Good Lifestyle

When you want to build muscles, you go to a personal trainer. When you want to build yourheart Muscle, well, which better to treat, protect and nourish the pumping organ of the literal dublood in your veins than a cardiologist?

Eat this, not that! Health I went directly to the land of the country to ask how they keep their tipped tickers. Since heart disease is theThe main killer of men and women In the United States - and this is about four deaths - we are happy to have done it.Read on and ensure your health and health of others, do not miss these Read on and to ensure your health and health of others, do not miss these 19 ways to ruin your body, say health experts.

Flu? And cardiac health? What is the connection? This: adults over 65 years older are more likely to experience fatal influenza complications, including heart attacks. That's why cardiologists like Allen J. Taylor, MD, President of Cardiology at the heart of Medstar and the Vascular Institute, get influenza every year. "Many people do not know that their risk of a heart attack increases up to 10 times in days and weeks after acute infection," he says.

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Lift your hand if you only go to the doctor when something is wrong.

Although it is not rare, it is better to prevent a problem (when possible) then a disease. That's why cardiologists likeTarak Rambhatla, ®, opt for annual physics to develop potential problems.

"Even if we feel healthy now, the goal is to avoid a heart attack in the next 10 to 20 years. If we have underlying heart risk factors that we do not realize, these can progress Towards a real illness in 10-15 years, he says. "If you know at least these figures, this will give you a good setting to identify risk factors [heart attacks and diseases]."

The American Heart Association recommends entering 75 minutes of moderately intense exercise every week for your Ticker to be strong, a number that may seem impossible with the demands of work and family life.

The solution? Work your workout in your daily life, like Roger Blumenthal, MD, a cardiologist at Johns Hopkins Medicine.

"I'm wearing a pedometer every day to monitor the number of steps I'm walking a day," says the American Heart Association's volunteer expert. "I'm trying to do 7,500 steps - about three miles - my minimum everyone every day. If we do not have a pdometer, they can often follow the number of steps and distance marked on a smartphone (like the iPhone ) or on a FITBIT or on a Fitbit or Apple Watch. "

Here is a frightening statistic: people who regularly eat fast food consume 50% more than the recommended daily consumption for sodium, according toA study published in the AHA newspaperTraffic.

Although the American Heart Association recommends 2,300 mg sodium per day maximum, the average adult consumes more than 3,400 mg. This can spell problems for your health because sodium is one of the leading high blood pressure contributors, one of the risk factors for heart disease and cardiac crises.

Avoid these risks by limiting extra salt as much as possible.

"For packaged foods, the nutrition information panel can be useful for identifying lower sodium products and for menu items, guests may request information about sodium content," said the principal investigator of the study. Lisa J. Harnack, Dr.Ph., Professor at Minnesota University in Minneapolis. "In addition, if you frequently add salt to food at the table or in the preparation of home foods, consider using less".

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You frequently dine on frozen dinners, canning and packaged bakery products? Barbara Hudson Roberts, MD, a cardiologist and an associate clinical professor of medicine at Brown University, wish you.

"The number one rule This cardiologist follows for a healthy diet consists of consuming foods that have been as small as possible by human beings," she says. "Ditch the food transformed and kisses your inner chef." The reason: two major recent studies have shown that so-called "ultraproduce" foods are linked to an increased risk of heart disease and premature death.

One of the studies,carried out in France, found that there was a 12% increase in the risk of cardiovascular disease for a 10% increase in ultraproducts, study topics have eaten even after accounting for other factors such as age, The body mass index, the consumption of smoking and alcohol, as well as physical activity.

Donna Arnett, a volunteer expert American Heart Association, says his greatest advice is to "choose fat whatever. "Walnuts, lawyers and fish are good choices," she says. The reason: they are all full of omega-3 chock fatty acids, a type of unsaturated fat that helps reduce inflammation in the body known to cause heart disease and other health problems.

The red meat has long been connected to the disease heart, thanks to the amount of saturated fat found inside, but another study conducted by Stanley Hazen, MD, Ph.D., Head of the Preventive Cardiology and Rehabilitation Section At Cleveland's clinic found that Trimethylamine N- Oxide (TMAO), a food by-product formed from the digestion of red meat,can be a contributor to heart disease.

In the study, OTMA levels increased in the group that ate a heavy diet in red meats. The levels decreased once they have gone to eat without meat or a white meat diet for a month. "This study shows for the first time what a dramatic effect change your diet on OTMA levels, which is increasingly linked to heart disease," says Hazen.

