prevent heart disease

THE REAL CAUSE of cardiovascular disease is not high cholesterol but rather arterial plaque. A healthy, young cardiovascular system has less of it. An unhealthy, old one has more. The thicker your arterial plaque, the older your cardiovascular system is.

But don’t worry—there are just four easy steps that will help you turn back the clock on aging and prevent heart disease, reducing your risk of a heart attack. In a nutshell:

1. Increase how much fiber you eat daily.

2. Optimize your aerobic fitness. The key is measuring your fitness and maximum heart rate, then planning to optimize your workout based upon your fitness and peak heart rate.

3. Look for specific heart-friendly nutrients such as fiber, fish oil, magnesium, vitamin D, vitamin K, potassium and zinc.

Proper intake of these nutrients has also been shown to predict arterial age.

4. Decrease body fat (this may happen naturally if you follow steps 1 to 3).

Address these four factors and you’ll be able to turn back the clock on aging and prevent heart disease even without medications. For instance, following steps 1 and 3, you incorporate five easy-to-remember categories of heart-healing foods. Look for:

• Fiber from vegetables, fruits, beans, oats and nuts

• Healthy fat from virgin olive oil, nuts, seafood and avocados

• Lean protein from wild seafood, free range poultry, omega-3 eggs, lean meats and beans

• Beneficial beverages such as pure water, tea, red wine, protein smoothies and cocoa made with nonfat dairy, soy or almond milk, preferably minimally sweetened

• Fabulous flavors from dark chocolate, herbs, spices and garlic

Studies show that 90 percent of heart disease can be prevented. Following these steps will help to prevent yours, and at the same time you’ll tune up your heart, energy, waistline and romantic life.

-- by Dr. Steven Masley, Costco Connection, February 2014