Archived Tips of the Week

Dress Up Your Salad

You can add more heart-healthy soy to your diet with this salad dressing: Combine two tablespoons of yellow miso, 2/3 cup of fresh carrot juice and 1 tablespoon each of soy oil, grated fresh ginger, rice vinegar and honey. Then pour some of the dressing onto your salad and refrigerate the rest for later use.

Donating Blood

Fewer than 5 percent of healthy Americans who could donate blood actually do so each year, according to the American Association of Blood Banks. The average donor is a college-educated white male, between the ages of 30 and 50, who is married and has an above-average income. On average, 38,000 units of red blood cells are needed each day in the United States for trauma victims, heart surgery, organ transplants and patients receiving treatment for leukemia, cancer or other diseases.

Diagnosing Diabetes

A third of the 9 million American women who have diabetes don't know it, aren't getting treatment and are at risk for more serious problems, including kidney failure, heart disease and blindness, according to the U.S. General Services Administration. See your health care provider if you have any of these symptoms: frequent urination, excessive thirst, extreme fatigue or weakness, slow healing of wounds and infections, blurred vision or numbness or tingling in hands or feet.

Choosing Fats

When you are deciding which type of fat to buy, remember that unsaturated fats are the healthiest, according to the National Heart, Lung and Blood Institute. Good choices include margarines that are soft, light and free of trans fats; and oils such as corn, canola, olive, safflower, soybean and sunflower. Stick margarine contains trans fat, which should be limited in the diet. Butter, solid shortening, lard and fatback contain saturated fat.

Calcium Is Critical

Calcium is an important mineral that helps keep bones and teeth strong and helps maintain proper function of the heart, muscles and nerves, according to the Centers for Disease Control and Prevention. Good sources of calcium include low-fat or nonfat milk, low-fat cheese and low-fat yogurt; dark green leafy vegetables; nuts; and calcium-fortified foods, such as orange juice, cereal, bread, soy beverages and tofu.

Caffeine Can Help Lightheadedness

Some people feel lightheaded when giving blood. If that's happened to you, you may want to try drinking coffee beforehand. Researchers at Ohio University report that those who drank about two cups of coffee before donating were significantly less likely to feel woozy than those who had no caffeine in their systems. Caffeine can raise blood pressure and heart rate, however, so this method may not be for everyone.

Breathe to Relax

Next time you feel stressed, try this breathing exercise to help you relax. Inhale through your nose, then slowly exhale through your mouth. As you exhale, make a long sighing sound as you do. Repeat three or four times. This exercise relaxes you by decreasing your blood pressure and stress-hormone levels and bringing more oxygen to your heart and brain.

Begin With Blueberries

Blueberries may help prevent heart disease because they're high in antioxidants. Start your mornings with this smoothie: For 30 to 45 seconds in a blender, mix together 1 cup blueberries, 1 cup orange juice, 2 cups low-fat vanilla yogurt and 1/4 cup low-fat milk.

Antioxidant Foods

If you're looking for good sources of antioxidants, those compounds that may help protect against cancer and heart disease, try eating more fruits and vegetables. The U.S. Department of Agriculture (USDA) says the best foods are cranberries, blueberries, Russet potatoes, pecans, red beans and red kidney beans, pinto beans, cooked artichokes and apples. The spices cinnamon and cloves also contain antioxidants, the USDA says.

Staying Active With Diabetes

People with type 2 diabetes who manage to get in some exercise at work may reduce their risk for heart disease. Researchers writing in 2004 in the journal Circulation found that people with diabetes whose work involved physical activity were less likely to die from heart disease than people whose jobs were sedentary. Those who exercised or were physically active during their non-work hours also cut their death risk over people who got little or no exercise during their leisure hours.

Not Too Super

American children are becoming "super-sized," with their obesity rates doubling during the past two decades, says the American Heart Association (AHA). Obese children experience the same risk factors associated with heart disease in adults, including high blood pressure, high cholesterol and type 2 diabetes. Obese children also are more likely to become obese adults.

