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7 Simple Ways to Slash Your Heart Attack Risk

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Heart disease is the #1 killer of women—more than all cancers combined—but the truth is, it's largely preventable. Here are a few proven ways you can set yourself on the path to a healthier heart.

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Grow (and eat) heart-healthy herbs.

Some, like basil and oregano, have properties that may fight inflammation in the heart. Plus, just digging around in the dirt will benefit you: A recent study found that moderately active daily projects like gardening can lower the chance of a heart attack.

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Add walnuts to meals.

Research shows that working about 3 Tbsp of walnuts into your daily diet helps reduce bad cholesterol and inflammation in your arteries. Mix small pieces into your favorite burgers, or coat chicken or fish with a mixture of lightly toasted ground walnuts and panko bread crumbs.

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Practice calm

Experts found that outbursts raise your blood pressure and heart rate, and in turn, increase your chance of a heart attack. If you find yourself getting steamed often, teach yourself to do a quick meditation: Go into another room, close your eyes and take deep breaths for 1 minute.

See also:75 Easy Stress Busters

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Sign up for a 5K

New research found that working up a sweat may be just as effective as drugs at preventing repeat heart attacks. Go to Active.com to sign up for a 3-mile walk or run. Aim for one in August, as you'll need about 8 weeks to get ready. Try the training app Couch-to-5K (.99; iTunes).

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Sip on berry water

Higher temperatures can leave you dehydrated, and when your body's fluid level dips, your heart becomes stressed because it has to work harder to pump blood. Blueberries and strawberries improve blood flow and fight plaque buildup, which may lower the likelihood of a heart attack, according to one study.

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Lose A Few Pounds

Experts typically recommend shedding 10% of your body weight to improve cardiovascular health, but new guidelines from the American Heart Association say you'll start seeing benefits after losing just 3% of your weight. If you weigh 200 pounds, that's a loss of only 6 pounds.

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Rethink Your Lunch

Yikes! A single sandwich can pack as much as 46% of your daily sodium intake, says a newJournal of the Academy of Nutrition and Dieteticsstudy. High-sodium diets can increase blood pressure and may up your risk of a heart attack or stroke. Enjoy your favorite sandwich with these tip:

BRINGING?Limit the salt content of your homemade sandwich by using breads, cheeses and deli meats labeledlow-sodiumand skipping salty toppings like pickles and canned roasted red peppers.

BUYING?The hefty size of to-go options raises the sodium count, so split a store-bought sandwich with a friend or ask for it open-faced.






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Date: 08.12.2018, 04:37 / Views: 71342