HealthyLife Articles

Tag: heart

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
Small Changes Your Heart Will Love

MEDICAL NEWS

You may know the basics of heart health that include a healthy diet, exercise, healthy weight, and avoiding tobacco. But, don’t let these major goals overwhelm you. Instead, take small steps each day that add up to big heart-healthy benefits.

Say bye-bye to beige and eat the rainbow.

Look at your plate’s color before you eat a meal. If it’s mostly browns, such as breads, pasta and meat, see if you can brighten it up with fruits and vegetables. Leafy greens, yellow peppers, carrots, blueberries and strawberries are just a few of the brightly colored foods that are great for your heart.

Cut back on sodium when you can.

If you’ve been eating salt for years, it can be hard to cut it out completely. But you may not taste the difference if you gradually replace some of the salt in your diet with herbs and spices without sodium. Cutting back on sodium can reduce your risk of heart attack, heart failure, and stroke. Many processed foods already contain high amounts of sodium, and adding salt to food greatly increases sodium intake for many people.

Walk, if you can’t run.

For many people, jogging, running, or other high-intensity workouts aren’t possible. Fortunately, you don’t have to choose a tough workout to get heart benefits. Start walking just a few minutes a day. Increase the amount of time you walk when you can until you are walking 30 minutes a day most days of the week. Brisk walking can be just as beneficial to your heart as running.

If you use tobacco, keep trying to quit.

Quitting tobacco is hard, and many people struggle to succeed. You may have strong urges to use tobacco or you may slip up and start again after you’ve quit. When this happens, be patient with yourself. Understand that many people have to quit several times before they’ve quit for good. When you quit, your heart – and your entire body – will start to heal. You’ll reduce your risk of heart disease, lung cancer, and many other serious diseases. Talk with your health care provider about prescription medication or nicotine replacement therapy. Many of these treatments are now covered by insurance.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
6 Healthy Heart Numbers

Heart & Circulation Problems

To lower your risk of heart disease, aim for these target numbers*:

1. Blood pressure – less than 120/80

2. Body mass index (BMI) – 18.6 to 24.9. Find your BMI at cdc.gov/healthyweight/assessing/bmi/index.html.

3. Fasting blood glucose – less than 100

4. Fasting blood triglycerides – less than 150

5. Total blood cholesterol – less than 200

6. Waist measurement of:

– 40 inches or less if you are a man

– 35 inches or less if you are a woman

* Discuss your target heart numbers with your doctor. Together, develop a plan to reach your goals.

Take Action: Lower Your Heart Disease Risk

1. If you smoke, quit. Don’t give up trying!

2. Eat healthy foods, including fruits and vegetables and limit others, such as saturated fats and added sugars.

3. Do regular exercise. Aim for at least 150 minutes of moderate activity and two sessions of strength training each week.

4. Take your medications as prescribed to reach and maintain your target numbers.

© American Institute for Preventive Medicine

January 23, 2026
Ways To Improve Heart Health

HEALTHY EATING

(With ingredients in the foods you already eat)

Poor diet increases the risk of high blood pressure, high cholesterol, and poor circulation-3 major factors that affect overall heart health. Know which nutrients and foods in your diet may decrease risk for heart disease-the number one cause of death in the U.S.

Phytosterols:Compounds similar to cholesterol that are found in all edible plants. They help reduce low density lipoprotein (LDL) cholesterol, which is a main risk factor for heart disease.

Cocoa flavanols:Can help maintain the elasticity of blood vessels, which contributes to normal blood flow. Quite simply: dark chocolate.

Omega-3 fatty acids:Primarily found in fish. Have been shown to decrease triglyceride levels, potentially lowering blood pressure.

Hydroxytyrosol:An antioxidant found in olive oil, protects blood lipids (fats) from oxidative damage.

Blueberries: May reduce high blood pressure.

Oat beta-glucan:Daily consumption of at least 3 grams (your morning cereal) effectively lowers cholesterol.

Grape seed extract:Shown to support blood pressure within a normal range. This is ground up seeds from red wine grapes.

Vitamin K:Helps to keep excess calcium out of blood vessel walls and improve cardiovascular health. Found in green leafy vegetables.

