Forget Perfect
We all know that the type A personality—the one constantly striving for perfection—seems more prone to heart disease. But what it really boils down to, says Heffner, is hostility. "Hostility has been shown to be the key ingredient in what used to be termed the type A personality," she says. "Hostility is behavior that's fueled by anger toward other people." Research suggests that hostility may be a better predictor of heart disease than things like high blood pressure and being overweight.
So play nice and think nice thoughts about the future, as optimism has also been shown to protect the heart.
Don’t Hold Grudges
Nursing a grudge isn't going to help in the heart-health department. Research suggests that people experience more psychological stress and higher heart rates when they hold grudges than when they grant forgiveness.
"You would be amazed at how strongly they can take root in your psyche and how long they can gnaw at you. Getting that monkey off your back psychologically is very important, and allows you to move on and quit perseverating," Dr. Simmons says.
So be quick to forgive. This is also likely to lead to better social relationships, another boost for the heart, Heffner says.
Lighten Up
Laughter can burn up to 20 percent more calories than keeping that poker face, according to a 2005 study, which monitored adults while they watched funny and not-so-funny film clips.
And fewer calories, as we all know, mean a better chance of staying slim, which is one of the best ways to protect your heart for the long-term. Mirth also increased heart rate and, in a 2010 study in the American Journal of Cardiology, was shown to improve vascular function. So laugh a little or, better yet, a lot. The first study found that the more you laugh, the more calories you use up and the harder your heart works.
Eat Right
Eating a balanced diet—low in red meat and processed foods, high in fruits and vegetables, poultry, fish, and whole grains—will not only keep your weight down but also have a more direct effect on the heart’s functioning: It keeps your blood sugar stable throughout the day so you can avoid destructive peaks and valleys. "Eating a more balanced diet with complex carbs means you’re going to be stable throughout the day," Dr. Simmons says. "You're not going to have a carb high, then a drop down. Your mood isn’t going to fluctuate."
Healthy eating can help prevent or delay diabetes, a major risk factor for heart trouble.
Exercise More
Want a cure-all? Try aerobic exercises like running, walking, swimming, and even dancing. These activities help you feel better, lower your risk for diabetes, and make your heart stronger, a trifecta of health benefits. Exercise can also help depression.
Study after study has shown the benefits of physical activity, even active housework or gardening. The reason? It pumps your heart, moving blood all around the body.
The American Heart Association recommends exercising aerobically at least 30 minutes all or most days of the week. But talk to your doctor before hitting the track.
by msn health.com
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