Try, Try Again

Even if you've tried to quit smoking and failed, there are still good reasons to keep on trying. The Centers for Disease Control and Prevention lists some immediate and long-term health benefits when you quit:

• Twenty minutes after quitting your heart rate drops.
• Twelve hours after quitting the level of carbon monoxide in your blood returns to normal.
• Two weeks to three months after quitting your risk for heart disease drops and your lung function begins to improve.
• One to nine months after quitting coughing and shortness of breath decrease.
• One year after quitting your risk for coronary heart disease is half that of a smoker's.

The Benefits of Almonds

Adding almonds to a healthful diet may help reduce cholesterol levels, says the American Heart Association (AHA). Adults who substituted about 2 ounces of almonds for other foods reduced their LDL ("bad") cholesterol by nearly 10 percent after one month. Adults who consumed fewer nuts also saw their cholesterol levels decline, researchers report in Circulation: Journal of the American Heart Association. Almonds are a good source of monounsaturated fat (10 grams per ounce) and contain very little saturated fat (1 gram per ounce). Moreover, as a plant-based food, almonds contain no cholesterol. Compounds found in almonds known as phytochemicals have been found to reduce the risk of heart disease. Adding nuts to a diet already sufficient in calories and fat could lead to weight gain, so be sure to reduce calories elsewhere.

The Benefits of Aerobic Exercise

It decreases the resting heart rate because your heart gets stronger. It lowers blood pressure, so you might not need hypertension medication. It gives you more energy, so you can enjoy more activities. It raises HDL cholesterol levels, reducing the risk of arteriosclerosis. It lowers incidence of heart disease.

Stress Can Take Its Toll

High mental stress is linked with an increased risk of cardiovascular death, says the American Heart Association (AHA). One study found women who reported the highest levels of mental stress had double the risk for stroke-related and heart-related deaths than those with low stress levels. Highly stressed men had 1.74 times greater risk of heart attack than those with low stress.

Start Moving

The risk for heart disease is 1.5 to 2.4 times greater for people who are sedentary, compared with people who are physically active, according to the American Heart Association. The increased risk for heart disease by being sedentary is comparable to the increased risk because of high blood cholesterol, high blood pressure and cigarette smoking.

Going With Healthy Fat

Eating omega-3 fatty acids from fish and plant sources can protect your heart. These healthful fats make blood less likely to form clots that cause heart attacks, and they protect against irregular heartbeats that cause sudden cardiac death, says the American Heart Association in a 2002 study. Food sources include mackerel, lake trout, herring, sardines, albacore tuna, salmon, tofu, soybeans, canola, walnuts and flaxseeds.

AEDs Safe for Young Children

Automated external defibrillators (AEDs) -- devices that shock the heart to restore a normal heartbeat after a life-threatening heart rhythm -- are safe for children as young as age 1, according to the American Heart Association. Until recently, they were approved only for people ages 8 and older.

Heavy Meals Are Risky

A heavy meal can increase the risk of heart attack by about four times within two hours of eating, according to the American Heart Association. Such a meal may act as a trigger for a heart attack in much the same way as extreme physical exertion and outbursts of anger might -- especially in someone who has heart disease.

Diet and Exercise Still Critical

If you're at risk for a heart attack, you should do more than take cholesterol-lowering medication. Researchers at the University of Texas studied 400 people with heart disease and found that those who took only medication had a 30 percent risk for a heart attack or open-heart surgery. But those who took medication, ate a low-fat diet and exercised had a 5 percent risk.

Cigarettes Boost Plaque Buildup

Cigarette smoking contributes to heart disease by choking off the heart's supply of blood. The byproducts of smoking damage the linings of arteries and promote the buildup of blood-vessel-clogging plaque. And these harmful effects extend beyond the heart's large arteries into the network of tiny blood vessels that supply blood to most of the heart muscle, according to the American Heart Association.

