HealthyLife Articles

Tag: heart

Control Your Cholesterol & Triglycerides

Nutrition

A blood test called a “lipoprotein profile” checks your blood cholesterol (lipid) levels. Too much LDL-cholesterol, other fatty deposits, and calcium can make plaque. This can clog the walls of the arteries and slow down or block blood flow to the heart or brain. Blocked arteries can cause a heart attack or stroke. Get your blood lipids tested, as advised by your doctor. Examples of lipid numbers are listed below.

*Note: Instead of target blood lipid numbers, your doctor will discuss treatment which may include medication, (such as a statin), based on:

* Your age, health conditions, and family history of premature cardiovascular disease (CVD).

* Your LDL-cholesterol.

* Your 10-year risk for CVD.

Ways to Reduce Cholesterol

* Take medications, if prescribed.

* Limit foods with saturated fats. Have no trans fats. These are hydrogenated oils in foods, such as stick margarine and some processed foods.

* Use salad dressings and margarines made with plant sterols and stanols (e.g., Benecol and Take Control brands.)

* Choose lean beef, pork, lamb, chicken, and turkey. Limit serving sizes.

* Eat a variety of fruits and vegetables (5 to 7 or more servings/day) and whole-grain products (6 or more servings/day).

* Have 31 to 38 grams of dietary fiber if you are a man; 21 to 25 grams a day if you are a woman.

* Eat fish 2 to 3 times a week (especially ones high in omega-3 fatty acids, such as salmon).

* Use nonfat and low-fat dairy products.

* If you drink alcohol, do so in moderation.

* Be physically active.

Ways to Reduce Triglycerides

* Lose weight if you are overweight. Follow a low-fat diet. Limit alcohol, sugar, and foods with sugar.

* Get regular exercise.

* Take medications, if prescribed.

Resources

National Heart, Lung, and Blood Institute

www.nhlbi.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Get The Health Benefits Of Fish

Nutrition

While Eskimos probably eat more fat than any other group of people, very few Eskimos get heart disease. The answer to this medical puzzle seems to lie in their fish-rich diet. Cold-water fish like salmon and mackerel contain abundant amounts of omega-3 fatty acids, special substances that seem to benefit the body by:

* Reducing blood levels of harmful cholesterol and other blood fats known as triglycerides.

* Preventing blood clots from forming in arteries.

* Slowing the growth of breast tumors (according to animal studies).

* Relieving the pain of migraine headaches (a vascular problem).

* Easing the swelling of rheumatoid arthritis.

To get more omega-3 fatty acids into your diet, try to eat fish rich in omega-3’s (at least two 3-ounce servings a week). Some good sources include:

* Anchovies.

* Atlantic mackerel.

* Chinook or pink salmon.

* Herring.

* Lake trout.

* Norway sardines.

* Tuna.

{Note: These fish may contain mercury. Follow your doctor’s advice for what kind of fish to eat and how much, especially if you are pregnant. Discuss whether or not you should take fish oil supplements, too.}

© American Institute for Preventive Medicine

January 23, 2026
Strategies For Reducing Fats And Cholesterol

Nutrition

Coronary heart disease is the leading cause of premature death among Americans. And it’s largely self-inflicted. When vital arteries leading to the heart become clogged by fatty deposits of cholesterol, the blockage can lead to a heart attack. Luckily, a few simple changes in eating habits can reduce your risk of heart disease.

* Substitute skim or 1/2% milk for 2% or whole milk.

* Eat less meat and fewer eggs. A good rule of thumb is no more than 3 to 5 ounces of meat per serving and no more than five to seven servings a week, and no more than three egg yolks per week (unless your physician advises otherwise).

* Use one egg yolk and two whites for every two eggs required in a recipe.

* Trim all visible fat from meat before cooking. Remove skin from poultry.

* Bake, roast, or broil meat, poultry, or fish. Don’t fry.

* Chill soup made from meat or poultry, then skim off the fat before reheating and serving.

* Poach foods like fish or eggs instead of sautéing them in butter.

* To cut down on the need for oil in cooking, use a vegetable cooking spray and/or pans with a nonstick surface.

* Substitute liquid vegetable oil for solid shortening and replace butter with oil, soft margarine, and spreads made with plant sterols and stanols, such as the brands Benecol and Take Control. Use less total fat.

* Limit how much oil-based or creamy salad dressing you use. Substitute oil-free salad dressing, lemon juice, or flavored vinegar.

* When you use small amount of fats, use olive oil or canola oil. Some research shows they may protect against heart disease.

* Bake, steam, or stir-fry vegetables. Don’t deep-fry vegetables or sauté them in lots of butter.

© American Institute for Preventive Medicine

January 23, 2026
Can You Lower Triglycerides Naturally?

SELF-CARE CORNER

Triglycerides are a type of lipid, or fat, in your blood. Everyone has some triglycerides. But high triglycerides, when combined with high “bad” cholesterol and low “good” cholesterol, could be bad for heart health.

