The overall risk of dying from any cause was four-fold higher in those who scored 0 compared with those who scored 4. What's more, a 74 year old who scored on all four healthy habits had the same risk of dying as a 60 year old who scored zero, implying that just adopting these basic lifestyle habits could add an incredible extra 14 years to your life.
Previous studies have looked at the impact of single lifestyle habits, but this is the first to assess the major health-healthy habits altogether. The researchers conclude that a large proportion of the population could gain real health benefits from moderate lifestyle changes.
When it comes to the heart, most of us do need to work to gain these benefits. Atleast half of all older adults have out-of-balance cholesterol levels, and 90 percent of us will develop high blood pressure in older age, experts say. These and other treats team up to fill artery walls with heart and brain-threatening plaque, and to make blood vessels stiff and prone to damage that leads
to clots.
Controlling, reversing or preventing these dangerous conditions can dramatically lower your odds of big problems: if everyone with high blood pressure got their condition under control, for example, the number of strokes would be cut nearly in half. And adopting healthier habits could cut your odds of a heart attack by up to 82 percent.
The key? Don't rely on drugs or surgery alone. Make these healthy - and enjoyable - steps the foundation of your personal heart and brain protection pain.
Cholesterol: the new thinking
If you think automatically that cholesterol is bad for you, here's some news: at healthy levels this natural substance isn't a demon at all. Your body use this soft, waxy material daily to build cell membranes and to produce sex hormones vitamin D and fat-digesting bile acids.
But modern-day cholesterol levels are out of balance - and it's not simply a matter of too much. We eat too many 'bad fats' - saturated fats and artificial trans-fatty acids that raise levels of heart-threatening LDL cholesterol. We also consume too little of the 'good fats' - the unsaturated fats and omega-3 fatty acids found in foods such as fish, nuts and some seeds - that protect levels of 'good' HDL cholesterol. And we skip exercise, the key to keeping LDLs lower and HDLS higher.
The result? Not just dangerously high total cholesterol but also dangerously out-of-balance levels of good HDLs and bad LDLs. The latest research on heart health shows that ignoring this balance, by focusing solely on lowering your cholesterol, can lead to trouble. Cutting-edge cardiologists are finding that the higher your HDLs and the lower your LDLs, essentially, the closer you can come to the 'natural' cholesterol balance human beings were meant to have. It's the most powerful way of lowering your risk of clogged arteries, heart attacks and strokes. At the same time, maintaining healthy levels of another important, though less well-known, blood fat called triglycerides, is important, too.
the 7 evils
Current science points to the following closely connected health factors as primary cause or indication of future heart attacks and strokes.
1 BODY FAT New research reveals that an excess of visceral fat around your internal organs greatly increases your chances of heart disease. Interesting, hip, thigh and bottom fat are more benign when it comes to your heart; a pot belly or wide waist is the real danger signal.
2 CHOLESTEROL Excessive amounts of 'bad' LDL cholesterol in your bloodstream provide the foundation for plaque to build up on artery walls. A shortage of 'good' HDL cholesterol is equally problematic.
3 TRIGLYCERIDES These are a type of fat found in your bloodstream. They have an important function, but an excess acts in much the same way as bad cholesterol.
4 BLOOD PRESSURE Compare a raging river to one that is gently flowing. High blood pressure creates the former in your arteries; that makes dislodging a clot far more likely.
5 C-REACTIVE PROTEIN This is an immune-system chemical that is created in response to inflammation. An excess in your arteries; that makes dislodging a clot far more likely.
6 INSULIN RESISTANCE Insulin signals to each cell of your body to absorb fuel (in the form of blood sugar). When cells reject insulin, it builds up in the bloodstream, causing a chain reaction of unhealthy events for your arteries.
7 HOMOCYSTEINE This amino acid is created when your body breaks down proteins in your diet. High levels in your bloodstream have proven to be a remarkably good predictor or future heart disease.
The goal is no longer just to lower your overall cholesterol count. Instead, it is to get the two main types in proper balance
9 Ways to lower LDLs Tiny, spherical LDL particles are your body's cholesterol delivery trucks, bringing liquefied cholesterol delivery trucks, bringing liquefied cholesterol directly to the cells. But when too many LDLs crowd your blood (thanks to a diet high in saturated fat, too much weight, inactivity and, sometimes, your genes), extra particles burrow into the delicate lining of the artery walls.
Free radicals-rogue oxygen molecules from cigarette smoking, digestion or ranging - damage the LDLs. A pool of fatty, gunky plaque builds up in the artery wall. If it ruptures, it causes a blood clot that could lead to a heart attack or stroke.