At Risk for Diabetes

Nearly a quarter of Americans have metabolic syndrome, which can lead to type 2 diabetes, according to the American Heart Association. You could be at risk for metabolic syndrome, also called insulin resistance syndrome, if you have three or more of these symptoms: high blood pressure, high cholesterol, low levels of HDL (good) cholesterol, high triglyceride levels or a waist circumference larger than 35 inches if you are a woman or 40 inches if you are a man. Talk to your doctor if you have questions about this condition.

Losing Weight Cuts Risk for Heart Disease

Another reason to maintain a healthful weight: Being just 10 percent overweight increases your risk for coronary artery disease, according to 2004 information from the American Obesity Association. But losing as little as 5 to 10 percent of your body weight, and keeping it off, can significantly decrease insulin levels and high blood pressure, thereby decreasing your risk for diabetes, stroke and heart attack.

Diabetes and Heart Disease

People with diabetes need to pay attention to their hearts. Two-thirds of people with the condition will eventually die of cardiovascular disease, says the American Heart Association (AHA). They can reduce their risk of death by controlling the risk factors, such as blood sugar, obesity, blood pressure and high cholesterol.

Reducing Heart Disease Risk

Elevated triglyceride levels boost your risk for heart disease. Normal triglyceride levels are less than 150 mg/dl, according to the American Heart Association. Borderline high levels are 150 to 199, and high levels are 200 to 499. To help reduce triglyceride levels, lose weight if you're overweight; reduce the amount of saturated fat and cholesterol in your diet; cut back on your alcohol consumption; and get at least 60 minutes of exercise on most or all days of the week. Be sure to talk with your doctor before beginning an exercise program.

A Woman's Heart Disease Risk

You're at risk for heart disease:

• If your father had a heart attack before age 56 or if your mother had one before age 60.
• If you are 20 percent or more overweight.
• If body fat is concentrated around your midsection.
• If you have a low level of HDL ("good") cholesterol and a high level of LDL ("bad") cholesterol.
• If you have diabetes.
• If you have high blood pressure.
• If you smoke or are exposed to secondhand smoke.
• If you don't exercise.
• If you are under constant stress.

Exercising to Protect the Heart

For the physically fit, vigorous exercise seems to offer more protection against heart disease than low-intensity exercise. But for people who do not exercise regularly and are out of shape, engaging in moderate exercise also can provide protection, according to the American Heart Association.

Heart Disease and Women

Although many women may see cancer as their most serious health threat, heart disease is the bigger killer. Researchers at New York University School of Medicine reported in 2004 that heart disease is the leading cause of death in U.S. women over age 45. Each year, 500,000 women die of heart disease.

Good Dental Hygiene Important for Heart Health

It's important to brush and floss twice a day. New research indicates that gum disease caused by poor oral hygiene can result in pain and tooth loss, contribute to heart disease and lead to stroke, says the American Academy of Periodontology. People with gum disease can have nearly twice the risk of a fatal heart attack as those with healthy gums.

Fatty Acids and Heart Health

Consuming 1 gram of the fatty acids EPA and DHA every day can keep the heart from lapsing into erratic rhythms, says the American Heart Association. This will make blood clots less likely to form and lower blood levels of triglycerides. You can get the fatty acids from eating plenty of fish or by taking fish oil supplements.

Exercising to Protect the Heart

For the physically fit, vigorous exercise seems to offer more protection against heart disease than low-intensity exercise. But for people who do not exercise regularly and are out of shape, engaging in moderate exercise also can provide protection, according to the American Heart Association (AHA). The more vigorously you think that you exercise, regardless of whether that activity level meets exercise recommendations, the lower your risk for heart disease, an AHA study says. Health experts recommend 30 minutes of moderate to vigorous physical activity five to seven days a week. Be sure to check with your doctor before beginning any new exercise program.

