Largest-ever study of
deaths shows heart ailments have replaced communicable diseases as the biggest
killer in rural & urban India.
Heart diseases have
emerged as the number one killer in both urban and rural areas of the country.
Preliminary results from
the largest study, yet to find out the exact causes of mortality in India, have
revealed that heart ailments take most lives in both urban and rural areas.
The results are
surprising because they indicate a reversal in disease patterns in the country
from communicable diseases to non- communicable or lifestyle diseases.
About 25 per cent of
deaths in the age group of 25- 69 years occur because of heart diseases. In
urban areas, 32.8 per cent deaths occur because of heart ailments, while this percentage
in rural areas is 22.9.
If all age groups are
included, heart diseases account for about 19 per cent of all deaths. It is the
leading cause of death among males as well as females. It is also the leading
cause of death in all regions though the numbers vary. The proportion of deaths
caused by heart disease is the highest in south India (25 per cent) and lowest
- 12 per cent - in the central region.
"What we have found
is quite provocative. If you look at rural areas of poorer states like Uttar
Pradesh and Bihar, the leading cause of death among middle aged males is
cardiovascular disease.
Heart attacks are
killing people not just in urban areas," said Dr Prabhat Jha, director of
the Centre for Global Health Research at the University of Toronto and lead
researcher of the study. The study is being carried out in collaboration with
the Registrar General of India ( RGI) and the Indian Council of Medical
Research (ICMR).
Rapid change in
lifestyle has contributed more to heart diseases among older people across the
globe, but the case is entirely different in India with almost 25% of the
victims of cardiac arrests falling under the age of 40.
With over 3 million deaths owing to cardiovascular diseases every year, India is set to be the 'heart disease capital of the world' in few years
With over 3 million deaths owing to cardiovascular diseases every year, India is set to be the 'heart disease capital of the world' in few years
It is estimated that by
2020 cardiovascular disease will be the cause of over 40 per cent deaths in
India as compared to 24 per cent in 1990. Globally, it causes 17.3 million
deaths annually.
Heart disease may be a
leading cause of death, but that doesn't mean you have to accept it as your
fate. Although you lack the power to change some risk factors — such as family
history, sex or age — there are some key heart disease prevention steps you can
take.
The Risk Factors — and How You Can Reduce Yours
Major risk factors for cardiovascular disease include cigarette smoking, high blood pressure, high cholesterol and/or triglycerides, diabetes mellitus, obesity, sedentary lifestyle, and poor nutrition. Prevention and treatment centers around these risk factors — and these approaches will help you lower risk for many other types of illness, as well as helping you feel great and have more energy overall.
Heart disease is the leading cause of death for both men and women in the United States. Heart Disease is an umbrella term that covers a variety of cardiovascular conditions, including blood vessel diseases, coronary artery disease, arrhythmia, congenital heart defects and infections of the heart. Although heart disease is a serious condition, there are some simple lifestyle choices you can make to lower your risk of developing heart disease.
Major risk factors for cardiovascular disease include cigarette smoking, high blood pressure, high cholesterol and/or triglycerides, diabetes mellitus, obesity, sedentary lifestyle, and poor nutrition. Prevention and treatment centers around these risk factors — and these approaches will help you lower risk for many other types of illness, as well as helping you feel great and have more energy overall.
Heart disease is the leading cause of death for both men and women in the United States. Heart Disease is an umbrella term that covers a variety of cardiovascular conditions, including blood vessel diseases, coronary artery disease, arrhythmia, congenital heart defects and infections of the heart. Although heart disease is a serious condition, there are some simple lifestyle choices you can make to lower your risk of developing heart disease.
You can avoid heart
problems in the future by adopting a healthy lifestyle today.
1. Don't smoke or use tobacco
Smoking or using tobacco
is one of the most significant risk factors for developing heart disease.
Chemicals in tobacco can damage your heart and blood vessels, leading to
narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately
lead to a heart attack. When it comes to heart disease prevention, no amount of
smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also
are risky, as is exposure to secondhand smoke.
In addition, the
nicotine in cigarette smoke makes your heart work harder by narrowing your
blood vessels and increasing your heart rate and blood pressure. Carbon
monoxide in cigarette smoke replaces some of the oxygen in your blood. This
increases your blood pressure by forcing your heart to work harder to supply
enough oxygen. Even so-called "social smoking" — smoking only while
at a bar or restaurant with friends — is dangerous and increases the risk of
heart disease.