Put simply, high LDLs raise your risk of a heart attack or stroke. Low levels reduce your risk. For every 1 mmol/1 (1 millimole per litre) fall in LDLs there is a 21 percent fall in the risk of major cardiovascular problems. The safety zone: a desirable LDL level in a blood sample taken after an overnight fast (before you have breakfast) is 3 mmol/l or less. If you have heart risks such as diabetes, high blood pressure or a family history or personal history of heart disease, or if you smoke, your doctor may prescribe statin drugs to try to lower your LDL cholesterol to below 2.6 mmol/l - and some experts think that the target should be less than 2 mmol/l.
Research has shown that pushing LDL levels below 2.6 mmol/l can halt the progression of heart disease and cut mortality rates by 28 percent. While doctors use statin drugs, you can take powerful lifestyle steps to cut your LDLs significantly - whether or not you also use medication. Here are nine great tips of starters.
1 Cut out trans fats Eat chopped veg instead of crisps, and fruit instead of biscuits or cakes and pastries. Choose margarines that clearly state on the label that they contain no transfats, too. Why? Trans fats are worse for your heart than saturated fats because they boost levels of 'bad' LDL cholesterol and decrease 'good' HDL cholesterol. Avoiding these processed fats could cut your heart attack risk by 55 percent, studies show.
2 Keep your slow-cooker on the worktop - and use it Eating leaner cuts of meat can cut your LDLs because you're getting less cholesterol-raising saturated fat in every bite. Low-fat meats can be tough, though; cooking them in a slow-cooker is an easy way to tenderise them without adding lots of fat.
3 Make your own salad dressing Use olive oil and vinegar or lemon juice, spices and crushed garlic. You'll get more cholesterol-lowering unsaturated fat and avoid the trans fats and saturated fasts swimming in most bottled dressings - especially the creamy types.
4 Sit down to a bowl of porridge most mornings Porridge oats are packed with a soluble fibre called beta-glucan that whisks excess cholesterol out of your body. Having a large bowl of porridge (200g) on a regular basis could lower your LDLs by 12-24 percent.
5 Have a pear or half a grapefruit every morning Both are rich in pectin, another soluble fibre that helps to lower LDLs. Other great pectin sources are apples and all types of berries. Grapefruit contains a substance that can interfere with the absorption of many medicines, though, so check with your doctor before making it a regular part of your morning routine.
Previous studies have looked at the impact of single lifestyle habits, but this is the first to assess the major health-healthy habits altogether. The researchers conclude that a large proportion of the population could gain real health benefits from moderate lifestyle changes.
When it comes to the heart, most of us do need to work to gain these benefits. Atleast half of all older adults have out-of-balance cholesterol levels, and 90 percent of us will develop high blood pressure in older age, experts say. These and other treats team up to fill artery walls with heart and brain-threatening plaque, and to make blood vessels stiff and prone to damage that leads
to clots.
Controlling, reversing or preventing these dangerous conditions can dramatically lower your odds of big problems: if everyone with high blood pressure got their condition under control, for example, the number of strokes would be cut nearly in half. And adopting healthier habits could cut your odds of a heart attack by up to 82 percent.
The key? Don't rely on drugs or surgery alone. Make these healthy - and enjoyable - steps the foundation of your personal heart and brain protection pain.
Cholesterol: the new thinking
If you think automatically that cholesterol is bad for you, here's some news: at healthy levels this natural substance isn't a demon at all. Your body use this soft, waxy material daily to build cell membranes and to produce sex hormones vitamin D and fat-digesting bile acids.
But modern-day cholesterol levels are out of balance - and it's not simply a matter of too much. We eat too many 'bad fats' - saturated fats and artificial trans-fatty acids that raise levels of heart-threatening LDL cholesterol. We also consume too little of the 'good fats' - the unsaturated fats and omega-3 fatty acids found in foods such as fish, nuts and some seeds - that protect levels of 'good' HDL cholesterol. And we skip exercise, the key to keeping LDLs lower and HDLS higher.
The result? Not just dangerously high total cholesterol but also dangerously out-of-balance levels of good HDLs and bad LDLs. The latest research on heart health shows that ignoring this balance, by focusing solely on lowering your cholesterol, can lead to trouble. Cutting-edge cardiologists are finding that the higher your HDLs and the lower your LDLs, essentially, the closer you can come to the 'natural' cholesterol balance human beings were meant to have. It's the most powerful way of lowering your risk of clogged arteries, heart attacks and strokes. At the same time, maintaining healthy levels of another important, though less well-known, blood fat called triglycerides, is important, too.
the 7 evils
Current science points to the following closely connected health factors as primary cause or indication of future heart attacks and strokes.
