15 surprising heart helpers
2. Go for a stroll. Taking a daily half-hour walk can lower heart disease risk by nearly 50 percent, according to Nieca Goldberg, MD, medical director of New York University’s Women’s Heart Center and author of Dr. Nieca Goldberg’s Complete Guide to Women’s Health (Ballantine, 2008). “Everyone thinks that the more intense the exercise, the better for you,” she says. “Research has shown that it’s even more important to do moderate-paced exercise regularly.” If you’re time-crunched, take three ten-minute walks per day; it’s just as good for your heart as one 30-minute walk.
3. Pump up potassium. Most Americans eat way too much salt—but restricting salt is only one answer for how to lower blood pressure. Getting adequate potassium can also help. To reach the recommended 500 mg each day, eat a half-cup of dried apricots, raisins, or pistachios, or half an avocado, which off ers 60 percent more potassium than a banana. Tomato juice and coconut water are also good sources.
4. Get serious about snacking. Grazing on wholesome mini- meals, such as apple slices with nut butter or carrot sticks dipped in hummus, prevents cravings that can lead to weight gain. British researchers found that eating six or more small meals a day lowers “bad” LDL cholesterol better than eating fewer meals hours apart.
5. Don’t forget fat. Although Bill Clinton may have saved his life by ditching meat, dairy, eggs, and almost all oil, many experts say that monounsaturated fats can benefi t the heart. A small avocado, for example, has almost 10 grams of monounsaturated fat yet only 2 grams of saturated fat. “T e ratio is good,” explains Gulati. “If you eat avocados in moderation, you will lower your cholesterol.”
6. Eat fi sh—and take omega-3s. A recent meta-analysis found that taking omega-3 supplements did not fend off major heart problems—but many of the study subjects already had heart disease and were taking statins, which a new study shows can greatly diminish fi sh oil’s benefi ts. Earlier research shows fi sh oil can decrease heart attack risk, according to Jacob Teitelbaum, MD, author of Real Cause, Real Cure (Rodale, 2012). To reap the most benefi ts, eat two servings weekly of fatty fi sh. And consider taking a daily fi sh oil or algal oil supplement (see page 55). ➻
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deliciousliving.com | february 2013
DARREN KEMPER / CORBIS
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