1) Drink at least 5 to 8 glasses of water per day can reduce your risk of heart attack by 40 percent. Even mild dehydration thickens the blood and reduces blood volume, which causes constriction of the blood vessels and the heart to overwork itself.
2) Daily consumption of unsweetened tea (black or green) can lower risks of heart attack and stroke. While antioxidants and polyphenols contained in the tea are the health-boosting compounds, research also indicates the simple act of mindfully drinking a cup of tea can reduce stress levels by 54 percent.
3) An apple per day can reduce levels of LDL (bad) cholesterol and c-reactive protein, a marker of inflammation, to keep your heart healthy.
4) Use extra virgin olive oil and avocado oil, which contain antioxidants, anti-inflammatory compounds and mostly monounsaturated fats that help lower cholesterol and inflammation. Avocado oil has a much higher smoke point that olive oil, so is better suited for cooking at higher temperatures.
5) Eating wild-caught, fatty fish such as salmon, sardines and mackerel with copious amounts of omega-3 fatty acids twice a week can help lower the risk of arrhythmias (irregular heartbeat), atherosclerosis (plaque build-up in the arteries) as well as decrease triglycerides.
6) Swap your sugary or salty snacks for about an ounce of nuts at least two or more times per week. A small snack of nuts has been shown to improve blood lipid levels and reduce the risk of coronary heart disease, without resulting in weight gain.
7) Consume more cabbage in all its forms—raw, cooked and fermented. The high polyphenol content in cabbage can help reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure, while the probiotics found in sauerkraut or kimchi can boost gut health and the immune system.
Check out this heart healthy recipe for Smoky Salmon Tacos with Apple Salsa & Slaw
These materials are provided to you by Blythedale Children’s Hospital and Kohl’s
Eat Well, Be Well Nutrition Outreach Program.
For more tips and information, please visit www.blythedale.org/kohls.
Blythedale Children's Hospital, through the generosity of Kohl’s Department Stores, is proud to offer Blythedale and Kohl's Eat Well, Be Well, an innovative outreach program designed to bring health and nutrition education to schools throughout Westchester and Putnam counties. Through this program, Blythedale staff members teach healthy eating habits to children by providing curricula, training and educational tools to school districts throughout the area. The program provides general nutrition guidelines to students, parents and school faculty. Blythedale Children's Hospital offers experts in nutrition and health-education to speak with local parenting groups, PTAs and school personnel.
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