10 Non-Drug Ways to Reduce the Risk of Heart Disease

1. Don't Smoke
While more than 50 percent of heart attacks among middle-aged women are attributable to tobacco the risk of cardiovascular disease begins to decline within months of smoking cessation and reaches the level of persons who have never smoked within 3 to 5 years.

2. Take an Aspirin a Day
An analysis of six studies involving about 95,000 people, none of whom had heart disease, found that aspirin therapy cut a man’s risk of heart attack by 32%. Another 16-year study of 22,000 postmenopausal women found that those who took aspirin were 25 percent less likely to die of heart attack and 13 percent less likely to die of cancer than those who never took aspirin.

3. Take an Afternoon Nap
This is great news! An afternoon nap can reduce your risk of heart disease. A six-year study of 23,000 Greek men and women demonstrated that those who took at a half-an-hour nap at least three times a week were 37 percent less likely to die of heart disease compared to those who never napped.

4. Lower Your Cholesterol
High blood cholesterol greatly increases your chances of developing coronary heart disease. Extra cholesterol in the blood settles on the inner walls of the arteries, narrowing them and allowing less blood to pass through them to the heart. Aim for total cholesterol below 200 mg/dL; LDL cholesterol below 130 mg/dL and HDL above 35 mg/dL.

5. An Apple a Day Does More than Keep the Doctor Away
Apples, in animal studies, has been shown to reduce the build-up of arterial plaque associated with arthrosclerosis. This effect is most likely due to the flavonoid quercetin in apples.

6. Maintain a Healthy Weight
Obesity and sedentary lifestyles are epidemics in the United States that contribute to increased risk of cardiovascular disease (Click on the “Wellness” link on my web site at Dr-Dave-ND.com for some startling statistics about weight). Obesity, especially abdominal fat, is an important risk factor for cardiovascular disease in women.

7. Take a Walk
Recent evidence suggests that even moderate-intensity activity, like brisk walking, results in a substantial reduction of cardiovascular disease risk. These findings support the 1995 federal exercise guidelines endorsing 30 minutes of moderately intense physical activity most days of the week, a program that should be feasible and safe for most of the population.

8. Eat More Vegetables and Fiber
Diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber are associated with a reduced risk of cardiovascular disease (You might want to read the The China Study). A report in the Annals of Internal Medicine confirmed that eating fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease. A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes (Read The Blue Zones for more information about life extending diets).

9. Avoid Trans Fat
Trans fatty acids have been linked to adverse lipid profiles and an increased risk of cardiovascular disease. This includes most margarines.

10. Consider Nutritional Supplements
Talk with your health care professional about the following herbs that may be useful in preventing and treating cardiovascular disease:
Bilberry
Coenzyme Q10
Fenugreek
Fish oils
Folic acid
Garlic
Ginger
Ginkgo
Guggul
L-Carnitine
Magnesium
Niacin
Onion
Red Yeast Rice
Resveratrol
Soy
Turmeric (curcumin)
Vitamin B12
Vitamin B6
Vitamin E