Dairy:Daily consumption of low-fat milk products decreases the risk of high blood pressure.

Almonds:Improves serum fatty acid profiles and decreases the overall risk of heart disease (a handful a day).

Walnuts:Good source of omega-3 fatty acids and alpha linolenic acid (ALA) which help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

© American Institute for Preventive Medicine

January 23, 2026
Cardiac Rehab

Heart & Circulation Problems

Ask your doctor if taking baby aspirin is a good heart health decision for you.

Cardiac rehab benefits persons who have had a heart attack, heart surgery, or who have heart disorders, such as angina.

If you or a family member needs cardiac rehab, follow your doctor’s advice. Rehab includes exercise therapy, counseling, and learning ways to reduce the risk for further problems.

To help prevent heart disease: Get to and stay at a healthy weight; do regular exercise; don’t smoke and avoid secondhand smoke; and keep your blood cholesterol, blood pressure, and blood sugar levels under control.

Regular physical activity lowers the risk of heart attacks, but people who are normally inactive who shovel snow, run to catch a bus, etc. are at a greater risk of having a heart attack. Try not to overexert yourself, especially if you are out of shape.

© American Institute for Preventive Medicine

January 23, 2026
Wine Confusion: Healthy Or Not?

MEDICAL NEWS

Wine has been making the headlines in recent months as a “healthy” choice. Some studies suggest the compounds and antioxidants in wine can reduce your risk of heart disease, cancer, and more.

This can be confusing if you’ve been told that alcohol isn’t good for you. Should you drink wine to get healthier, or skip it?

There is no perfect answer for everyone. It’s important to note that these studies are promising, but they’re not enough to say that wine is a healthy choice. Many of these studies were done in labs, on mice, or were done with supplements instead of real wine. And for some, the possible benefits of wine wouldn’t be worth the risk. Wine is also high in calories and sugar. This can add to obesity and affect blood sugar, especially in diabetics. In addition, wine and alcohol can interact with certain medicines.

Many people can enjoy alcohol in small amounts without problems. But if you have a history of alcoholism or your doctor has told you not to drink, you should not drink wine or any alcoholic beverage.

The Centers for Disease Control and Prevention (CDC) says that drinking too much alcohol, even wine, can harm your health. So if you decide to drink, be sure you do it in moderation.

So what is “moderation”? According to the Dietary Guidelines for Americans, moderation is up to one drink per day for women and up to two drinks per day for men-and only by adults of legal drinking age.

The bottom line:

If you already have a drink once in a while, switching to red wine may be healthier than other choices such as beer or spirits. But the health benefits of red wine are not fully understood. So, experts do not recommend it as a daily drink for everyone.

© American Institute for Preventive Medicine

January 23, 2026
Chest Pain & Heart Disease

Women’s Health

Chest pain can be a warning sign for many things. It is often linked to a heart attack, especially in men. Women should be just as concerned. Heart disease is the number one cause of death for women in the U.S.

Signs & Symptoms

Angina

With this, the heart does not get as much blood and oxygen as it needs for a given level of work. This causes pain, discomfort, or a squeezing pressure in the chest. Aching in a tooth, jaw or neck can also occur. Symptoms usually go away with rest and/or nitroglycerin. Angina attacks may occur with anger, excitement, or exertion, such as walking up a hill.

Heart Attack

* Chest pressure or pain (may spread to the arm, neck, back, tooth or jaw).

* Feelings of chest tightness, squeezing, or heaviness that last more than a few minutes or go away and come back.

* Chest discomfort with: shortness of breath, nausea, sweating, fast or uneven pulse, or fainting.

* An uneasy feeling in the chest with: fluttering or rapid heartbeats, extreme fatigue or weakness, unexplained or extreme anxiety, or severe indigestion that doesn’t go away with an antacid.

* Unusual chest, abdominal or stomach pain.

* Dizziness, nausea, trouble breathing, jaw or arm pain without chest pain.

{Note: For any of these signs, don’t delay. Call 911 right away!} After your call:

* Chew 162-325 mg uncoated aspirin (up to 4 baby aspirins), unless you are allergic to aspirin.

* Be sure to tell the EMS driver that you are having chest pain.

