Heart Health

Top 10 Tips for Better Heart Health

1. Fill up on fiber. Not only does fiber help lower levels of LDL ("bad") cholesterol, it can aid weight management. Being overweight raises your risk of heart failure by a third, while being obese doubles it. Top sources include oats, beans, raspberries, blackberries, oranges and green peas.

2. Go bananas. 99% of women and 90% of men don't get enough potassium in their diet. This mineral is responsible for regulating fluid balance in our cells & also blunts the effects of excess sodium. Too much sodium & too little potassium is a recipe for high blood pressure. Strike a healthier balance by cutting back on salt & increasing potassium intake with bananas, potatoes, broccoli & kiwi.

3. Say "no" to that extra cup of joe. Four or more cups of coffee could elevate blood levels of homocysteine, an amino acid associated with increased risk of cardiovascular disease. Drinking more than two cups can harden arteries & contribute to arteriosclerosis. Switch to tea; it’s heart-healthy & reduces blood pressure & inflammation.

4. "Beet" heart disease. Beets contain the antioxidant betanin, which can help keep LDL cholesterol from clogging your arteries. This root vegetable is a good source of folic acid, which helps break down homocysteine. (sources: spinach, broccoli, romaine lettuce & papaya)

5. Become a better listener. Baltimore researchers found that people with "dominant personalities" had a 47% higher risk of heart disease compared to their patient peers.

6. The "L" word your heart truly longs for: lycopene. This phytonutrient is found in tomatoes, watermelon & pink grapefruit; lowers cholesterol levels & reduces inflammation. Harvard researchers found that eating seven or more servings of tomatoes a week may reduce the risk of cardiovascular disease by 30%.

7. Choose healthy fats. Monounsaturated fats (olive oil, avocado, nuts) — when used in place of saturated fats (butter, bacon, beef) -help lower cholesterol. Another healthy fat — omega-3 (helps reduce inflammation): sources include wild salmon, walnuts and flaxseed.

8. Don't turn breakfast into break-feast. While skipping breakfast lowers your metabolism, going overboard is not better. A new study shows that fatty breakfasts trigger the release of inflammatory chemicals associated with clogged arteries. So skip the buttery stack of flapjacks and bacon and opt for a strawberry-banana smoothie instead.

9. Ode to soy. Twenty-five grams of soy protein daily can help lower cholesterol, according to the American Heart Association. Soy's other heart-healthy nutrients include folic acid & magnesium (which help maintain normal blood pressure). Soymilk, edamame, tofu & soynuts are just some of the many ways to enjoy soy.

10. Go for a raise. In HDL cholesterol, that is. Higher levels of this "good" cholesterol can be almost as important as low levels of LDL cholesterol at keeping cardiovascular disease at bay. Exercising, quitting smoking and limiting trans fats all help boost HDL levels.