Women who smoke and take
birth control pills are at greater risk of having a heart attack or stroke than
are those who don't do either. This risk increases with age, especially in
women older than 35.
The good news, though,
is that when you quit smoking, your risk of heart disease drops dramatically
within just one year. And no matter how long or how much you smoked, you'll
start reaping rewards as soon as you quit.
Cigarette smoking
remains the leading preventable cause of cardiovascular disease in women, with
more than 50 percent of heart attacks among middle-aged women attributable to
tobacco. Risk of cardiovascular disease begins to decline within months of
smoking cessation and reaches the level of persons who have never smoked within
3 to 5 years.
If you do not smoke now, don’t start. Find an appropriate method for quitting smoking that works for you. Some people prefer to wean themselves off cigarettes by cutting back on the amount smoked each day. Others find better results when they quit cold turkey and abruptly give up all cigarettes at once.
If you do not smoke now, don’t start. Find an appropriate method for quitting smoking that works for you. Some people prefer to wean themselves off cigarettes by cutting back on the amount smoked each day. Others find better results when they quit cold turkey and abruptly give up all cigarettes at once.
Stay away from smokeless
tobacco. It contains nicotine, which narrows your blood vessels, forcing your
heart to work harder. This leads to an increase in blood pressure and elevates
your heart rate, which increases your risk of heart disease.
In addition to nicotine,
it is full of carbon monoxide, which replaces some of the oxygen in the
bloodstream when inhaled. When this happens, the heart is forced to work harder
to supply oxygen to the body, which causes blood pressure to increase and
elevates heart disease risk.
2. Exercise for 30 minutes on most days of the
week
Getting some regular,
daily exercise can reduce your risk of fatal heart disease. And when you
combine physical activity with other lifestyle measures, such as maintaining a
healthy weight, the payoff is even greater.
Physical activity helps
you control your weight and can reduce your chances of developing other
conditions that may put a strain on your heart, such as high blood pressure,
high cholesterol and diabetes. It also reduces stress, which may be a factor in
heart disease.
Try getting at least 30
to 60 minutes of moderately intense physical activity most days of the week.
However, even shorter amounts of exercise offer heart benefits, so if you can't
meet those guidelines, don't give up. You can even break up your workout time
into 10-minute sessions.
And remember that
activities such as gardening, housekeeping, taking the stairs and walking the
dog all count toward your total. You don't have to exercise strenuously to
achieve benefits, but you can see bigger benefits by increasing the intensity,
duration and frequency of your workouts.
Recent evidence suggests
that even moderate-intensity activity, including briskwalking, is associated with substantial reduction of
cardiovascular disease risk. These findings support the 1995 federal exercise
guidelines endorsing 30 minutes of moderately intense physical activity most
days of the week, a program that should be feasible and safe for most of the
population. Regular
exercise and maintenance of
healthy weight should also help reduce insulin resistance and the risk of
non–insulin-dependent diabetes mellitus, which appears to be an even stronger
risk factor for cardiovascular disease in women than in men. Diabetes is associated with a threefold to
sevenfold elevation in cardiovascular disease risk among women, compared with a
twofold to threefold elevation among men. Approximately half of all deaths in
patients with non–insulin dependent diabetes mellitus are due to heart disease.
Engage in some type of
physical activity for a minimum of 30 minutes per day, 5 days per week or more.
Not only does exercise directly lower heart disease risk, it also indirectly
lowers your chances of developing heart disease.
o Exercise regularly to help keep your weight at a healthy
level, which reduces your risk of developing conditions that can lead to poor
heart health, such as high blood pressure, high cholesterol and type 2
diabetes.
o Exercise regularly to relax and unwind, which can
significantly decrease your stress levels. Elevated stress levels are a risk
factor for the development of heart disease.
Consider taking an
active lifestyle approach to exercise if you cannot fit 30 consecutive minutes
of exercise into your daily schedule. Increase the amount of physical activity
you perform each day by incorporating tiny changes to your everyday routine.
Take the stairs instead of the elevator, go for a 10 minute walk during your
lunch break, walk to the bus stop to pick up the kids instead of driving, etc.
