Heart disease is the leading killer of American men and women, yet a landmark study shows that nearly 95% of the average person’s risk for a heart attack is linked to factors that can be controlled — namely nutrition and lifestyle.
The problem is that many diet and lifestyle plans leave people feeling restricted and/or deprived, so changes are difficult — if not impossible — to sustain.
Now: Thirty years of rigorous scientific research shows that there are relatively simple diet and lifestyle practices you can adopt to fight heart disease — as well as diabetes, some types of cancer and Alzheimer’s disease.
SECRET 1: You have a full spectrum of nutritional and lifestyle choices. Most people assume that everyone should strive for the same diet and lifestyle changes. That’s not true. All diet and lifestyle changes you make should be customized depending on what you need — or want — to achieve.
For example, someone who has existing heart disease — such as a diagnosis of chest pain (angina) or a previous heart attack — might choose an aggressive approach that may include eating a very-low-fat vegetarian diet. By comparison, a person with moderately elevated cholesterol (about 220) who is only 10 or 15 pounds overweight may reach his/her goals with moderate diet and lifestyle changes, such as having an extra daily serving or two of produce and exercising a little more.
SECRET 2: It’s better not to tell yourself that you’re following a strict diet. Studies show that the people who eat most healthfully allow themselves occasional indulgences. The trick is not to go overboard.
Key strategies for healthful eating (and some facts few people know)…
Little-known fact: Such foods contain at least 100,000 substances, including phytochemicals and carotenoids, with cardioprotective and anticancer effects.
Little-known fact: For unknown reasons, people with congestive heart failure (CHF) and angina may have worse cardiac function when they consume omega-3s. If you have CHF with angina, ask your doctor whether you should avoid fish and/or fish-oil supplements.
Little-known fact: Despite olive oil’s reputation as a “good” fat, one tablespoon of any oil has 14 g of fat, with nine calories per gram… and about 14% of the fat in olive oil is saturated. Enjoy olive oil in moderation (drizzled on your fish or salad, for example) — preferably as a substitute for butter or other saturated fats.
SECRET 3: There is no “right” way to follow a wellness plan. There’s nothing wrong with making small, gradual changes when you’re trying to be healthier — for example, taking a short daily walk and eating 100 calories less a day.
On the other hand, some people prefer to make comprehensive changes all at once, because they see almost immediate rewards. If a person switches to a more healthful diet, gives up cigarettes and starts exercising for 30 minutes to an hour daily, he will have improved brain circulation within a matter of days, which means more energy and alertness. Within a few weeks, his skin will look healthier, and there may be improvements in sexual function (improved genital blood flow in men and women).
In our research, we found that even patients with severe coronary artery disease who made dramatic changes (including a very-low-fat diet) had a 91% reduction in angina after only a few weeks and a 40% average reduction in LDL “bad” cholesterol within one year.
SECRET 4: Your perception of stress is more important than the stress itself. Stress can suppress immunity, increase the risk for cardiovascular disease and promote weight gain. Some people, however, do not suffer the ill effects of stress — instead they seem to thrive on it and actually feel better when life is hectic. People who feel stress negatively, on the other hand, have a much higher risk for adverse health effects.
My advice: Each day, practice some form of stress management, such as meditation or yoga-based stretching. Someone who’s generally healthy can probably get by with just a few minutes a day, while someone with existing coronary artery disease may need at least 30 minutes daily.
SECRET 5: Exercise doesn’t have to be complicated.
My advice: If you have trouble sticking to a structured exercise program, try walking — or any other activity you enjoy, be it dancing, biking, swimming or gardening.
