How Not to Get a Heart Attack — Part 2
Is coffee beneficial to the heart? In the second part of this series, we explore caffeine and other controversial substances, as well as the impact of emotions on your heart
In the first part of this article, we identified some of the major risk factors for cardiovascular disease, as well as foods beneficial to the heart.
For the remaining of this article, we discussed controversial factors common in our life that may impact our heart, simple habits that can keep your heart strong and how emotions play an important role to your heart health.
At a Glance
Two-Edged Agents You Should be Wary of
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Salt. Sodium is essential for health as it is needed for many bodily functions such as maintaining the fluid and electrolyte balance of the body. But excess sodium can also cause high blood pressure. Studies have found that by reducing salt in the diet, one can slash cardiovascular disease by as much as 30 percent.
However, there are plenty of hidden salt in the foods that we eat, especially packaged ones, even though some may not even taste salty. The key is to learn to read the sodium level on nutrition facts labels. Although the daily recommended sodium level is 2,300 mg, most of us only need 500 to 1,500 mg each day. Items that have five percent (115 mg) or less of the daily value are considered low in sodium. Avoid foods with 15 percent (345 mg) or more as you can easily exceed your salt intake by consuming them.
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Caffeine. Coffee is nature’s answer for a 24/7 society that never sleeps. But, habitual use of coffee can obstruct relaxation, sleep and may even raise your ‘bad’ cholesterol level. Studies have also linked coffee with elevated levels of homocysteine, a protein associated with an increased risk of cardiovascular disease.
To err on the safe side, limit your caffeine intake and drink only when you really need to. Unwittingly, you may have crossed the boundary from recreational to addictive use of coffee to keep yourself awake. To find out, simply stop all forms of caffeine drinks for two days. If you suffer from withdrawal symptoms, such as headaches, unexplained lethargy, tiredness or other physical complaints, then it’s time to take a good hard look at your caffeine loading habit. Alternatively, switch to other less-potent caffeinated drinks such as green tea which also includes powerful antioxidants.
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Saturated Fat. Although saturated fat is not as deadly as trans fat, it can also lead to higher ‘bad’ cholesterol level, clogged arteries and eventually heart disease when combined with other risk factors such as physical inactivity. On the other hand, there are groups and diets that advocate the consumption of saturated fat for its health benefits, though technically, our body doesn’t need dietary saturated fats as it can make its own when needed.
Whatever the case may be, if you are not a vegan, it is almost impossible to avoid saturated fats totally. The best thing to do is to limit your saturated fats intake by avoiding rich sources of saturated fats, such as butter, margarine, and whole milk dairy products (for example full cream and ice cream), and cutting your meat consumption by 30 to 50 percent.
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Alcohol. While researches have suggested that moderate amounts of red wine may be beneficial to the heart, excessive alcohol in any form can cause an array of health problems such as cancers, high blood pressure and weight gain. If you consume alcoholic drinks, try to restrict your consumption to no more than two drinks a day, if you are a man, or one drink a day, if you are a female.
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Stress. Some stress can help to keep our spirit and motivation high, but long-term ongoing stress strains our body and literally breaks us down. Stress is also known to cause a host of chain reactions in the body that stresses the heart as well as many parts of the body. Learn to keep your stress level low by using visualization, relaxing with your favorite music, going for a nice dinner with your loved one, watching a hilarious movie, or reading a gripping novel from cover to cover.
Power Habits for Stronger Heart
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Exercise Regularly. Do you know that a sedentary lifestyle is nearly as dangerous to the heart as high cholesterol, high blood pressure or smoking? Slouching in front of the TV for hours may seem like the best way to relax, but physical inactivity almost doubles your risk for heart disease.
Luckily, this can be easily reversed. Consciously allocate time throughout the week to enjoy a moderate exercise that you enjoy. If you need motivation to get started, join a friend who is already physically active, or engage a professional trainer to give you that extra push.
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Spend Some Silent Time Alone. Meditation has been found to lower blood pressure, reduced insulin resistance and strengthen the autonomic nervous system. It is an effective antidote to high stress level that shows no sign of relenting in this world. To reap its benefits, set aside 15 to 20 minutes each day, in the early morning or at night, to do breathing meditation, or any form of meditation that appeals to you.