Ride your bike 20
minutes a day. You can handle that, can’t you? When German researchers had
100 men with mild chest pain, or angina, either exercise 20 minutes a day on a
stationary bike or undergo an artery-clearing procedure called angioplasty,
they found that a year after the angioplasty, 21 men suffered a heart attack,
stroke, or other problem compared to only 6 of the bikers. Just remember that
if you already have angina, you should only begin an exercise program under
medical supervision.
Have sex tonight. It counts as physical activity, which, of
course, is good for your heart. And that may be why University of Bristol
researchers found that men who have sex at least twice a week are less likely
to have a stroke or other cardiovascular problems than men who have it less
often. As the researchers put it: “Middle-aged men should be heartened to know
that frequent sexual intercourse is not likely to result in a substantial
increase in risk of strokes, and that some protection from fatal coronary
events may be an added bonus.” Women probably stand to benefit too. Yeah, baby!
3. Eat a heart-healthy diet
Eating a special diet
called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help
protect your heart. Following the DASH diet means eating foods that are low in
fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains
and low-fat dairy products, which can help protect your heart. Beans, other
low-fat sources of protein and certain types of fish also can reduce your risk
of heart disease.
Limiting certain fats
you eat also is important. Of the types of fat — saturated, polyunsaturated,
monounsaturated and trans fat — saturated fat and trans fat increase the risk
of coronary artery disease by raising blood cholesterol levels.
Major sources of
saturated fat include:
·
Red meat
·
Dairy products
·
Coconut and palm oils
Sources of trans fat
include:
·
Deep-fried fast foods
·
Bakery products
·
Packaged snack foods
·
Margarines
·
Crackers
Look at the label for
the term "partially hydrogenated" to avoid trans fat.
Heart-healthy eating
isn't all about cutting back, though. Most people need to add more fruits and
vegetables to their diet — with a goal of five to 10 servings a day. Eating
that many fruits and vegetables can not only help prevent heart disease, but
also may help prevent cancer.
Following a
heart-healthy diet also means drinking alcohol only in moderation — no more
than two drinks a day for men, and one a day for women. At that moderate level,
alcohol can have a protective effect on your heart. More than that becomes a
health hazard.
Opt for whole grains.
They are an excellent source of fiber and contain several healthy nutrients
that can help regulate blood pressure and improve overall heart health.
o Replace refined grain products with whole grain products.
o Choose whole-wheat flours, 100% whole grain bread,
high-fiber cereal, whole grain pasta, steel-cut oats, brown rice and barley.
o Stay away from white or refined flours, white bread, frozen
waffles, biscuits, corn bread, egg noodles, granola bars, high-fat snacks,
quick breads, cakes, pies, donuts and buttered popcorn.
Pay attention to your
portion size when eating. Although what you eat is important for heart health,
how much you eat is also a factor in improving overall heart health. Refrain
from overeating, which can lead to excess fat, cholesterol and calorie intake.
Learn to recognize what
a healthy portion size is. Use measuring cups and spoons and weight scales to
measure your portion sizes until you become familiar enough to recognize them
by sight only.
Make fresh salad
dressing with one tablespoon of flaxseed oil. It packs a whopping 7 grams
of omega-3 fatty acids, which, as we’ve just mentioned, are a great way to
improve your overall heart health.
Drink at least two cups
of tea a day. Black or green, it doesn’t seem to matter. At least, that’s
the result of a Dutch study that found only 2.4 percent of 5,000 healthy Rotterdam
residents who drank two or more cups of tea a day had a heart attack within six
years, compared with 4.1 percent of those who never drank tea. Another major
analysis of 17 studies on tea drinkers found three cups a day could slash the
risk of a heart attack by 11 percent.
Stir a handful of
hazelnuts into a vegetable-and-chicken stir-fry. Just 1.5 ounces of these
healthy nuts a day can reduce your risk of cardiovascular disease. Another
hazelnut idea: Crush them and use to coat fish or chicken, then bake.
Include beans or peas in
four of your dishes every week. Researchers at Tulane University found
that people who followed this advice slashed their risk of heart disease by 22
percent compared to those who ate fewer legumes.
Eat a piece of dark
chocolate several times a week. Believe it or not, several small studies
suggest dark chocolate could be good for your heart! The beneficial effects are
likely due to chemicals in chocolate called flavonoids, which help arteries
stay flexible. Other properties of the sweet stuff seem to make arteries less
likely to clot and prevent the “bad” cholesterol, LDL, from oxidizing, making
it less likely to form plaque. Dark chocolate is also rich in magnesium and
fiber. But steer clear of milk chocolate, which is high in butterfat and thus
tends to raise cholesterol.
