Gain 10 Additional Years
Improving your heart and circulatory
system can add 10 years to your life. Here are 13 easy
ways you can help.
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You can literally add 10
years to your life by maintaining a healthy heart. This
can be accomplished through the right nutrition, keeping
a healthy weight, maintaining normal blood pressure, and
cholesterol levels, along with not smoking. Here are
13 simple things you can do to add years to your life.
Work five of them into your daily routine over the next
month. When they become second nature, try five more.
Soon you will have given your heart, and life, a much improved
1. Go nuts for
analysis of 25 separate studies on walnuts, pecans, almonds,
pistachios, and macadamia nuts, researchers at Loma Linda
University found that eating 67 grams of nuts per day—that’s
a little more than two ounces—increased the ratio of 'Good'
HDL to 'Bad' LDL in the blood by 8.3 percent.
2. Pop a milk pill:
a study published in the American Journal of Medicine, people
who took a daily 500-mg calcium supplement saw their good
HDL levels rise by 7 percent. Choose a brand that contains
calcium from carbonate (not coral calcium) and Magnesium.
3. Drink cranberry
of Scranton scientists found that volunteers who drank three
8-ounce glasses a day for a month increased their HDL-cholesterol
levels by 10 percent, enough to cut heart-disease risk by
almost 40 percent. Be sure to buy 100 percent juice
that's at least 27 percent cranberry.
4. Yes... Stress:
suggest a strong relationship between the risk of cardiovascular
disease and chronic stress. People who have unmanaged stress
in their lives are at a much higher risk for heart disease
than those who manage their stress. There are many ways
you can help control stress, including regular exercise,
meditating, performing yoga, or even something as simple
as listening to music. The most effective of these relaxation
techniques are known as guided imagery.
5. Don't let your
tank run empty: British
Medical Journal found that people who eat six or more small
meals a day have 5 percent lower LDL cholesterol levels
than those who eat one or two large meals. That's
enough to shrink your risk of heart disease by 10 to 20
percent. Try to eat like a squirrel throughout the
6. Vitamin E and
Aspirin Daily: Researchers
have found that this antioxidant and blood-thinner combination
can reduce arterial plaque by 80 percent. The benefit of
the duo is so great that it may help men prevent atherosclerosis,
even with high cholesterol levels.
7. Go for the Concord:
of California researchers found that compounds in Concord
grapes help slow the formation of artery-clogging LDL cholesterol.
The grapes also lower blood pressure by an average of 6
points, if you drink just 12 ounces of their juice a day.
8. Switch your spread:
trans fat-free margarine, such as Smart Balance Buttery
Spread. Researchers in Norway found that, compared with
butter, no-trans margarine lowered bad LDL cholesterol by
More dark chocolate: Finish
researchers found that nibbling on 2.5 ounces of dark chocolate
each day boosts levels of HDL by between 11 and 14 percent.
Dark chocolate is also low in sugar, making it the perfect
treat. It is good for the body, and mind.
10. Boost your endurance:
in Japan found that even mild exercise can increase your
HDL by 2.5 points. That’s not much, but for every 10 minutes
per day you move your body and you add an extra 1.4 points
to your HDL. It doesn’t matter whether you go on a nice
walk, or power through a tough barbell routine. Simply keep
your activity level at a point where you’re panting, but
not out of breath.
11. Quit Smoking:
raises blood pressure, decreases your good HDL
cholesterol, and increases the risk for a stroke.
If you smoke and would like help quitting, talk to your
doctor. He or she may recommend nicotine replacement
aids, such as the nicotine patch or gum, or he may
suggest alternative programs that can help. There is no better day than today
to begin your path on becoming a non-smoker.
12. Shake less salt:
your daily intake of salt, can lower your chances of getting
cardiovascular disease by 25 percent, according to the National
Institutes of Health. A study, titled 'Trials of Hypertension
Prevention', found that participants ranging from ages 30
to 64 lowered their risk of heart disease significantly
after reducing sodium intake. Also, these participants
slashed their risk of heart disease by 25 percent, up to
15 years later.
13. Control your
as research has found that weight gain increases risk, studies
have also shown that weight loss, even in small amounts,
can lead to big improvements. Researchers estimate that
for every 2.2 pounds of weight lost, total cholesterol levels
decrease by 1 percent ('Bad' LDL is lowered by 0.7 percent
and 'Good' HDL is increased by 0.3 percent). Maintaining
a healthy weight or focusing on lifestyle changes that lead
to a 5 to 10 percent loss in body weight, can play a significant
role in reducing the risk of heart disease.
Loosing weight is not
easy. Studies found that people who follow a Weight Loss
Program had a 62 percent greater chance at success.
The ticket is to start today and set small, incremental
One Final Tip:
heart will benefit more from a few long-term health improvements
than from a flurry of activity followed by a return to the
You can add 10 more years to your life by keeping a healthy
weight, blood pressure, and cholesterol along with avoiding
diabetes; and not smoking.
It does not take extreme measures; simple changes can make a
The sooner you take action, the sooner your heart will love
you for it.
Start with five simple changes, then work yourself up to more
of a lifestyle change.
All information stated in this article are for information
purposes only and is not specific medical advice for any individual.
This article should not
medical advice from a health professional. If you have a health problem,
speak to your health professional immediately about your condition.