How do I know my triglyceride levels?

High triglycerides have no signs or symptoms. The only way to know whether you have high triglycerides is through a blood test.

Ask your doctor how often you should get this test. Most adults need a cholesterol or “lipid” test at least every four to six years. But if you have a family history of heart disease or other risk factors, your doctor may recommend the test more often.

If your cholesterol tests shows that triglyceride levels are high, you may be able to bring them down by making some lifestyle changes.

Heart healthy changes are key

Talk to your doctor about your triglyceride levels. Your doctor may recommend making certain diet and exercise changes to improve your heart health. If you have diabetes, ask your doctor how you can keep blood sugar levels under good control.

Exercise and weight loss

Exercise is great for overall health, and it can lower your triglycerides. Try to walk or do another exercise you enjoy for 30 minutes, five days a week.

Even a small amount of weight loss can improve triglyceride levels. Losing just 5 percent of your weight can boost your health and lower heart disease risk. Ask your doctor or nutritionist for tips on how to lose excess weight.

Limit or Avoid Alcohol

Your doctor may also recommend you limit or avoid alcohol to lower your triglyceride levels.

Prescription Medicine

In addition to making lifestyle changes, prescription medicines may also be recommended to bring triglycerides down.

Sources: Centers for Disease Control and Prevention, National Lipid Association

© American Institute for Preventive Medicine

January 23, 2026
Cholesterol: To Eat Or Not To Eat?

HEALTHY EATING

Not that long ago, eggs were considered taboo, and heart healthy eating meant avoiding cholesterol. However, our understanding of the impact of dietary cholesterol on blood cholesterol has evolved in recent years.

Instead of worrying about the amount of cholesterol in food, watching your overall fat intake is most important, especially the unhealthy fats. For the best heart protection, you should consume a diet low in unhealthy fats, such as saturated and trans fats.

Moderation is key. Cholesterol-containing foods can be part of a healthy diet as long as you do not over-consume them.

Foods that contain cholesterol & unhealthy fats

* Egg yolks (egg whites do not contain cholesterol)

* Cheese

* Butter

* Shellfish

* Red meat

* Full fat milk and yogurt

* Fried foods

* Processed meats

* Most fast foods

* Desserts such as cake, cookies, and pies

Decrease intake of cholesterol & unhealthy fats

A healthy diet is one high in plant foods such as fruits, vegetables, and whole grains. If you focus on eating more of these unprocessed, plant foods, you will naturally be eating a diet lower in fat and cholesterol.

Try these tips to bring more balance to your diet:

* Eat 1-2 fruits and vegetables at each meal.

* If you consume dairy products, choose fat-free or low-fat.

* When you eat meat, choose lean cuts and limit your portion to 3 ounces.

* Choose baked over fried foods.

* Limit processed meats such as lunch meat, hot dogs, bacon, and salami.

* Eat more fiber from fruits, vegetables, oats, and beans.

© American Institute for Preventive Medicine

January 23, 2026
Get To Know An Aed

MEDICAL NEWS

Automated external defibrillators help a person who is in cardiac arrest. They can deliver an electric shock to help get the heart beating normally again.

You may have seen AEDs at places like stores, malls, hotels or gyms. Many public places have them and they are usually mounted on a wall.

What is cardiac arrest?

Cardiac arrest and a heart attack are not the same thing.

In a heart attack, a blockage stops blood flow to the heart. But with cardiac arrest, the heart’s electrical rhythm isn’t working properly. The heart stops pumping, or is “arrested.” A heart attack can cause cardiac arrest.

Why should I learn to use an AED?

Sudden cardiac arrest is a major cause of death. An AED is the only way to restore a person’s heart rhythm during cardiac arrest. Knowing how to do cardiopulmonary resuscitation (CPR) is also helpful.

You still need to call 911 if someone is in cardiac arrest. But it takes a few minutes for an ambulance to arrive. In those minutes, an AED could be life-saving.

When to use one

If a person has cardiac arrest, they will be completely unresponsive. If the person cannot talk or wake up, check to see if they are breathing. If they aren’t breathing and don’t have a pulse, start CPR and ask someone else to get the AED, if possible.

What to do

Even if you’re not trained, you can use an AED on someone in cardiac arrest. The machine helps guide you along. Here’s what to do:

* Call 911 or have someone else call.

* If possible, have someone do chest compressions or CPR while someone else gets the AED ready.

* Turn on the AED.

* Remove clothes from the person’s chest. Dry their skin with a cloth if needed.

* Put the pads on the chest as pictured on the pads.

* Do not place AED pads on top of a pace maker.

* First, the AED will measure the person’s heart rhythm. Don’t touch the person while this happens.

* If the person needs a shock, the AED will tell you.

* The AED will tell you when it gives a shock and what to do next. Stand back while it gives a shock through the pads.

Together, CPR and an AED can save lives.