A study published in
the Journal of Agricultural and Food Chemistry found that men who
drank one beer a day for one month lowered their cholesterol levels, increased
their blood levels of heart-healthy antioxidants, and reduced their levels of
fibrinogen, a protein that contributes to blood clots. Of course, red wine
might be even better. Choose either beer or wine — not both.
Eat 15 cherries a
day. Studies find the anthocyanins (plant chemicals) that give cherries
their scarlet color also work to lower levels of uric acid in blood, a marker
for heart attacks and stroke. Cherries out of season? Try sprinkling dried
cherries on your salad or substituting a cup of cherry juice for orange juice
in the morning.
Eat an orange every
day. Or drink a glass of orange juice. Oranges, as you know, are a great
source of vitamin C. Studies suggest diets high in this vitamin may reduce your
risk of stroke, especially if you smoke. Tired of oranges? Substitute a bowlful
of strawberries, a serving of brussels sprouts or broccoli, or a chopped red
bell pepper, all excellent sources of vitamin C.
Skip the soda and have
orange juice instead. The reason has to do with inflammation, the body’s
response to damage or injury. Chronic inflammation, linked to heart disease, is
significantly affected by what you eat. For instance, researchers at the State
University of New York found that drinking glucose-sweetened water triggered an
inflammatory response in volunteers, but drinking the same calories in a glass
of orange juice didn’t. They theorize that the anti-inflammatory effects of
vitamin C and various flavonoids in juice may provide some protection. Choose
100 percent juice instead of drinks that are mostly sweetened, flavored water.
Other studies on orange juice find it can increase blood levels of
heart-protective folate almost 45 percent and reduce levels of heart-damaging
homocysteine by 11 percent.
Drink an 8-ounce glass
of water every two hours. A study from Loma Linda University in California
found that women who drank more than five glasses of water a day were half as
likely to die from a heart attack as those who drank less than two. This is
likely due to the fact that maintaining good hydration keeps blood flowing
well; dehydration can cause sluggish blood flow and increase the risk of clots
forming. Water works best when it comes to improving blood flow; soda is
worthless.
Cook with ginger or
turmeric twice a week. They have anti-inflammatory benefits, and
inflammation is a major contributor to heart disease.
4. Maintain a healthy weight
As you put on weight in
adulthood, your weight gain is mostly fat rather than muscle. This excess
weight can lead to conditions that increase your chances of heart disease —
high blood pressure, high cholesterol and diabetes.
One way to see if your
weight is healthy is to calculate your body mass index (BMI), which considers
your height and weight in determining whether you have a healthy or unhealthy
percentage of body fat. BMI numbers 25 and higher are associated with higher
blood fats, higher blood pressure, and an increased risk of heart disease and
stroke.
The BMI is a good, but
imperfect guide. Muscle weighs more than fat, for instance, and women and men
who are very muscular and physically fit can have high BMIs without added
health risks. Because of that, waist circumference also is a useful tool to
measure how much abdominal fat you have:
·
Men are considered
overweight if their waist measurement is greater than 40 inches (101.6
centimeters, or cm)
·
Women are overweight if
their waist measurement is greater than 35 inches (88.9 cm)
Even a small weight loss
can be beneficial. Reducing your weight by just 10 percent can decrease your
blood pressure, lower your blood cholesterol level and reduce your risk of
diabetes.
5. Get regular health screenings
High blood pressure and
high cholesterol can damage your heart and blood vessels. But without testing
for them, you probably won't know whether you have these conditions. Regular
screening can tell you what your numbers are and whether you need to take
action.
·
Blood
pressure. Regular blood pressure screenings start in childhood. Adults
should have their blood pressure checked at least every two years. You may need
more-frequent checks if your numbers aren't ideal or if you have other risk
factors for heart disease. Optimal blood pressure is less than 120/80
millimeters of mercury.
·
Cholesterol
levels. Adults should have their cholesterol measured at least once every
five years starting at age 20. You may need more frequent testing if your
numbers aren't optimal or if you have other risk factors for heart disease.
Some children may need their blood cholesterol tested if they have a strong
family history of heart disease.
