15 Lifesaving Tips to Prevent Heart Disease

Updated: Feb. 10, 2021

Holistic heart doc Joel K. Kahn, MD, shares what doctors may not learn in medical school about heart disease prevention.

Top view of stethoscope on EKG graph or electrocardiogram to test measures the electrical signals that control heart rhythm.

I was about to deliver a lecture on preventive cardiology…

to second-year medical students who were well educated in determining cholesterol-lowering drugs and even performing bypass surgery. But how to ensure that a patient never ends up in a cardiologist’s office in the first place? I can’t believe what I’m not going to tell them, I thought. That’s why I wrote The Whole Heart Solution. It includes dozens of prescriptions that will help you make your heart last a very long time. None requires a trip to a drugstore.

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The most powerful medicine: food

I’ve personally followed a plant-based diet for decades, but when the medical literature started reporting that this eating style helped reduce the rate of heart attacks, I began recommending it to patients. Many of them don’t go meat-free, but they still benefit from the advice that follows. You should also know how to spot the warning signs of heart disease.

Green Smoothie with spinach celery cilantro, selective focus

Have at least five cups of veggies a day

Two of the largest studies examining how eating habits affect chronic disease have found that people who ate eight or more servings a day were 30 percent less likely to have a heart attack or stroke than people who consumed one and a half servings or fewer. So eat at least five cups of fruits and vegetables a day. My patients find it easy—and tasty—to drink some of their servings by making a greens-based juice (with fruit) in a blender.

Tea with mint
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Drink three cups of tea a day

Green, black, and oolong varieties help reduce levels of total cholesterol and triglycerides, regulate levels of blood sugar, and soothe inflammation. Find out which 14 things you think cause heart disease (but don’t).

Meat. Raw rump steak on wood with herbs

If you must eat meat, eat it naked

Forgoing animal products can be a drastic change. At the very least, avoid processed meat like hot dogs, sausages, and bacon. Harvard researchers found that every 1.8 ounces of processed meat eaten more than once a week raises heart disease risk by 42 percent. In addition, eat meat that’s as “naked” as possible—no antibiotics, hormones, or hidden additives. Opt for grass-fed animals, which have more heart-healthy omega-3 fatty acids than grain-fed animals.

Fresh salmon with mustard on parchment, top view
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Choose SMASH fish

SMASH fish are: sardines, mackerel, anchovies, salmon, and herring. They are your best sources of heart-healthy omega-3s (known to reduce inflammation, heart rhythm disturbances, triglyceride levels, and blood pressure). They are also less likely to be contaminated with toxins than other types. Check out these 14 secrets from countries with the lowest heart attack rates.

Open fridge full of fresh fruits and vegetables, healthy food background, organic nutrition, health care, dieting concept

Fast 11 hours every night

The body needs this break to repair metabolic functions. Skipping this fast—say, with a midnight snack—can cause a rise in inflammation, blood sugar, blood fats, and cell aging. Put a mental “closed” sign on your kitchen after dinner, ideally around 7 p.m.

Man cleaning snow with blue shovel from ice surface for ice skating. Winter routine concept.

Practice active acts of kindness

People who spend more time being sedentary are 73 percent more likely to develop metabolic syndrome, a cluster of problems that raise heart disease risk. One way to motivate yourself to get in small bouts of physical activity: Do them for someone else. While you’re out shoveling snow, clear your neighbor’s walkway too. Instead of sitting down on the bus, give your seat to a fellow passenger. Just don’t bother following the worst pieces of heart health advice cardiologists have heard.

Woman rolling her green mat after a yoga class

Take vitamin “Y” every week

Yoga has a direct and powerful impact on your heart. Patients with atrial fibrillation, the most common heart rhythm disturbance, who did yoga for three months had fewer episodes. In another study, when 30 people with high blood pressure practiced yoga for just five to seven minutes twice a day for two months, they had a lower resting heart rate and blood pressure compared with a control group who didn’t do the exercises.

Dog welsh corgi pembroke puppy smile
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Love a pet

Pets seem to have an amazingly positive impact on stress, cholesterol levels, and blood pressure. One reason might be this: A pet’s calmer energy field may affect ours. When experts monitor a person and a pet close to each other, they can show an interaction between the two fields, such as hearts beating in unison. Called coherence, this is a powerful tool that can help improve heart health. Don’t own a dog? Volunteer at a shelter to reap healing benefits. Make sure you know these other 30 ways to reduce your risk of heart attack and stroke.

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Sit in a sauna

We have all seen signs by saunas and steam rooms advising precaution for heart patients. But Japanese researchers have found that a special kind called an infrared sauna, which penetrates the skin with more energy than a typical dry sauna, can help the heart. Heart patients treated with this therapy at least twice a week had half the rate of hospitalization and death of a control group over a five-year period. It may improve the function of the cells that line the arteries. If you can’t find an infrared sauna, you may benefit from a traditional dry sauna at your typical gym.

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List something you’re grateful for every day

When University of Connecticut psychologist Glenn Affleck interviewed 287 people recovering from a heart attack, he discovered that people who found a benefit from their illness were less likely to suffer another within eight years. Each day, write down one or more things you are grateful for, and read the journal once a week. Memorize these other 25 heart-health secrets cardiologists want you to know.

Passionate love. Feet of a young couple that lying on the bed at honeymoon. Couple in love having sex / Lovers having sex under blanket. Concept : love, sex, sweetheart, sweet, activity, lifestyle.

Get busy

Men who have sex at least twice a week reduce their risk of heart attack by half compared with those who have sex only about once a month. Not even aspirin has that effect. If you have heart issues and are worried about a heart attack while in the act, let me reassure you: Sexual activity is about as taxing as light exercise. If you feel fine climbing two flights of stairs, you should feel safe in the bedroom.

cozy room with white tone of rooms and vintage window

Open your windows

The air inside your home might be even more polluted than the air in the world’s dirtiest cities. There are dozens of possible sources—hairspray, candles, fumes from the nonstick coating on your cookware. While any might be harmless in small amounts, the caustic brew they create when mixed together can turn up inflammation, raise blood pressure, and harden arteries. Open windows on milder days, and use a fan to circulate the air to reduce indoor air pollution levels. Try these other easy ways to keep your heart valves healthy.

Woman with jug of vinegar and cleaning supplies at table
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Clean with kitchen staples

Many cleaning products—even some “green” ones—contain chemicals that have been linked to stroke and high blood pressure. When possible, clean your kitchen with items you’d cook with, such as white vinegar, lemon, baking soda, and cornstarch.

Pasta macaroni concept background. Pasta in a glass jar container.

Toss your plastic containers

Chemicals in plastic, such as bisphenol A (BPA) and phthalates, leach into the food in these containers. If enough residue accumulates in your body, it can throw off your hormonal system. Studies have linked levels of BPA in people’s urine to heart disease risks. More than 15 medical papers link phthalates to cardiovascular issues. Use glass, ceramic, or stainless steel storage containers instead. Next, read on for 45 more things heart doctors do to protect their own hearts.

Reader's Digest
Originally Published in Reader's Digest