Sources: American Heart Association, American Red Cross

© American Institute for Preventive Medicine

January 23, 2026
Know Your Heart Risk

MEDICAL NEWS

One reason heart disease is so deadly is due to its silent nature. Often, people do not know they have heart issues until they experience a heart attack or stroke.

There’s plenty of good news, though. The risk factors for heart disease are fairly easy to spot. Taking steps to understand your heart numbers and manage your risk can decrease your chance of heart disease. And even if you already have heart disease, you can improve your odds by addressing your risk factors.

Numbers to know

Regular check-ins with your doctor are key to monitoring heart health. Your doctor will check your blood pressure, blood lipids, and overall health to determine your heart disease risk. Here are some numbers that could signal cause for concern:

* Blood pressure equal to or higher than 130/80 mm/Hg

* Total blood cholesterol ≥200 mg/dL

* LDL cholesterol ≥100 mg/dL

* HDL cholesterol less than 40 mg/dL for men and 50 mg/dL for women

* Fasting blood sugar equal to or higher than 100 mg/dL

* Waist circumference greater than 40 inches for men and 35 inches for women

Habits that put you at risk

While the numbers your doctor tests for can indicate your heart disease risk, they are not the only factors to watch out for. Your lifestyle habits can tell you a lot about the health of your heart. Here are some habits that can increase your risk:

* Smoking

* Drinking more than 1 drink a day for women or 2 drinks a day for men

* Eating too much salty food

* Not eating enough fruits and vegetables

* Consuming a diet high in red meat and processed foods

* Being sedentary, or getting less than 150 minutes of exercise a week

What to do next

If any of these risk factors apply to you, talk to your doctor about your heart health. A long and healthy life requires a healthy heart.

There are many effective treatments for heart disease, but the best plan is prevention. Taking steps to address your risk factors can make all the difference. Your doctor may recommend:

* Changes to your diet

* More exercise

* Cutting back on alcohol

* Quitting smoking

* Getting more sleep

* Medication

© American Institute for Preventive Medicine

January 23, 2026
Omega-3 Has Mega Benefits

HEALTHY EATING

Fatty fish like salmon have high amounts of omega-3 fats. And these fats are so healthy that they can lower the risk of stroke.

The American Heart Association says these fats can also lower the risk of heart rhythm problems. They can also lower triglyceride levels.

Omega-3s can help prevent the clogging of arteries. Eating two servings of salmon each week can help you get enough omega-3s in your diet.

© American Institute for Preventive Medicine

January 23, 2026
Quick Healthy Heart Habits

WELL-BEING

A heart healthy lifestyle doesn’t have to be overwhelming. These little changes can make a big difference:

1. Lower blood pressure with fruits and veggies. High blood pressure is a major risk factor for heart disease. Swap out sweets or deep-fried foods for fruits and vegetables. They contain plenty of potassium, which is a mineral that helps to naturally lower blood pressure. Try to get 2.5 cups of veggies and 2 cups of fruit each day.

2. Favor healthy fats. The right kind of fats can be good for your heart. Fatty fish such as salmon contain omega-3 fats, which may prevent sudden death from a heart attack. Olive oil, avocados, nuts and seeds all contain heart healthy unsaturated fat that can help lower bad cholesterol and may raise good cholesterol.

© American Institute for Preventive Medicine

January 23, 2026
Should You Be Taking Daily Aspirin?

SELF-CARE CORNER

Taking a low dose aspirin every day can lower the chance of a heart attack. But that doesn’t mean that a daily aspirin is right for everyone. The National Institutes of Health says some people take aspirin each day – but they shouldn’t. The NIH has new guidelines about who should or should not take it.

What does aspirin do?

Aspirin is a non-steroidal anti-inflammatory drug (NSAID). It is a pain reliever for headaches and other aches and pains.

Aspirin also thins the blood. This can prevent clots that can lead to a heart attack or stroke. Taking a low-dose aspirin every day can be life-saving for many people. However, aspirin also has risks. It can cause bleeding in the stomach and brain bleeding in rare cases.

New guidelines to follow

Researchers think many people are taking aspirin without their doctor’s approval. This can mean they could put themselves in danger of bleeding or stomach problems. Aspirin can also interact with other medications or supplements.

Experts no longer think everyone over age 70 should take daily aspirin. People who have a low risk of heart attack or stroke may not need it. Also, people who have a higher risk of bleeding – no matter what age – should not take it.

People who benefit from daily aspirin have a higher risk of heart attack or stroke. They may have already had a heart attack or stroke in the past. They may have a family history of heart problems or other risk factors.

The best protection

If you don’t need daily aspirin, you can help prevent heart disease with simple healthy habits.

* Get more exercise.

* Eat a heart-healthy diet.

* Don’t smoke.

* Get regular cholesterol and blood pressure checks.

What’s the bottom line?Don’t start taking daily aspirin unless your doctor says you should. And, tell your doctor and pharmacist about all medications and supplements you take.

Sources: American Heart Association, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026