix up your cardio. For example, for every 3 minutes of cardio, do 1 strength training exercise or a high-intensity burst of cardio for 1 minute. Another option is to choose 5 to 10 strength training exercises and perform 1 set of each, doing lower weight and higher repetitions while moving quickly from one exercise to the next to keep your heart rate up. This type of training will not only keep you motivated to exercise, it will improve your muscular strength, endurance and heart health.
WORST EXCISE YOU SHOULD AVOID
Running long-distance on pavement: I did a lot of this until various aches and pains, plus all the injured joggers I saw in my practice, made me realize that humans aren't designed for long-term pounding. Although running this way strengthens the heart, it wears out the body.
Any type of vigorous exercise you haven't trained for: This can range from shoveling snow to biking 20 miles on the first spring day. The excessive adrenaline that's released can prompt a heart attack in those at risk. For the same reason, never exercise hard without warming up.
Finally, don't let science (or even me) dictate your exercise. Research may show swimming is tops, but if (like me) you don't enjoy it, then don't torture yourself. Find something fun that you'll do consistently. Your mood will get a boost as well.
HIGH BLOOD PRESSURE.
Here are natural ways to combat high blood pressure.
High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide
If left uncontrolled, it raises your risk of heart disease and stroke.
Fifteen remedies
But there's good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
1. Walk and exercise regularly

Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
What's more, doing even more exercise reduces your blood pressure even further, according to the National Walkers' Health Study.
Bottom Line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Learn to manage stress
Stress is a key driver of high blood pressure.
When you're chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
Listen to soothing music: Calming music can help relax your nervous system. Research has shown it's an effective complement to other blood pressure therapies .Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure .
Bottom Line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
3. Lose weight
If you're overweight, losing weight can make a big difference for your heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure .
In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Bottom Line: Losing weight can significantly lower high blood pressure. This effect is even greater when you exercise.
4. Quit smoking

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies haven't found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time .
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.
Bottom Line: There's conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.
5. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry.
In many studies, salt has been linked to high blood pressure and heart events, like stroke.
However, more recent research indicates that the relationship between sodium and high blood pressure is less clear.
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt .
If you already have high blood pressure, it's worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
Bottom Line: Most guidelines for lowering blood pressure recommend lowering sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.
6. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world .
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects .
In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
Bottom Line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men.
7. Eat more potassium-rich foods
Potassium is an important mineral.
It helps your body get rid of sodium and ease pressure on your blood vessels.
Modern diets have increased most people's sodium intake while decreasing potassium intake .
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoesFruit, including melons, bananas, avocados, oranges and apricotsDairy, such as milk and yogurtTuna and salmonNuts and seedsBeans
Bottom Line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
8. Cut added sugar and refined carbs
There's a growing body of research showing a link between added sugar and high blood pressure .
In the Framingham Women's Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.
And it's not just sugar - all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low-carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a six-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people not on a diet.
Bottom Line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low-carb diets may help reduce your levels.
9. Eat calcium-rich foods

People with low calcium intake often have high blood pressure.
While calcium supplements haven't been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels.
For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it's 1,200 mg per day.
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. Here is acomplete list.
Bottom Line: Calcium-rich diets are linked to healthy blood pressure levels. Get calcium through dark leafy greens and tofu, as well as dairy.
10. Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure. Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants .Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most .Hibiscus: Hibiscus flowers make a tasty tea. They're rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.
Bottom Line: Several natural supplements have been investigated for their ability to lower blood pressure.
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