Dont Put That In Your Mouth! A Guide to Healthier Living Through Herbs & Diet - 2013 Edition

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Powerful Herbs for Pain When it comes to easing aching joints, nothing beats these beneficial botanicals. Angelica: A Saintly Herb This lesser-known herb can help improve digestion, fight off viruses, and more. A moisturizer and youth boost in one, hyaluronic acid is a miracle ingredient for all skin types, even sensitive and acne- or rosacea-prone skin. Most foods that we typically eat for breakfast either contain sugar or act very much like sugar in the body.

Next, Gluten-Free. Then, Paleo. Somewhere in the middle of these popular carb-restrictive food plans—many of which prohibit grains, at least initially—emerged keto. This high-fat, moderate-protein, very-low-carb plan has quickly become the reigning king of weight-loss diets. A Google search brings up just as many weight-loss and health success stories from keto devotees. Sisson, the founder of marksdailyapple. But fat can be your friend, especially when you focus on the right kinds of fats—e. Keto seems to be a magic solution for many people when it comes to weight loss.

Best of Natural Beauty Awards Ready to glow? Meet the winners of our annual beauty product awards! Energizing Alternatives to Caffeine Coffee not cutting it? Discover a whole world of revitalizing nutrients and foods. Vegetarian Irish Stew Get into the spirit of St. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Zeeb Rd. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at Organizations or individuals with large quantity photocopy or reprint requirements should call Plants, grains, and seeds have a natural barrier to easy digestion called phytic acid. Fermentation removes that barrier.

The result? Easy digestion and maximum nutritional benefit.

11 Mistakes Everyone Make When Trying to Eat Healthy

The number of nutrition apps just keeps growing, but can they help you eat a healthier diet? When researchers at Brigham Young University, in Provo, Utah, surveyed app users, more than half said that they ate healthier food more often and more consistently, felt more motivated, and set more healthy eating goals by using an app. Each of these is designed for different needs.

Recipes are based on your personal profile, and there are detailed instructions and videos. The app includes 14 food intolerances and enables you to scan bar codes to check for unwanted ingredients. Formerly called Foodle, this app provides extensive nutritional information about nearly , foods, including vitamins, minerals, amino acids, fats, fatty acids, sugars, sterols, and other compounds such as caffeine.

And, it works offline. The free app enables you to track exercise and calories in 7 million foods and restaurant dishes. A subscription provides much more detailed tracking, as well as menu planning, recipes, and workouts based on your goals. When parents suck pacifiers to clean them, their children are less likely to develop allergies or asthma, according to research presented at the annual meeting of the American College of Allergy, Asthma and Immunology. Exposure to certain microbes in infancy stimulates development of the immune system.

Rather than asking study participants to recall what they ate, which can be unreliable, they tested blood for markers of various nutrients. In a group of healthy adults between the ages of 65 and 75, the researchers found these nutrients to be especially important for good brain function: omega-3 and omega-6 fatty acids, carotenoids, lycopene, riboflavin, folate, vitamin B12, and vitamin D. These appear to work together synergistically, and are all plentiful in a Mediterranean diet full of fish, seeds, nuts, and a variety of different colored vegetables.

In a study of 52 sedentary men who were overweight or obese, researchers tested the effects of a six-week exercise program, with and without spirulina. By itself, exercise reduced body fat and improved cardiovascular fitness, but the benefits were greater with spirulina, and the supplement enabled men to exercise longer.

The biggest effect of the supplement was seen in men who were obese. The tested dose of spirulina was 4. An average Zumba class burns about calories, according to a study at the University of Wisconsin-La Crosse. The dance-style fitness classes are popular as a fun way to exercise to music, but they also fulfill the key elements of effective cardiovascular exercise. Because Zumba includes high- and lowintensity movement, the study found, it works much like structured interval training with high-intensity spurts, which has been proven to be more effective than jogging or other exercise at a steady pace.