Diet and Exercise Help the Heart

A rigorous, short-term diet and exercise program can reduce the risk of heart disease, says the American Heart Association. A study of obese men found those who consumed a diet high in whole grains, vegetables and fruit and who took a daily walk for 45 to 60 minutes lowered their blood pressure.

Beans for Your Heart

One way to cut your risk of heart disease is to change your diet. Eat beans, legumes or peas at least four times a week and you'll be 22 percent less likely to develop heart disease, according to the Archives of Internal Medicine.

Alcohol and Healthy Hearts

Scientists have known that drinking moderate amounts of alcohol can prevent heart attacks, but a recent study of 38,000 men suggests that how often a man imbibes is more important than what or how much he drinks. As little as half an alcoholic drink a day can reduce the risk of heart attacks, whether the beverage is beer, red or white wine or liquor. The study, published in the New England Journal of Medicine, found that men who drank at least three days a week had 33 percent fewer heart attacks than nondrinkers. Those who imbibed only once or twice a week had only a 16 percent lower risk. Researchers speculate that drinking a little bit of alcohol regularly helps keep blood cells from becoming sticky, thus helping prevent heart attacks.

A Woman's Heart Disease Risk

You're at risk for heart disease if your father had a heart attack before age 56 or if your mother had one before age 60. If you are 20 percent or more overweight. If body fat is concentrated around your midsection. If you have a low level of HDL ("good") cholesterol and a high level of LDL ("bad") cholesterol. If you have diabetes.

Heed Heart Attack Warning Signs

Anyone who has chest pain that worsens over a five-minute period should call for emergency medical help, according to new guidelines released by the American Heart Association (AHA). Worsening chest pain, especially if accompanied by shortness of breath, weakness or lightheadedness, can be a sign of a heart attack. The more quickly a person having a heart attack is treated, the more likely the person is to survive without long-term complications, the AHA says. Other symptoms of a heart attack include pain in the arms, back, neck, jaw or stomach.

Smoking and Heart Attacks

Smoking is a major risk factor for heart attacks, even among younger adults. Researchers writing in the journal Tobacco Control in 2004 said smoking boosts the risk for heart attack by about five times in adults younger than age 40. Smoking was a factor in 81 percent of men in that age group who had a heart attack, and in 77 percent of women in that age group, according to the study.

Heart Disease and Women

Although many women may see cancer as their most serious health threat, heart disease is the bigger killer. Researchers at New York University School of Medicine reported in 2004 that heart disease is the leading cause of death in U.S. women over age 45. Each year, 500,000 women die of heart disease. That figure is higher than the deaths for all cancers combined.

Fish Consumption May Lower Heart Rate

Eating fish may lower your heart rate and reduce the risk for sudden death from cardiac arrest, according to a 10-year study of 9,758 men ages 50 to 59. The omega-3 fatty acids found in cold-water fish, such as salmon, tuna and mackerel, may prevent the deaths by regulating heartbeat and preventing the irregular heart rhythms associated with sudden death. The study was published in 2003 in Circulation: Journal of the American Heart Association.

Diet and Exercise Help the Heart

A rigorous, short-term diet and exercise program can reduce the risk of heart disease, says the American Heart Association. A study of obese men found those who consumed a diet high in whole grains, vegetables and fruit and who took a daily walk for 45 to 60 minutes lowered their blood pressure. High blood pressure is a risk factor for congestive heart failure, kidney disease, coronary artery disease and stroke.

Air Pollution Linked to Heart Disease

Breathing polluted air, especially smoky exhaust from factory smokestacks and the tailpipes of diesel-powered vehicles, can contribute to exercise-induced heart disease, says the American Heart Association (AHA). A recent study also found people with heart disease were three times more likely to suffer ischemia or decreased oxygen supply to the heart muscle, after exercising in highly polluted air.