·
Diabetes
screening. Since diabetes is a risk factor for developing heart disease,
you may want to consider being screened for diabetes. Talk to your doctor about
when you should have a fasting blood sugar test to check for diabetes.
Depending on your risk factors, such as being overweight or a family history of
diabetes, your doctor may recommend first testing you for diabetes sometime
between ages 30 and 45, and then retesting every three to five years.
6. Eat less saturated fat, more produce & more fiber.
Diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber are associated with a reduced risk of cardiovascular disease. Also, a recent study reported in the Annals of Internal Medicine journal confirmed that eating fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease. You may even think about moving toward more flexitarian or vegetarian eating habits: A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. A Mediterranean diet that uses olive oil can reduce the risk of coronary artery disease.
Diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber are associated with a reduced risk of cardiovascular disease. Also, a recent study reported in the Annals of Internal Medicine journal confirmed that eating fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease. You may even think about moving toward more flexitarian or vegetarian eating habits: A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. A Mediterranean diet that uses olive oil can reduce the risk of coronary artery disease.
Eat fish at least once a
week. Have it grilled, sautéed, baked, or roasted — just have it. A study
published in the Journal of the American Medical Association in April
2002 found that women who ate fish at least once a week were one-third less
likely to have a heart attack or die of heart disease than those who ate fish
only once a month. Other studies show similar benefits for men. Another major study
found regular fish consumption reduced the risk of atrial fibrillation — rapid,
irregular heartbeat — a major cause of sudden death.
Eat a high-fiber
breakfast cereal at least four times a week. In a study published in
the American Journal of Clinical Nutrition in September 1999, Harvard
University scientists found that women who ate 23 grams of fiber a day — mostly
from cereal — were 23 percent less likely to have heart attacks than those who
consumed only 11 grams of fiber. In men, a high-fiber diet slashed the chances
of a heart attack by 36 percent.
7. Arm yourself with risk-reducing vitamins.
Antioxidant vitamin supplements, particularly vitamin E and homocysteine-lowering agents such as folate and B6, have promising roles in prevention of cardiovascular disease, but conclusive evidence may hinge on the results of several ongoing randomized clinical trials. When it is found in unusually high levels, homocysteine brings the same degree of risk as having high cholesterol does. The B vitamins, especially folic acid and B12, will drive elevated homocysteine levels down to normal, often without the need of any prescription medication.
Antioxidant vitamin supplements, particularly vitamin E and homocysteine-lowering agents such as folate and B6, have promising roles in prevention of cardiovascular disease, but conclusive evidence may hinge on the results of several ongoing randomized clinical trials. When it is found in unusually high levels, homocysteine brings the same degree of risk as having high cholesterol does. The B vitamins, especially folic acid and B12, will drive elevated homocysteine levels down to normal, often without the need of any prescription medication.
Take a B vitamin complex
every morning. When Swiss researchers asked more than 200 men and women to
take either a combination of three B vitamins (folic acid, vitamin B6, and
vitamin B12) or a placebo after they had surgery to open their arteries, they
found that levels of homocysteine, a substance linked to an increased risk of
heart disease, were 40 percent lower in those who took the vitamins. The
placebo group had no change. Plus, the vitamin group had wider-open blood
vessels than those taking the sugar pill.
8. Give yourself some new stress-management tools.
Poorly controlled stress may have an adverse effect on blood lipids. An attitude of hostility has been powerfully linked with a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Relaxation methods (meditation, breathing exercises), yoga, and stress management techniques are essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems. Meditation improves exercise tolerance and decreases electrical changes associated with poor circulation to the heart. Meditation has also been shown to lower cholesterol and reverse carotid artery thickening. Also consider acupuncture, which has been shown to help relax the myocardium and improve circulation.
Poorly controlled stress may have an adverse effect on blood lipids. An attitude of hostility has been powerfully linked with a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Relaxation methods (meditation, breathing exercises), yoga, and stress management techniques are essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems. Meditation improves exercise tolerance and decreases electrical changes associated with poor circulation to the heart. Meditation has also been shown to lower cholesterol and reverse carotid artery thickening. Also consider acupuncture, which has been shown to help relax the myocardium and improve circulation.
Identify situations in
your life that cause stress and try to eliminate or modify them. Learn coping
mechanisms for sources of stress that cannot be eliminated, such as stress in
the workplace. Explore stress relief options such as yoga, meditation,
visualization, aromatherapy and deep breathing techniques.