And, researchers were surprised to find that regardless of fitness level, everyone in a Zumba class works at a level that improves cardiovascular health. Nitric Oxide plays a key role in cardiovascular health. This naturally-occurring compound is produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more blood to flow throughout the body.

So that is why we added a Nitric Oxide Booster to some of our most popular products. If you are not yet familiar with the entire breadth of our amazing health-conscious brand, check us out at www. Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases.

Retailer: Irwin Naturals will reimburse you for the face value plus 8 cents handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Mail to: CMS Dept. Cash value:.

Void where taxed or restricted. Retail only. Pretty basic, right? What is thought to be the first city in Europe, Solnitsata in Bulgaria, was a salt mine. For millennia, salt was used for barter, for funeral offerings, or for currency across the globe. In recent years, salt has gotten something of a bad rep for its health hazards, especially when consumed in excess. I, too, worried about the pros and cons of salt. Then I met Selina Delangre.

So Selina travels the world, seeking out new salt sources and mentoring the ones she already utilizes. She visits every salt pond, monitoring all aspects from tools to purity to chemistry, encouraging producers to learn and improve. Sustainable salt-farming. Visit betternutrition. Remember, salt is essential to human health; indeed, it is one of the five basic taste sensations. We do need to keep consumption at a sensible level.

And what better way to do that than to use an incredible array of tastes, textures, and flavors from a variety of natural salts in our food? Selina has expanded her brand to include organic, gluten-free, raw, and vegan offerings, all of which exemplify her mission. Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can.

Learn more at neilzevnik. Research on CBD oil supports its use for enhancing overall health, as well as taming pain, anxiety, insomnia, and other issues. Gaia Herbs Black Elderberry Syrup is a super-concentrated version of elderberry juice. This remedy is great for gas and bloating caused by gas-producing foods. Holistic practitioners often recommend it for mild food poisoning too. Sweet and complex, this Rocky Mountain honey boasts naturally occurring cannabinoids, terpenes, and phytonutrients from hemp. Committed to raising awareness on both social and environmental issues, Frangiosa Farms donates a portion of its sales to help veterans.

The bottle dispenses just the right amount of organic grade A amber color maple syrup—a convenient, eco-friendly way to enjoy the sweet stuff. The syrup is not atomized into a fine mist and contains no flammable propellants. The next evolution in probiotics is high strain diversity. Family owned Vital Planet introduces the new standard for probiotic strain diversity with Vital Flora probiotics.

Vital Planet founder Brenda Watson formulated Vital Flora to contain 60 billion live cultures, 60 probiotic strains and 7 prebiotic sources in each delayed release veggie-capsule. Get Vital Flora today! Sold only by fine health food stores. Here are some of the best herbs to use for relieving arthritis symptoms.

Turmeric Turmeric is a staple in Ayurvedic medicine for treating arthritis. It works, in part, by inhibiting an enzyme in the body called cyclooxygenase-2 COX When the body overproduces COX-2, chronic inflammation and pain are the result. A study published in Inflammopharmacology tested turmeric extract for knee arthritis. The herb was shown to improve symptoms significantly compared to a placebo. Use up to 10 grams of powdered turmeric, in capsules, per day. Use it liberally in cooking too. You can make a turmeric tea by mixing 1 tsp.

Boswellia Also known as frankincense, boswellia Boswellia serrata contains boswellic acids, compounds that help prevent inflammation via several mechanisms in the body. A study in Rheumatology compared several herbal remedies, including boswellia, to the supplement glucosamine and the arthritis drug celecoxib. The results were impressive—the herbs reduced knee pain and improved knee function as well as the drug and glucosamine. Combining boswellia with other herbal anti-inflammatories may be even more beneficial.