Heart Failure

With this, the heart “fails” to supply the body with enough blood and oxygen for its needs. This develops slowly. It becomes chronic. Symptoms are: shortness of breath, feeling very tired or weak, swelling in the lower legs, ankles, and feet, dry cough or one with pink, frothy mucus, rapid weight gain, and a fast heartbeat.

Causes

Heart disease is caused by atherosclerosis. This is the buildup of plaque in the inner walls of the arteries. The plaque is made up of blood, platelets, cholesterol, fibrous tissue, and sometimes, calcium. Blood flow to the heart is slowed or blocked. Besides heart disease, chest pain can also be a symptom of:

* Mitral valve prolapse (MVP), a heart-valve problem.

* Bronchitis, pneumonia, lung injuries, etc.

* Heartburn or a hiatal hernia.

* Shingles.

* A pulled muscle or even swallowing too much air.

Treatment

Heart disease needs medical treatment. It is not always easy to know whether or not to seek medical care for chest pain. When in doubt, check it out. Prompt medical treatment for a heart attack or severe lung injury could be life-saving.

Questions to Ask

Self-Care / Prevention

Reduce the Risk of Heart Disease

* Have regular medical checkups. Get your blood pressure and blood cholesterol checked as often as advised by your doctor.

* Don’t smoke or use tobacco. If you do, quit.

* Be at a healthy weight.

* Take all medications, as prescribed.

* If you have diabetes, high blood pressure or high cholesterol, follow your treatment plan.

* Follow a diet low in saturated fats, trans fats, and cholesterol. Limit sodium to 1500 mg to 2,400 mg per day. Eat plenty of vegetables and fruit, fiber-rich whole grains, fatty fish, nuts, seeds, beans, lentils, and olive or canola oil. Limit processed meats and sugary foods and beverages.

* Do regular exercise.

* Avoid or limit alcohol to one drink per day.

* Manage stress. Practice relaxation techniques.

Pulled Muscle or Minor Injury to the Rib Cage

* Do not strain the muscle or ribs while pain is felt.

* Rest.

* Take an over-the-counter medicine for pain.

Heartburn or a Diagnosed Hiatal Hernia

* Lose weight, if you are overweight.

* Eat 5 to 6 small meals a day and chew thoroughly.

* Avoid tobacco and alcohol. Avoid “trigger” foods, such as caffeine, spicy foods, citrus juices, chocolate, and carbonated drinks.

* Don’t bend over or lie down after eating.

* For heartburn, take antacids after meals and before going to sleep.

* Don’t have food 2 hours before bedtime.

* Do not wear tight clothes, tight belts or girdles.

* Sleep on a bed with the head raised about 6 inches.

Anxiety and Hyperventilating

* Talk about your anxiety with someone you trust.

* When you hyperventilate: Open up a small paper bag. Loosely cover your nose and mouth with it. Breathe slowly into the bag. Rebreathe the air in the bag. Do this about 10 times. Set the bag aside. Breathe normally for a couple of minutes.

* Try to breathe slowly. Focus on taking one breath every 5 seconds.

Inflammation of the Cartilage Where the Ribs Attach to the Breastbone (Costochondritis)

* Take aspirin, ibuprofen, or naproxen sodium for pain.

Mitral Valve Prolapse (MVP)

* Follow your doctor’s guidelines for self-care.

* Eat healthy foods. Limit caffeine and alcohol. Don’t smoke.

* After checking with your doctor, exercise regularly to improve cardiovascular fitness.

* Deal with and control stress and anxiety.

Resources

American Heart Association & Go Red For Women

888.MY.HEART (694.3278)

www.heart.org

www.GoRedForWomen.org

National Heart, Lung, and Blood Institute (NHLBI)

www.nhlbi.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Chest Pain

Heart & Circulation Problems

Heart Attack

Signs & Symptoms

* Chest pressure, squeezing, burning, tightness, or pain (may spread to the arm, neck, back, tooth, or jaw).

* Chest discomfort with: Shortness of breath; sweating; nausea; fast or uneven pulse; lightheadedness; fainting.

* Chest pain that does not respond to medicine for a person with angina or heart problems.

What To Do

Call 9-1-1!

Dissecting Aortic Aneurysm

This is a tear in the main artery from the heart.