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Vegetables are stuffed with antioxidants that prevent free radicals so far the free radicals that can cause heart inflammation injure. That's why cardiologists pack their plates full of colorful vegetables. "Make half of your vegetables for lunch and dinner with plate a variety of colors," recommend Arnett.

"Eating foods that are fresh from the ground or trees without labels and additives is the best way to eat," says Suzanne Steinbaum, Cardiologist, Volunteer Expert Association and Director of Cardiac Health American Heart at the Institute Cardiology and vascular, Lenox Hill Hospital in New York.

Sometimes it is impossible to avoid eating processed foods. In these times, Roberts recommends reading first food labels.

"Avoid any" low fat "labeled," she says. They usually replaced fat with something worse.

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There is a reason why cardiologists like Roberts avoid low fat foods: Food manufacturers must compensate for the taste of grease adds to food, usually in the form of sugar.

"The sugar is your enemy if the phase and deepen the many names, it can be called to deceive you," adds Roberts. There is data to safeguard comments: the results of a 15-year studyPublished inJAMA internal medicine in 2014 have found that participants who consumed 25 percent of their daily calories that sugar were twice as likely to undergo a deadly heart disease than those who did not eat 10 percent.

Adding a "meat without meat" weekly meal rotation is a cardiologists to reduce red meat and saturated fat that can come with it. "It's also fun to start a" Monday without meat "tradition with your family and see what recipes you can come with," said Dharmarajan.

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Avoid packed sodium meals and processed foods is vital for heart health, but it's hard to beat their convenience. You can stay healthy for your heart with your meals following the example of Dharmarajan and the preparation of meals in advance.

"If my family and I intend our meals throughout the week, we are more likely to maintain healthy eating habits rather than going for food or order," he says. "The freezer is without a doubt my friend: we often prepare and freeze several healthy dinner options that are ready to go out the day we want to eat them. »

Although the cargo exercise like the typical walking and is running often prescribed to help keep your heart solid, cardiologists also know that the construction of muscle mass through the formation of resistance is important too. The heart is a muscle, after all.

"Recent studies show thatEven a little weight training Could reduce your risk of heart attack or stroke, "says Dharmarajan.

Cardiologists like most of us have glued to their phones. While they must be available for work reasons, they also know the stop value.

And they are right:A recent studyBy the American Psychological Association found that "the constant ladies" -or-still carry social media, e-mails and other applications on their smartphone - are more stressed than those who are not. "Take a vacation from your smart devices on weekends," recommends Nieca Goldberg, MD, a cardiologist and a volunteer expert from the American Heart Association. "Choose a weekend day to pause."

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There is reason why Cardiologists like Dr. Golgberg recommend you limit stress: he can make a number on your heart if not controlled. The reason: stress can increase adrenaline, a hormone that starts in your answer "fight or flight" and increases your heart rate and your blood pressure. Keeping these figures high creates an inflammatory response in the body, which can in turn cause heart problems, including heart disease and even heart attacks.

Worried that your morning cup - or three of Joe hurts your heart? Do not be. "Fortunately, coffee is still good and even a little protective heart disease and diabetes," says Richard Collins, MD, a cardiologist based in Littleton, Colorado.

A recent study conducted by researchers from Queen Mary University of London found that even drinkingUp to 25 cups of coffee a day Do not have an impact on your heart. While most of us do not drink much,Another study of German researchers I found that four cup consumption can help endothelial cells-or cells that align the interior of the blood vessels-work better, which can help the heart to pump blood more efficiently.

"I have a Greek yogurt cup with strawberries and blueberries, bananas and blueberries," Dr. Evelina Greyver, Director of the Coronary Care Unit at the Sandra Atlas Bass Heart Hospital of the University Hospital North Shore, saidNorthwell Health. "Have protein like Greek yogurt early in the morning, allows you to help you avoid taking unhealthy snacks. Proteins will also allow significant stabilization of blood glucose. Blueberries have been shown to reduce your blood pressure and Reduce your blood cholesterol level. "Plus:" They have significant antioxidant levels in them and prevent inflammatory peaks. "

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Dr. Rohan Bhanansali, Head of Cardiology at the Jewish Medical Center of Long Island, enjoys salmon with roasted asparagus for dinner. "Asparagus have a lot of fiber and fiber decreases the answer to insulin of our body, which helps reduce inflammation," he saidNorthwell Health. "Omega 3 in salmon also helps to manage inflammation, which is part of what causes heart disease."