According to a study in the Journal of Ethnopharmacology, researchers gave patients with OA either a combination of mg of boswellia, mg of ashwagandha, 50 mg of turmeric, and 50 mg of a zinc complex per day, or a placebo, for three months. The herbal combination significantly reduced the severity of pain and disability associated with OA. Patients received either ginger extract or a placebo twice daily for six weeks. The ginger group experienced. In capsules, take mg per day. Topically, a ginger compress helps bring blood to an area, thereby speeding healing.

In one study from the Journal of Holistic Nursing, researchers evaluated changes in moderate-to-severe osteoarthritis before and after treatment with a topical ginger compress or patch. Twenty adults with chronic osteoarthritis received seven days of topical ginger treatments by trained nurses, and then the participants self-administered the treatments for 24 more weeks.

After just one week, subjects reported a decline in pain and fatigue that continued over the course of the study. Researchers concluded that topical ginger treatment has the potential to relieve symptoms and increase independence in people with chronic osteoarthritis. Soak a washcloth in this preparation and apply as needed. Aloe For rheumatoid arthritis pain and swelling, try rubbing a little aloe Aloe vera gel directly on your joints. You can purchase the gel most commonly used for sunburn pain , or grow your own. Snip a leaf directly from the plant and rub the gel on afflicted joints as you would lotion.

Silky hair. Radiant skin.

10 Tips For A Healthy Lifestyle

Strong, beautiful nails. They all begin with superior nutrition. Now Bluebonnet — trusted over 25 years for wholesome, innovative, eco- conscious nutritional supplements — has created a Beautiful Ally to link inner health with outer beauty. These groundbreaking formulas deliver age-defying beauty nutrients that thoroughly nourish hair, skin and nails. Used daily, Beautiful Ally will help channel the power of exceptional nutrition for luminous hair, skin and nails that are truly beautiful… from the inside out. These statements have not been evaluated by the Food and Drug Administration.

For additional information on Bluebonnet nutritional supplements, please visit www. A review of several studies published in Phytotherapy Research concluded that willow. Take mg of willow bark per day in capsules as needed. Willow bark also makes a soothing tea. Simmer 1 oz. CBD oil from hemp Cannabis sativa is a well-established anti-inflammatory. Anecdotal reports confirm its ability to moderate pain and inflammation.

All cannabis plants contain an array of cannabinoids—powerful plant compounds that have multiple healing properties. The ones we make are called endocannabinoids endo meaning coming. Visit him online at kpkhalsa. When you are fighting to maintain your strength and wellness, our Immune formulas can help. Immune Everyday offers daily support, and Immune Advanced provides deep, long-term immune system support.

Emily A. She is the author of two books on natural health, including Managing Menopause Naturally. Visit her online at dremilykane. I live in a fairly large city, and the pollution really bothers me. How can I strengthen my lungs? Good question! For starters, always inhale through your nose when possible. At the most basic level, the lungs are responsible for delivering oxygen into the bloodstream, and they provide a very fancy filtration system. Coughing is a functional response to clearing irritants.

Sleeping Pills and Natural Sleep Aids

Asthma and hay fever are the two major types of lung distress that do not involve infection. If not resolved, this can further deepen into pneumonia. Pure water and warm teas are fantastic medicine for your lungs. If you have a nagglycine, and glutamate. NAC is the ging cough, 1—2 tsp. Other effecproduction. I call NAC the Know? This almost always prevents a full-blown lung infection.

Sit comfortably at a table so you can place your face over the steaming bowl and cover it all with a towel over your head and shoulders so no steam escapes. Keep your eyes closed and your forearms resting on the table on either side of the bowl. Breathe in the aroma of the steam deeply for several minutes. In the old days, before antibiotics, sulfur was often the antimicrobial medicine of choice. Native Americans revered the sulfurous hot springs all over the country.

On the arduous journey home after Sacagawea escaped her captors, she was said to have developed pneumonia, but cured herself by lying next to a sulfur hot spring and breathing in the fumes and resting for several days. Besides food irritants which you can avoid and environmental pollutants which are harder to avoid, but good masks can be found at ICanBreathe. Low tryptophan and low vitamin B12 levels both contribute to troubled lungs. Food additives artificial dyes, especially the yellow tartrazine, preservatives, and sulfites are well-known irritants.

