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, Association of Heart American Heart Association, said that its greatest advice is to "judiciously choose fat". "Walnuts, lawyers and fatty fish are good choices," she says. The reason: they are all full of omega-3 fatty acids, an unsaturated grease type that helps reduce inflammation in the body known to cause heart disease and other health problems.

Red meat has long been connected to heart disease, thanks to the amount of saturated fat found inside, but another study conducted by Stanley Hazen, MD, PhD, head of the section for preventive cardiology and rehabilitation Cleveland's clinic found that Trimethylamine N- Oxide (TMAO), a food by-product of digestive red meat,can be a contributor to heart disease.

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

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The vegetables are packaged filled with antioxidants that prevent free radicals - free radicals that can cause screaming inflammation. This is why cardiologists pack their plates full of colorful vegetables. "Do half your vegetables from your lunch and dinner with a variety of colors," recommends to Arnett.

"Eating Fresh Floor Food or Trees Without Labels and Additives is the best way to eat," says Suzanne Steinbaum, Cardiologist, American Heart Association Expert and Director of Cardiac Health Women at the Heart and Vascular Institute, Lenox Hill hospital in New York.

Sometimes it is impossible to avoid eating processed foods. At that time, Roberts recommends reading first food labels.

"Avoid anything labeled" Low fat "," 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: foods must compensate for the taste that grease adds to food, usually in the form of sugar.

"The sugar is your enemy, then the phase phase and learn 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 Saved that participants who have eaten 25% of their daily calories, while sugar was twice as likely to undergo a fatal heart disease than those who have eaten only 10%.

The addition of a day "without meat" to the rotation of weekly meals is a medium cardiologist cut on the red meat and saturated grease that can come with her. "It's also fun to create a" Monday without meat "tradition with your family and see what recipes you can find," says Dharmarajan.

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

"If my family and I plan our meals throughout the week, we are more likely to maintain healthy eating habits rather than get out of food or order," he says. "The freezer is definitely my friend: we often prepare and gender several healthy dinner options ready to go out the day we want to eat them."

While the typical cardio-cardi-carded traffic and race - is often prescribed to help keep your heart strong, cardiologists also know that the construction of muscle mass through resistance training is also important. The heart is a muscle, after all.

"Recent studies show thatEven a little bodybuilding Could reduce your risk of cardiac attack or stroke, "says Dharmarajan.

Cardiologists - like most of us, are glued to their phones. Although they must be available for work reasons, they also know the value of closure.

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 have tried to relieve your stress with tips like these and you find that your stressors are still difficult, do they ask for help," they continue. "Professional therapists or advisers can help to identify the source of stress and teach adaptation mechanisms to better manage it. "

"There is accumulate amounts of data that suggest that if you do not pay attention when you are young and middle age, then you will really stay stuck like an elderly person with cardiovascular disease,"Dr. Timothy Jacobson, cardiologist in Kaiser permanent, saidOregonian. Keep all these tips in mind if you have children.

In aMEDSCAPE survey, "About 70% of Cardiologists reported having participated in a form of volunteering ... Do any type of volunteer work has been associated with a higher self-rating score." Harmer people = happier hearts. "Many Cardiologists ... said they volunteered in the schools of their children. Other specific groups mentioned were the habitat of humanity, Scouts of America, the American Heart Association , from the US Olympic Committee, breads and fish, and the Hope Heart Institute. "

"For cardiologists and all doctors, aerobic activities are by far the most common and popular exercises," said theMEDSCAPE study. "More than 28% of cardiologists have chosen weight training as the second most favored exercise, with competitive sports and following online winter sports. About 10% of Cardiologists engaged in yoga, Tai Chi or D Other oriental practices, located below 14%. Practiced by all doctors. Among the writing responses, cardiologists expressed a major interest in specific aerobic activities, including cycling, elliptical training and running. "

Here's a call awake: "Average men who sleep five hours or less per night twice have the risk of developing a major cardiovascular event over the next two decades that men who sleep seven to eight hours", according to research presented last year. toEuropean Cardiology Congress Society. "For people with lively lives, sleeping can feel like a waste of time, but our study suggests" otherwise, said the author of study Ms. Moa Bengtsson, from the University of Gothenburg, Sweden.

Well, we should hope. But cardiologists know that this has advantages for cardiac health. "Brushing your teeth twice a day for at least two minutes can reduce the risk of cardiovascular disease," theAmerican Heart Association Last year. "Mr. Ann Ann Bolger, a cardiologist and professor of medicine emeritus at the University of California, San Francisco, said the disease of the gum is one of the diseases" where the body can be in a sort of state Continuous inflammation, and this seems to be a very powerful predictor of cardiovascular disease. "

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"Almost everyone has an" occasional irregularity ", as the laxative advertisements say. But about one in five results with a more chronic form of constipation," reportsHarvard Health. It's heartbreaking, but can he break your heart? "There is no doubt that constipation requires a voltage can put the cardiovascular system at risk by increasing blood pressure," says Dr. Adolph Mr. Hutter, Professor of Medicine at the Harvard School of Medicine and Director of the Program of Harvard. Cardiac performance of Massachusetts General Hospital. If you have trouble making the move, drink more water, eat more fiber and talk to your doctor if you are taking a medicine.

With its new electrocardiogram feature, the latest Apple watch is approved by the FDA to detect an irregular heart rate - but do cardiologists trust? We do not - at least not entirely entirely. "It seems like a wonderful idea and I'm sure there are potential consequences," Micah Eimer, M.D., a cardiologist and a medical director of northwestern medicine from Glenview and Deerfield Attalent CentersSELF. But he worries about the alarms that take place when nothing is actually going. Consider the application a useful friend. Consider the doctor the expert.

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"People who have dogs live longer than people who have cats and that the hypothesis has been that dogs naturally cause their owners to be more active", suggests Dr. Thomas Lee, co-editor of the chief of theHarvard Heart Letter. "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 .