While cardiologists try to stay away from added sugars, they always enjoy dessert from time to time - they make better choices. Sharlene Day, MD, ACardiologist at Michigan Medicine, Does only the ice cream ice from time to time, it will live in frozen yoghurt or fruit sorbet. "It has good taste, it's not rich in wholesale and not too high in calories," she says.

"There is no food that will save your life ... and there is not one who will kill you. This is Balance," Dr. Sharonne Hayes, Professor of Cardiovascular Medicine and founder of the women's heart clinic at the Mayo Clinic in Rochester, Minnesota, told theSee today. It is vegetarian and recommends herbal proteins.

"From what we know today, here is the end result: For most people, an egg per day does not increase your risk of heart attack, a stroke or another type of cardiovascular disease ", Anthony Komaroff, MD, tells Harvard's health" No more than three eggs per week is wise if you have diabetes, are at high risk of heart disease other causes (such as smoking) or already have already Cardiac disease. "

"I am a pescatari - I eat fish, vegetables and no meat and most follow the Mediterranean diet," writesDr. Gary Gabelman, cardiologist at Newyork-Presbyterian Lawrence Hospital and Assistant Clinical Professor of the University of Columbia Viterelos College of Physicians and Surgeons »He has all the basics of healthy health and whole foods - plus splashing of a Tasty olive oil and maybe a glass of red wine. Research shows that the traditional Mediterranean regime reduces the risk of heart disease, and it has been associated with the reduction of "bad" cholesterol which is more likely to constitute deposits in your arteries. It is a healthy diet solution and not difficult to follow or maintain. "

Although the number of Americans who smoke decreases every year, the habit remains the leading cause of avoidable (and death) disease in the United States,According to the CDC.

That's why cardiologists like Kumar Dharmarajan, MD, MBA, a cardiologist, a geriatrician and a clover health leader, never affect tobacco. "The usual [cause] about one of the four heart-related deaths," says Dharmarajan. But deep breathing, exhale: "It's never too late to quit smoking - smoking that stopped seeing their risk of heart attack dramatically falling a year after stopping smoking," he adds.

Steam is often considered a safer alternative to smoking because it does not include all the cancers that cigarettes have, but recent studies show that the Varace can also make a number on your cardiovascular system.

"So far, we know little about cardiovascular events in relation to the use of electronic cigarette," said Mohinder Vindhyal, MD, Assistant Professor at the University of Kansas School of Medicine Wichita and the main author of The study, adding that the data should be "a real clock call" on the dangers of vapors and electronic cigarettes.

Our bodies are pretty good to tell us when something is wrong - most of the time. Cardiologists like Dr. Dharmarajan pay attention to what their bodies tell them. "Thoracic pain is the most common symptom of a heart attack," says Dharmarajan.

Although it may seem obvious, there are other warning signs less noticeable than your heart is in danger. "These include shortness of breath, pain or discomfort in arms or shoulder, and pain in the neck, jaw and back," he says. "Knowing these symptoms and be ready to call 911 if you think you have a heart attack."

Although an annual physical can tell you about your changes in your overall health, cardiologists know that problems can appear over time - not on a predictable timetable. "It's important to be re-evaluated every few years because our body changes as we get older. Sometimes a heart disease and its risk factors are not diagnosed until it is too late.

Dr. David Becker, MD, FACC, became more cautious when discussing weight with his patients. "The word" f "- fat - should be avoided in medical settings," he told theInvestigator. "Tell someone overweight is probably much less painful than calling them fat." It continues to support that "symptoms such as chest discomfort, shortness of breath, race core or intense fatigue should never be blamed solely on overweight. A medical work is crucial to exclude another reason of these symptoms ".

"If you write that you have had a chocolate nugget cookie or brownie, you will be more likely to understand why you have trouble losing weight or keeping your blood glucose, your cholesterol and your blood pressure at normal boundaries" , writingDr. Elsa-Grace Giardina, Director of the Women's Health Center in the Cardiology Division in New York-Presbyterian / Columbia University Irving Medical Center and Professor of Medicine at the University of Columbia Viterelos College of Physicians and Surgeons.

"I like yoga for mental and physical liberation," saysDr. Emmanuel Moustakakis, Director of the Coronary Care Unit in New York-Presbyterian Queens and Assistant Professor of Clinical Medicine in Weill Cornell Medicine. "Yoga is something that anyone can try at a certain level - it can start as a simple stretch."