Asthma Triggers Another type of lung irritation is asthma, which has become increasingly common. Triggers include dust mites, cockroach droppings, pollens, feathers, and food allergens especially dairy, but also eggs, shellfish, peanuts, wheat, chocolate, citrus, and food colorings. If your symptoms are worse in the spring, tree pollens are probably the culprit.

If worse in the summer, grass and weed pollens are usually the problem. Some people develop hay fever in response to airborne fungal spores, which are most prevalent from April to November, or during rainier seasons. Day-to-Day Strategies Day-to-day strategies to keep your lungs healthy are similar to keeping the whole of you healthy: drink plenty of water, get enough sleep, and eat a healthy, plant-based diet.

If you need animal protein and digest it well, free-range eggs and wild salmon are good choices. Also, spend time outside in nature whenever possible. Keep your lungs healthy—and help keep the planet healthy—by advocating for green spaces in your community. Do you have a question for Dr. Email it to editorial betternutrition. Angelica root Angelica archangelica is a perennial herb that has been cultivated since ancient times.

In Northern Europe, the plant has been used as medicine and food since at least the 10th century. The plant is part of the parsley family, with large leaves, umbels of white or greenish-white flowers the size of a grapefruit, and bright green stems that are sometimes tinged with purple. Angelica is unique among the parsley family for its aromatic odor, different from fennel, parsley, anise, or caraway. It has been compared to musk or juniper. In the wild, the plant dwells in damp spots, especially along streams, rivers, and ocean beaches, where there is plenty of sunlight.

The thick taproot is the useful part, although the stems are eaten, similar to celery. Angelica treat bladder infections and rheumatic root is listed in the German Drug Codex, conditions. As a hot diaphoretic tea, a supplement resource for pharmacists. German and Coxsackievirus B3.


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It helps stimulate appetite and ease indigestion, bloating, and gas. The herb is also used to combat a sluggish liver. Menstrual: The root helps stimulate circulation, so it relieves menstrual cramps by warming, relaxing, decongesting, and stimulating blood flow. It can also bring on delayed menses or benefit PMS.

For this purpose, combine angelica with hibiscus flower and rose petal. The circulation benefits also lend it to migraine treatment. Respiratory: Angelica has an expectorant effect on the lungs and can help soothe and heal asthma,. The Ayurvedic species, Angelica glauca, has similar properties to European angelica. The herb often finds its way into Ayurvedic formulas for emotional balance. It is sometimes combined with arjuna bark, rose petal, and white sandalwood to balance emotions and restore bliss and inner strength. Nutmeg and gotu kola may be added to balance the connection between the heart and the mind.

The standard tincture dose is 0. Angelica is considered safe, but prudence dictates abstaining during pregnancy. However, the dose that produces this effect is extremely high in most cases, so just use caution. We felt great responsibility to create comfort around hemp CBD products and funded the scientific, legal, and social metamorphosis that has transpired before our eyes.

Sodium hyaluronate hydrates and firms the delicate skin around the eye, while peptides reduce the appearance of wrinkles and under-eye discoloration. Ceramides help skin retain moisture and protect it along with antioxidant pomegranate and white tea. This lightweight, non-greasy serum softens, brightens, and protects skin with sodium hyaluronate and sea lettuce extract, which promotes the synthesis of hyaluronic acid. Oat bran extract offers antioxidant protection and minimizes the appearance of pores, fine lines, and redness.

Sodium hyaluronate, blue agave leaf extract, and prickly pear cactus extract smooth, moisturize, and nourish dull and dehydrated skin. Apply a thin layer and leave on for 5—10 minutes or overnight for deep moisture. This antioxidant moisturizing serum with sodium hyaluronate and vitamins A and E helps improve elasticity and skin tone while reducing the appearance of sun damage, fine lines, and wrinkles. This rich moisturizer combines sodium hyaluronate to rehydrate thirsty skin and antioxidant green tea and vitamins A, C, and E to help soften and smooth lines and wrinkles. To enter, simply email your name and address to community mychelle.