Laugh. Laughing lowers
blood pressure and heart rate, and may improve the lining of the blood vessels.
9. Sleep
Take measures to improve
your sleep quality and ensure that you get 7-8 hours of sleep each night.
o Limit caffeine consumption and cut out all caffeine after 2
pm.
o Try to go to sleep at the same time every night to regulate
your sleep-wake cycle.
o Exercise regularly to boost serotonin levels.
o Refrain from watching television or using a laptop while in
bed.
Tape-record yourself at
night. If you hear yourself snoring (or if your sleeping partner has been
kicking you a lot), make an appointment with your doctor. You may have sleep
apnea, a condition in which your breathing stops hundreds of times throughout
the night. It can lead to high blood pressure and other medical problems, and
even increase your risk for heart attack and stroke.
Go to bed an hour
earlier tonight. A Harvard study of 70,000 women found that those who got
less than seven hours of sleep had a slightly higher risk of heart disease.
Researchers suspect lack of sleep increases stress hormones, raises blood
pressure, and affects blood sugar levels. Keep your overall sleeping time to no
more than nine hours, however. The same study found women sleeping nine or more
hours had a slightly increased risk of heart disease.
10. Ask your health professional about herbs and
nutritional supplements that may be useful in preventing and treating
cardiovascular disease, including:
·
Bilberry
·
Turmeric (curcumin)
·
Fenugreek
·
Ginger
·
Guggul
·
Ginkgo
·
Garlic (one garlic clove
is roughly equal to 4 mg to 1 gram of garlic; a daily dose of 600 to 800mg may
be recommended)
·
Onion
·
Vitamin B12
·
Folic acid (500 to 5000
micrograms daily may be recommended)
·
B6
·
L-Carnitine
·
Coenzyme Q10 (100 to 300
mg daily may be recommended)
·
Vitamin E (400 to 800
International Units daily may be recommended)
·
Magnesium (200 to 400 mg
daily may be recommended)
·
Niacin (A typical oral
dose of 100 mg, three times daily; may gradually increase to avg. dose of 1
gram three times daily, with a maximum dose of 6 grams. Extended release
tablets: Dosing may begin with one 375-milligram tablet at bedtime and be
increased by no more than 500 mg per four-week period, to a maximum of 2,000
mg, given as two 1,000-milligram tablets before bed)
·
Fish oils (6 grams
daily may be recommended)
·
Soy (Isoflavones may be
recommended)
11. Go to the loo whenever you feel the urge. Research at Taiwan University
found that a full bladder causes your heart to beat faster and puts added
stress on coronary arteries, triggering them to contract, which could lead to a
heart attack in people who are vulnerable.
12. Ask for next Monday and Friday off. Researchers at the University of
Pittsburgh analyzed data on more than 12,000 middle-aged men from the
Framingham Heart Study and found that those who took regular vacations sliced
their risk of death from heart disease by a third. And no, taking along the
cell phone, laptop, and a briefcase full of papers will not help you achieve
the stress-reducing effects of a vacation that, in turn, reduces your risk of
heart disease.
13. Drive with the windows closed and the air conditioning on. This reduces your exposure to airborne
pollutants, which a Harvard study found reduces something called “heart rate
variability,” or the ability of your heart to respond to various activities and
stresses. Reduced heart rate variability, also called HRV, has been associated
with increased deaths among heart attack survivors as well as the general
population.
14. Call a friend and arrange dinner. A study published in the
journal Heart in April 2004 found that having a very close
relationship with another person, whether it’s with a friend, lover, or
relative, can halve the risk of a heart attack in someone who has already had a
heart attack.
15. Pay attention to the basics. Two major studies published in the summer
of 2003 found that nearly everyone who dies of heart disease, including heart
attacks, had at least one or more of the conventional risk factors, such as
smoking, diabetes, high blood pressure, or high cholesterol levels.
16. If you find you’re having trouble getting out of bed in
the morning, have lost interest in
your normal activities, or just feel really blah, call your doctor. You may be
depressed, and untreated depression significantly increases your risk for a
heart attack.
17. Go to the pound this weekend and adopt a dog. The power of furry friends to improve
heart health is proven. Not only will a dog force you to be more active (think
about all the extra walking you’ll be doing), but the companionship and
unconditional affection a pooch provides has been shown to reduce the risk of
heart attack and other cardiovascular problems.