Cardiologists atUniversity health do not make fun of you, they laughwith you. "When we are stressed, our body increases our adrenaline and potentially overcome the heart," they say. "Restore your calm using these stress control tips:

• Laugh
• Log in with friends or family
• To show creativity
• Note your feelings
• Sleep a little
• Yoga

"If you tried to relieve your stress with tips like these and you find that your stressors are always difficult, ask for help," they continue. "Therapists or professional advisers can help identify the source of stress and teach adaptation mechanisms to better manage. »

"It accumulates data quantities that suggest that if you pay attention not to when you are young and middle-aged, then you will really stay stuck as an elderly person with cardiovascular diseases,"Dr. Timothy Jacobson, Cardiologist in Kaiser Permanent, saidThe Oregonian. Keep all these tips in mind if you have children.

In aMEDSCAPE survey, "About 70% of cardiologists reported having participated in a certain form of volunteering ... do any type of volunteer work has been associated with a self-assessment score of superior happiness. Happier people = happier cores. "Many cardiologists ... said they volunteered in the schools of their children. Other specific groups mentioned were Habitat for Humanity, Boy Scouts of America, American Heart Association, American Olympic Committee, Pains and Fish, and the Hope Cardiology Institute. »

"For cardiologists and doctors, aerobic activities are by far the most common and exercises as popular," said theMEDSCAPE study. "More than 28% of cardiologists have chosen weight training as the second most favored exercise, with competition sports and next winter sports in the line. About 10% of Cardiologists engaged in Yoga, Tai Chi, or other oriental practices, which was less than 14% practiced by all doctors. Among written responses, cardiologists have expressed great interest in specific aerobic activities, including cycling, elliptical training, and running ".

Here's a call to wake up: "middle-aged men who sleep five hours or less per night twice are the risk of developing a major cardiovascular event over the two decades that the following men sleep seven to eight hours", according to one study presented last year atEuropean Cardiology Society Congress. "For people with a busy life, sleep may feel like a waste of time, but our study suggests" otherwise, "said the author of the study Ms. Moa Bengtsson, from the University of Gothenburg, Sweden.

Well, we should hope. But cardiologists know how to do it has advantages for cardiovascular health. "Brushing your teeth twice a day for at least two minutes can reduce the risk of cardiovascular diseases," reported theAmerican Heart Association Last year. "Dr. Ann Bolger, Cardiologist and Professor Emeritus of Medicine at the University of California, San Francisco, said the gum disease is one of the diseases" where the body can be in a sort of continual state of inflammation , and this seems to be a very powerful predictor of cardiovascular disease. »

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"Almost everyone has" occasional irregularity ", as advertisements say laxatives. But about one in five adults with a more chronic cope form of constipation, »ReportsHarvard Health. It's heartbreaking, but can she break your heart? "There is no doubt that the constipation that requires can force the cardiovascular system at risk by increasing blood pressure," says Dr. Adolph Mr. Hutter, Professor of Medicine at Harvard Medical School and Director of the High Program. Cardiac performance at Massachusetts General Hospital. If you have a hard time make the trip, drink more water, eat more fiber, and talk to your doctor if you are taking a medicine.

With its new electrocardiographic function, the latest Apple Watch is approved by the FDA to detect an irregular heartbeat but does not trust cardiologists? One at least-indifferent smokes not quite. "It seems like a wonderful idea and I'm sure there are potential positive aspects to it," Micah Eimer, Mr.D., Cardiologist and Medical Director for Ambulatory Centers of Northwest Medicine and Glenview Deerfield, saidSELF. But he is concerned about the alarms that go when nothing is wrong. Consider the application of a useful friend. Consider the doctor the expert.

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"People who have dogs live longer than people who have cats, and the hypothesis has been that dogs naturally causes their owners to be more active," suggests Dr. Thomas Lee, co-editor of theLetter Harvard Heart. "The emotional benefits of having an affectionate creature are also one of the theories for which dog lovers live longer." Odie 1, Garfield 0.

It is impossible to follow everything on this list of letters-cardiologists know, and some are fighting with smoking, drinking or eating unhealthy. But most of those we interviewed said every little change you do can add big results. They know you're human. They just want you to be human longer and that you are your healthier and happiest. And pass through the healthiest life, Do not take this supplement, which can increase your risk of cancer .