Engage your endocannabinoid system and experience the natural entourage effect with our whole foods approach. Our full spectrum hemp extract means you receive more benefits from the entire hemp plant than with a CBD isolate alone. This product is not intended to diagnose, treat, cure, or prevent any disease. On product labels, look for sodium hyaluronate or hydrolyzed hyaluronic acid, forms of HA that penetrate the skin more easily.

Both contain smaller particles than hyaluronic acid, which penetrate into skin more easily. Since HA attracts and retains moisture, it is a key ingredient in rehydrating and anti-aging skin serums, moisturizers, eye creams, and toners. Hyaluronic acid also provides soothing and healing for irritated or cracked skin. The lightweight texture makes it ideal for all skin types, even sensitive and acne- or rosacea-prone skin. Hyaluronic acid has long-term benefits as well. Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel.

Her work has appeared in more than magazines, newspapers, guidebooks, and websites. For over two decades now, women around the world have depended on clinically proven BioSil to help them look more youthful, beautiful, and healthy. Just like Christie. With BioSil, you regain lost collagen, add new collagen, and protect your existing collagen.

Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Results may vary.

Does the reality match the hype? Or is this another one of those ’Superfood’ scams?

Clinical trials have also shed light on the precise reasons exercise strengthens the heart:. Best of all, exercise is the type of medicine that appears to produce benefits no matter how small the dose. Anything is better than nothing. But the ideal dose of exercise for adults, according to the Centers for Disease Control and Prevention, is as follows:. You can spread the aerobic activity throughout the week however you like, such as 30 minutes five days a week, or 50 minutes three days a week.

Examples include running, swimming, brisk walking, riding a bike, playing basketball or tennis, and doing yard work. As for strength-building activities, ideally, you should set aside at least two days a week for 30 minutes of exercise that works the major muscle groups, such as the legs, back, shoulders and arms. What counts as strength training? Lifting weights, using resistance bands, doing bodyweight exercises like yoga, push ups and sit ups, and even heavy gardening with a lot of digging and shoveling.

If you're ready for more intense workout sessions, you should aim for:. Vigorous exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate. Not sure what that is? Here's how to calculate it. Exercises like running, swimming laps, playing basketball or cycling fast are good options. Only half of Americans get the recommended amount of aerobic exercise each week, and only 20 percent meet the guidelines for both aerobic and resistance exercise.

But studies show that people who do just 50 minutes of vigorous aerobic exercise each week instead of the recommended 75 minutes still lower their risk of dying from cardiovascular disease by half compared with people who avoid it altogether. People who do small amounts of moderate exercise that fall short of the guidelines see benefits, too.

Or maybe you just hate exercise, period. Research has shown that even a few minutes of exercise leads to benefits. Our exercise columnist, Gretchen Reynolds, has written about the growing science behind super-short interval workouts. We have the workout for you. In minutes, high-intensity interval training H. You could try the scientific 7-Minute Workout , which fulfills the mandates for a high-intensity workout. It involves just 12 body-weight exercises and requires only a chair and a wall.

Another study found that just a single minute of intense exercise included within an otherwise easy minute workout could also provide cardiovascular benefits. Dozens of clinical trials have found that heart patients who are assigned to participate in exercise programs live a lot longer than patients in non-exercise programs. One analysis found that heart failure patients involved in exercise programs were 25 percent less likely to be hospitalized again.

Another found that heart attack survivors assigned to exercise-based rehab programs had a 25 percent lower mortality rate than other patients. High blood pressure, also known as hypertension, puts mechanical stress on the walls of your arteries, causing them to narrow and stiffen. The stress can increase the development of plaque and ultimately cause your heart muscle to get weaker and thicker over time. It can also cause blood vessels in your brain to rupture, leading to a stroke. Keeping those numbers in check is critical. Hypertension is a leading cause of heart attacks, and the single-most important risk factor for strokes.

