Health & Beauty
It's Heart Health Month, and we've got the cutting-edge news on how to keep your ticker in tip-top shape.

Health & Beauty By Julie Jacobs Keep Your HEART The Latest on Diet, Exercise, Tests & More H H eart disease is the nation's No. 1 cause of death. And a recent study predicted that men over age 40 have a one-ineight chance of suffering sudden cardiac death over the rest of their lives. To change those statistics—and raise awareness about cardiovascular disease—the American Heart Association dubbed February as Heart Health Month. And new advice on keeping your ticker in tiptop shape abounds. Not smoking, getting enough rest and exercise, and avoiding saturated and trans fat-filled foods are still the top suggestions. To find out more.. read on. thin; choose wild over farm-raised fish, and bake or broil rather than frying. Mackerel, tuna, herring, and sardines can also give your heart a boost. • Avocados are full of monounsaturated fat (that's the healthy variety). ey lower levels of "bad" cholesterol (LDL) and increase "good" cholesterol (HDL); they also help your body absorb heart-healthy beta-carotenes and lycopene from other foods • Olive oil, which is packed with monounsaturated fats, is a staple in countries with low incidence of heart disease • Soy provides protein, fiber, minerals, along with 11 essential amino acids • Spinach, rich in disease-fighting folate, lutein, iron, fiber and potassium • Dark chocolate and cocoa, with high levels of antioxidants to relax and open arteries, improve blood flow and prevent plaque buildup • Legumes such as lentils, chickpeas, and kidney beans, offer omega-3 fatty acids, calcium, and fiber Foods high in saturated or trans fats include beef, butter, cheese, whole milk, deep-fried foods, and highly processed foods, including store-bought cookies and crackers. ey raise cholesterol levels—and the risk of coronary artery disease. Opt instead for an eating plan known as DASH (Dietary Approaches to Stop Hypertension), a diet based on loads of fruits, veggies, whole grains, and lean proteins. Here are the top 10 "super foods" for heart health: • Nuts, particularly walnuts • Berries, which contain powerful antioxidants and anti-inflammatories • Oatmeal, with omega-3 fatty acids, folate, potassium, vitamins, minerals, and fiber, lowers cholesterol levels and keeps arteries clear • Salmon is packed with omega-3 fatty acids and a powerful antioxidant called astaxan- You Are What You Eat Aerobic exercise—activity that is rhythmic and repetitive and really gets the heart pumping for an extended period—is ideal for cardiac health. As the heart beats faster, blood circulates quicker and muscles receive extra oxygen to build cardiovascular strength and fitness. Try walking, hiking, jogging, biking, swimming or skating. Move & Groove 38 Vicinity MAGAZinE February 2010

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