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.