Heart Health


The heart is the body’s motor, and when it stalls out, it can cause problems. The heart doesn’t deteriorate as its person gets older, but when heart disease strikes, it can interfere with the functioning. Heart disease is deadly, and it gets more likely with age. However, just because it is more likely doesn’t mean it’s inevitable. It is estimated that 80 percent of cardiac-related deaths could have been prevented. That would mean saving close to 650,000 people. It’s easy to keep the heart healthy with a few simple lifestyle changes.

Avoiding stress is one of the most important things a person can do to prevent heart disease, and it has a fairly large return on investment, yielding a lot of improvement for simple actions. Destressing can mean slowing down, getting enough sleep, organizing one’s life—through straightening up the home, the office, and the e-mail inbox as well as staying on top of scheduling by making to-do lists and maintaining a calendar. Taking a relaxed attitude and keeping life in perspective also helps. And some destress techniques are also good for the heart in and of themselves, such as quitting smoking, eating a healthy diet, and staying active.

In fact, even simply walking can help the heart—as little as parking at the far end of the lot, or getting off the bus of subway one stop earlier than usual, will make a difference. Just 30 minutes of walking a day provides benefits. More intense workouts are even better for people who can do them. Twenty-five minutes of intense aerobic exercise a day, three days a week is a great way to build a healthy heart.

A heart-healthy diet is also important, but it doesn’t have to be bland or boring. Good menu options for heart health include oatmeal which can be dressed with fruit such as bananas; avocados, including in guacamole; soy; olive oil; and berries. These foods help lower cholesterol, cut fat, and provide protein. Potatoes, tomatoes, red wine, and green tea are all good for the heart, containing substances that actually fight heart disease , such as lycopene in tomatoes and flavonols in red wine. Flavonols are also found in dark chocolate, another indulgence that helps the heart.

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