A large study published last year in The Lancet found that for every decrease of 10 in your systolic blood pressure reading, you lower your risk of stroke by 27 percent, your risk of heart failure by 28 percent and your risk of heart disease by 17 percent. If your doctor finds that your blood pressure requires treatment with medication, then you have a number of options. Some of the drugs available include ACE inhibitors, calcium channel blockers, diuretics and beta-blockers.

Samuel J. Mann, a hypertension specialist and professor of clinical medicine at Weill Cornell Medical College in New York City, has found that many people respond well to some drugs but not to others. Often it depends on the factors contributing to their high blood pressure. While cholesterol is not the only thing that matters to your heart health, it's important to keep an eye on your levels. But it plays a big role, and you should know whether your numbers put you at high risk. The heart association recommends getting your cholesterol levels measured every four to six years.

In the past there was a disproportionate amount of attention paid to cholesterol. If you have high cholesterol, then you should discuss it with your doctor. Diet, exercise and lifestyle changes can improve your numbers. But it may not be enough. There are also many foods you can eat that can help improve your cholesterol levels. They include:. Routinely checking your fasting blood sugar can help you monitor another factor in your heart disease risk. So what should you do if your blood sugar levels raise some red flags? The first thing you should do is consult with your doctor to determine whether you have a medical issue.

There are also some surprising things that can contribute to chronically high blood sugar or throw off a test. Your routine blood tests should measure not only your cholesterol and triglycerides, but also your fasting blood sugar levels. A high fasting blood sugar level can also signal that you have Type 2 diabetes or its precursor, pre-diabetes.


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And diabetics are four times more likely to die from heart disease. One of the drawbacks of a fasting blood sugar test is that it provides only a snapshot of your glucose levels at a single point in time. Another test that offers a better indication of your average blood sugar levels over time is the A1C test. It measures the amount of glycated hemoglobin in your blood, which indicates your average blood sugar levels over the past three months.

A1C tests are often used to diagnose diabetes. Mozaffarian said. We need their anti-inflammatory, pro-health phytochemicals and nutrients. It consists of three groups: starch and sugar, highly processed meats and packaged foods. Most people understand that sugary drinks and other sources of added sugar can be harmful. But Dr.


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And olive oil is a good alternative. Otherwise your diet will get boring. But research by Dr. For example, one major study in Annals of Internal Medicine that Dr. Mozaffarian co-authored with a team of international scientists in found no evidence that saturated fat increased heart attacks and other cardiac events. The best example of a heart healthy diet is one that follows a Mediterranean approach.

A large clinical trial published in The New England Journal of Medicine in found that people assigned to a Mediterranean diet had significantly fewer heart attacks, strokes and deaths from heart disease than a group assigned to follow a conventional low fat diet. The foods that formed the bulk of the Mediterranean diet were things like olive oil, nuts, seafood, fruits, poultry, beans and vegetables. The National Institutes of Health has a free cookbook you can download with dozens of delicious recipes designed to promote heart health.

Some of the recipes are Mediterranean-inspired. Fat cells release many substances that increase inflammation, promote insulin resistance and contribute to atherosclerosis, the hardening of arteries. So it should be no surprise that obesity is among the leading causes of cardiovascular morbidity and mortality. That is especially the case for people who have a lot of visceral fat, the type that accumulates deep inside your abdomen around your internal organs.

Visceral fat is much more dangerous than subcutaneous fat, the kind that resides just below your skin you can pinch your subcutaneous fat with your fingers. An easy way to get a sense of the amount of visceral fat you carry and your risk is by measuring your waist circumference. Another barometer you can use to determine your amount of visceral fat is your body mass index, or B. This calculation estimates your body fat based on your height and weight. You can determine your number by using the N. The American Heart Association defines an optimal B. But keep in mind that B.