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Have Adequate Quality Sleep. In a recent study by the University of Chicago, researchers found that insufficient sleep can ‘promote calcium buildup in the heart arteries‘, forming plaques that lead to cardiovascular disease. Though the required number of hours of sleep differs for every individual, it’s easy to tell whether you’ve had enough shut-eye. Do you feel drowsy or tired when you wake up in the morning? If you do, then try to get to bed half hour to an hour earlier than the night before. Adjust your slumber time according to your morning condition will eventually help you to find the optimum number of sleep hours that you need.
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Floss Daily. Recently, periodontitis, a gum disease, has been found to share a genetic link with coronary heart disease, explaining why dental patients who have this condition are at a higher risk for heart disease. The culprit is believed to be the bacteria in the mouth that can not only cause gum inflammation, but also damage blood vessels. Flossing is one of the best and cheapest ways to protect your heart along with daily twice-a-day brushing.
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Healthy Snacking. Cocoa is well known for its antioxidants that protect the heart and arteries from oxidative damage. It’s known to cut the risk of heart disease by as much as 26 percent! But ironically, dark chocolate also contains high levels of saturated fats which can raise cholesterol levels, though not nearly as much as saturated fats found in whole milk.
How much dark chocolate is safe then? According to Italian researchers, the ideal dose is a 100-calorie serving every three days, which amounts to 57g a week. Remember to go for dark chocolate that has at least 70 percent of cocoa solid and which contains little or no sugar and artificial sweetener.
Feelings and Your Heart
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Depression. One in six patients who have had a heart attack suffer from depression. Depression has also been found to increase the risk of heart attack and the likelihood of dying from coronary disease. If you are broken-hearted or prone to depression, get out of the house more often or do something that you enjoy. Talking over your concerns with someone, or regular free writing can also help tremendously. Don’t rule out professional help either if you find your condition difficult to cope.
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Anger and Cynicism. Do you often get angry, hostile or cynical? These destructive emotions have been found to cause tremendous burden on the heart, resulting in heart disease and other health problems. Get in touch with your feelings and express them creatively and peacefully rather than bottling them up and risk self-imploding.
The ways to channel your emotions are only limited by your mind. Try new ways like painting if you have never lift a paint brush in your life, or singing even though you’ve never make it to American Idol’s preliminaries. You may be surprised by the therapeutic effects you get from the new venture!
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Loneliness. People who have strong social support have been observed to enjoy better health than those who don’t. Studies also indicate that having close bonds with others lowers your chances of developing heart disease, while the lack of social relations can considerably elevate the risk.
If your friends list needs more work, one good way to start is to join a community that shares the same interest or belief as you and spend time to get to know other people. Put your prejudices and biases aside when you meet new friends, and don’t expect instant buddies. True friendships don’t blossom overnight. Like other precious things in life, they take time and efforts to develop into long-lasting bonds.
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Unconditional Love. Think unconditional love don’t exist? Four-legged furry friends can offer unconditional acceptance and love that are as effective as the social support you get from humans. That’s why hospitals and nursing homes have pet therapy to enhance the well-being of their patients.
But before you rush out to get one, consider first whether you’ve the time and commitment to devote to a pet. A pet needs as much love and attention as you. If you can’t afford the time and energy, find out whether there are groups or cafes in your area that offer pet therapy for free or for a small fee, like this cat cafe in Japan. Alternatively, visit your nearest animal shelter and offer some help in exchange for free animal bonding.
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Laughter. Laughter is indeed the best medicine. Researchers found that ten minutes of laughter each day brings down your blood pressure, improves blood circulation, and boosts your immune system. Need a good laugh? Just click to any of the top ten humor sites.
« How Not to Get a Heart Attack — Part 1
Stearic acid found in cocoa butter has a neutral effect on cholesterol. A portion of chocolate’s fat also comes from oleic acid, a heart-healthy, monounsaturated fat.
And yes, you are right. The darker and purer the chocolate, the more powerful the antioxidants, so 70% cocoa or higher dark chocolate is the healthiest.
-Ashlee
Thanks for your comment, Ashlee.
Yes, the stearic acid, a type of saturated fat, in chocolate does not raise cholesterol level. In fact, some studies suggest that it may even help to lower the ‘bad’ cholesterol as it’s converted to oleic acid in the body.
Note, however, that over consumption of any type of fats can lead to overweight and obesity, which raise blood cholesterol (especially triglycerides) and lead to heart disease. So it’s still wise to watch the intake of chocolate no matter how good it may be.