1 BODY FAT New research reveals that an excess of visceral fat around your internal organs greatly increases your chances of heart disease. Interesting, hip, thigh and bottom fat are more benign when it comes to your heart; a pot belly or wide waist is the real danger signal.
2 CHOLESTEROL Excessive amounts of 'bad' LDL cholesterol in your bloodstream provide the foundation for plaque to build up on artery walls. A shortage of 'good' HDL cholesterol is equally problematic.
3 TRIGLYCERIDES These are a type of fat found in your bloodstream. They have an important function, but an excess acts in much the same way as bad cholesterol.
4 BLOOD PRESSURE Compare a raging river to one that is gently flowing. High blood pressure creates the former in your arteries; that makes dislodging a clot far more likely.
5 C-REACTIVE PROTEIN This is an immune-system chemical that is created in response to inflammation. An excess in your arteries; that makes dislodging a clot far more likely.
6 INSULIN RESISTANCE Insulin signals to each cell of your body to absorb fuel (in the form of blood sugar). When cells reject insulin, it builds up in the bloodstream, causing a chain reaction of unhealthy events for your arteries.
7 HOMOCYSTEINE This amino acid is created when your body breaks down proteins in your diet. High levels in your bloodstream have proven to be a remarkably good predictor or future heart disease.
The goal is no longer just to lower your overall cholesterol count. Instead, it is to get the two main types in proper balance
9 Ways to lower LDLs Tiny, spherical LDL particles are your body's cholesterol delivery trucks, bringing liquefied cholesterol delivery trucks, bringing liquefied cholesterol directly to the cells. But when too many LDLs crowd your blood (thanks to a diet high in saturated fat, too much weight, inactivity and, sometimes, your genes), extra particles burrow into the delicate lining of the artery walls.
Free radicals-rogue oxygen molecules from cigarette smoking, digestion or ranging - damage the LDLs. A pool of fatty, gunky plaque builds up in the artery wall. If it ruptures, it causes a blood clot that could lead to a heart attack or stroke.
Put simply, high LDLs raise your risk of a heart attack or stroke. Low levels reduce your risk. For every 1 mmol/1 (1 millimole per litre) fall in LDLs there is a 21 percent fall in the risk of major cardiovascular problems. The safety zone: a desirable LDL level in a blood sample taken after an overnight fast (before you have breakfast) is 3 mmol/l or less. If you have heart risks such as diabetes, high blood pressure or a family history or personal history of heart disease, or if you smoke, your doctor may prescribe statin drugs to try to lower your LDL cholesterol to below 2.6 mmol/l - and some experts think that the target should be less than 2 mmol/l.
Research has shown that pushing LDL levels below 2.6 mmol/l can halt the progression of heart disease and cut mortality rates by 28 percent. While doctors use statin drugs, you can take powerful lifestyle steps to cut your LDLs significantly - whether or not you also use medication. Here are nine great tips of starters.
1 Cut out trans fats Eat chopped veg instead of crisps, and fruit instead of biscuits or cakes and pastries. Choose margarines that clearly state on the label that they contain no transfats, too. Why? Trans fats are worse for your heart than saturated fats because they boost levels of 'bad' LDL cholesterol and decrease 'good' HDL cholesterol. Avoiding these processed fats could cut your heart attack risk by 55 percent, studies show.
2 Keep your slow-cooker on the worktop - and use it Eating leaner cuts of meat can cut your LDLs because you're getting less cholesterol-raising saturated fat in every bite. Low-fat meats can be tough, though; cooking them in a slow-cooker is an easy way to tenderise them without adding lots of fat.
3 Make your own salad dressing Use olive oil and vinegar or lemon juice, spices and crushed garlic. You'll get more cholesterol-lowering unsaturated fat and avoid the trans fats and saturated fasts swimming in most bottled dressings - especially the creamy types.
4 Sit down to a bowl of porridge most mornings Porridge oats are packed with a soluble fibre called beta-glucan that whisks excess cholesterol out of your body. Having a large bowl of porridge (200g) on a regular basis could lower your LDLs by 12-24 percent.
5 Have a pear or half a grapefruit every morning Both are rich in pectin, another soluble fibre that helps to lower LDLs. Other great pectin sources are apples and all types of berries. Grapefruit contains a substance that can interfere with the absorption of many medicines, though, so check with your doctor before making it a regular part of your morning routine.
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