Signs & Symptoms

* Severe chest pain with extreme pain felt across the upper back (not just on one side) that came on within 15 minutes without an injury, back strain, etc. The pain can spread to the abdomen.

* A knife-like sensation from front to back.

* Dizziness and fainting.

What To Do

Call 9-1-1 or go to the emergency department of a hospital! Do not take aspirin.

Blood clot(s) to the lungs

Signs & Symptoms

Chest pain that gets worse when taking deep breaths and occurs with any of these conditions:

* Sudden shortness of breath and severe problems breathing.

* Rapid heartbeat.

* Cough with bloody sputum.

* Sudden onset of chest pain with calf pain.

* Long periods of being immobile from bed rest, recent surgery, or prolonged travel.

What To Do

Call 9-1-1 or go to the emergency department of a hospital!

Collapsed Lung

Trauma to the chest is the main cause.

Signs & Symptoms

* Sudden and sharp chest pain or tightness with breathing.

* Increasing shortness of breath.

What To Do

Call 9-1-1 or go to the emergency department of a hospital!

Angina

Signs & Symptoms

Squeezing, pressure, indigestion feeling, or pain (often dull) in the chest. The pain may spread to the arm, neck, jaw, or back. Symptoms come on or are made worse by stress or physical exertion. They ease with rest.

What To Do

SeeAngina.

Shingles

Signs & Symptoms

The pain is on only one side of the chest and is not affected by breathing. A burning feeling and a skin rash are at the site of the pain.

What To Do

SeeShingles.

Tuberculosis (TB)

Chronic lung infection with a certain bacteria.

Signs & Symptoms

Vague pain in the chest (if any). Shortness of breath; chronic fatigue; cough with phlegm or blood; night sweats; appetite and weight loss; and fever.

What To Do

See doctor.

Heartburn or Hiatal Hernia

{Note: This could also signal a heart attack.}

Signs & Symptoms

Burning feeling in the chest or just above the stomach that comes and goes before, during, or after eating. It gets worse when you bend over or lie down.

What To Do

SeeHeart Attack,Heartburn & Indigestion,Hiatal Hernia, andPeptic Ulcers

Pleurisy

The membrane that surrounds the lungs is inflamed. Muscle strain or rib injury.

Signs & Symptoms

Chest pain that worsens with deep breaths, coughing, or touching the chest or ribs.

What To Do

See doctor for diagnosis.

Flu, Pneumonia, Bronchitis, or Other Upper Respiratory Infection

Signs & Symptoms

Chest pain with fever and coughing up green, yellow, or gray mucus.

What To Do

See doctor.

Precordial Catch Syndrome

This harmless, recurrent problem usually occurs in young adults.

Signs & Symptoms

Sudden, sharp pain below the left nipple that lasts less than a minute or so.

What To Do

See doctor for diagnosis. Try daily stretching exercises to reduce getting these pains.

Costochondritis

This is inflammation where the ribs attach to the breastbone.

Signs & Symptoms

Pain and tender feeling in the upper part of the chest. The pain gets worse when pressure is applied to the area. It can get worse with deep breaths, too.

What To Do

See doctor for diagnosis. Take an OTC medicine for pain and swelling. Apply a heating pad set on low or a hot water bottle to the area of pain.

© American Institute for Preventive Medicine

January 23, 2026
Cholesterol Health

Heart & Circulation Problems

Controlling LDL-blood cholesterol levels lowers the risk for coronary heart disease. LDL-cholesterol is called “bad” cholesterol because high levels of it lead to a buildup of cholesterol in the arteries.

To lower LDL-cholesterol, lose weight if you are overweight; limit saturated fats found in fatty meats high-fat dairy products, and desserts.

Eat plenty of veggies, fruit, whole grains, beans, and lentils. Take cholesterol lowering medicine as advised. Also, stay physically active, manage stress, get quality sleep, avoid or limit alcohol, and quit tobacco.

Get your blood cholesterol levels checked as often as advised by your doctor.

Find out more about cholesterol and following a heart-healthy lifestyle atnhlbi.nih.gov/health/blood-cholesterol.

© American Institute for Preventive Medicine

January 23, 2026