People who have a lot of muscle mass, for example, might have a B. And people who are thin but carrying a lot of visceral fat might have a B. Having a normal B. Lundberg said that having a normal B. This one should be a no-brainer. In fact, the American Heart Association found that many top experts rank smoking and use of tobacco products as the most important cardiovascular risk factor. The rate of tobacco use in the United States peaked more than a half century ago, when almost one in two adults were smokers.

Decades of public health efforts have helped lower that number significantly. But today roughly That is still a lot of people. Nationwide, it causes about one in every five deaths annually. Smoking causes emphysema, cancer, gum disease, and harms nearly every organ in your body. Tobacco smoke damages blood vessels. It increases blood pressure, lowers your HDL cholesterol and causes peripheral artery disease and atherosclerosis. Smokers have double the risk of having a heart attack, and triple the risk of having a stroke compared with nonsmokers. E-cigarettes have also been linked in preliminary research to increased cardiovascular risks.

Quitting will immediately lower your risk. Studies have found that smokers who have heart disease experience a 50 percent reduction in subsequent heart attacks or sudden cardiac death when they quit. To find resources that can help you or any friends or family members quit, you can contact the following health groups:. QuitGuide : A free app that keeps you motivated, provides tips and ways to beat cravings, and helps you monitor your progress.

It also helps you manage cravings, and can get you back on track after a slip-up. Get the best of Well, with the latest on health, fitness and nutrition, delivered to your inbox every week. See sample Privacy Policy Opt out or contact us anytime. There are plenty of other things you can do — some small, some fun, some weird, and some mundane — that can boost your cardiovascular health. Several years ago a panel of heart experts reviewed decades of data on the cardiovascular benefits of owning pets. They concluded that there was evidence from both large observational studies and small clinical trials that owning pets, and dogs in particular, could lower your risk of heart disease.

It could be a lot of things. For one, people who own dogs are more likely to get outside and take walks. Stress is normal. Exercise for example is a type of short-term stress that improves health. But chronic stress, especially the mental and emotional kind, can take a toll on your heart.

It can depress your immune system, increase your risk of high blood pressure, and eventually contribute to heart attacks and strokes. Here are ways to deal with it, and even use it to make you stronger. Do you snore? Do you find yourself tired and fatigued throughout the day?

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Do you have difficulty concentrating, irritability and decreased alertness? These are some of the signs that you might have a sleep disorder, an issue that afflicts an estimated one-third of the country. A sleep disorder can not only impair your quality of life, but significantly impact your cardiovascular health. Sleep apnea in particular — a condition in which a person experiences pauses in breathing at night — is strongly linked to heart disease. According to Harvard Medical School , untreated sleep apnea can increase your risk of dying from heart disease nearly fivefold.

How do you become a more successful sleeper? Grab a pillow, curl up and keep reading to find out. In recent decades, many studies have looked at the effects of meditation on cardiovascular risk factors. It can also help with many other aspects of health including sleep.

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So why not give it a try? Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Many studies have found that gum disease increases your likelihood of having heart disease. A systematic review and meta-analysis published in The Journal of General Internal Medicine found that periodontal disease increases the risk of coronary heart disease by 24 to 34 percent.

One reason might be the presence of harmful bacteria in the mouth, which not only causes gum disease but also promotes systemic inflammation throughout the body. Eating plants is clearly good for your heart. Many large studies have linked regular tea consumption to cardiovascular benefits. And smaller studies have suggested it may have something to do with the unique and potent compounds tea often contains, especially varieties like green, oolong and herbal teas.

For example, researchers have found that there are compounds in tea that lower inflammation, protect the endothelial cells that line the arteries, and have favorable effects on blood lipids. If you have a habit of drinking sugary beverages or diet drinks throughout the day, consider swapping those beverages with unsweetened tea.