14-Point Checklist for a Healthy Heart
DerMarderosian, who is a noted pharmacognosist, author and lecturer, suggests a few simple heart-healthy diet and lifestyle changes fit for anyone:
A Heart-Protective Diet
-- Stay away from fried foods and processed meats.
-- Choose foods low in fat and cholesterol.
-- Eat six or so servings of vegetables daily.
-- Stick to eating fresh, homemade meals rather than fast-food meals or frozen dinners.
-- Consume more antioxidants by adding to your diet foods such as citrus fruits, berries and spices like turmeric.
-- Keep red-meat meals to one or two a week.
-- Focus more on turkey, chicken and fish, including mackerel, sardines, salmon, herring and cod, which supply valuable omega-3 fatty acids.
A Heart-Protective Lifestyle
-- Avoid smoking and any areas and events where second-hand smoke is rampant.
-- Find ways to reduce and avoid stress.
-- Make a habit of having a positive attitude.
-- Exercise regularly.
-- Sustain regular bowel movements.
-- Drink in moderation – just one glass of red wine a day.
-- Talk with your doctor before you take any supposedly heart-healthy dietary supplements.
-- Don’t overeat – and eat in a leisurely manner.
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