Worldwide, the leading causes of death are heart disease and stroke. Thankfully, there is good news as well. About 80% of all cases of cardiovascular disease are entirely preventable. You can lower your risks by making a few changes to your lifestyle and doing things that would even feel enjoyable in the end. Let’s cover the four basics:

Exercise

Scientists have been aware of the importance of exercise when it comes to protecting your heart. Some of the first hints surfaced in the 1950s when studies showed the conductors of London’s double-decker buses had lower rates of coronary heart disease than the drivers, with the same going for English mail carriers compared to telephone operators.

Studies have shown a strong, inverse relationship between physical exercise and heart disease. Clinical trials also shed light on why that is the case. Exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate long term, lowers inflammation, and improves blood sugar control and insulin sensitivity. The best part of all is that exercise is something that gives you benefits, no matter how much activity you go with.

Avoid High Blood Pressure

High blood pressure, also known as hypotension, puts stress on the walls of your arteries, causing them to stiffen and narrow down. This stress increases the buildup of plaque in your blood vessels, eventually causing your heart muscle to grow thicker and weaker over time. It may also cause the blood vessels in your brain to rupture, leading to stroke. Your ideal blood pressure shouldn’t be over 120/80. The top number is your systolic pressure, the pressure when the heart is contracting, while the lower number is the diastolic pressure, meaning when your heart is at rest. Keeping the numbers in check is essential to cardiovascular health since hypertension is a leading cause of heart attacks and one of the most severe risk factors for strokes.

Knowing Your Cholesterol

Cholesterol isn’t the only factor in heart disease, despite playing a significant role. Although cholesterol is not the only thing that matters in heart health, you should keep an eye on it. You should know which numbers put you at risk. You should get your cholesterol levels checked every four to six years.

Here is what you should be looking for

• HDL cholesterol: Higher HDL levels correlate with better cardiovascular health.  
• LDL cholesterol: High LDL is strongly connected to heart disease. Low LDL is much better for your cardiovascular health.  
• Triglycerides: A type of fat that circulates in your bloodstream. Elevated triglycerides are linked to both heart disease and diabetes.

Knowing Your Blood Sugar Level

Routinely checking your fasting blood sugar can help monitor another factor in your heart disease risk. So what should you do if you see your blood sugar levels rising? You first need to consult with your doctor to check if you have a medical issue. You can do things on your own to improve your blood sugar control, and they are pretty simple and familiar - exercising and eating healthy. Blood sugar can be affected by several factors you may not be aware of, such as the following:

Hormonal changes during menstrual cycles.

Chronic stress or illness.

Being overweight or obese.

Consuming alcohol or caffeine.

Birth control pills, antidepressants, nasal decongestants, etc.

Not getting enough sleep.

All those factors can contribute to your blood sugar issues, both long-term and before you take a test, so keep that in mind.

©The Natural Doctor

Mediterranean Diet: 250+ Heart Healthy Recipes & Desserts + 100 Mediterranean Diet Beginner’s Tips, Tools, & Resources. (Mediterranean Diet Cookbook, Lose Weight, Slow Aging, Fight Disease & Burn Fat by Kevin Hughes
Don't care for some of the discussions in this book as our nutritionist told us to limit our salt intake due to husband's heart attack. This book says Med diet is high in salt-I totally disagree with that.
I know what I can sprinkle on our food to make it healthy.
Recipes in this book do not have pictures. The nutritional information they do contain is different for each of the recipes, most will have protein, fat-not broken up into good and bad fats, carbs and calories. Each recipe has a title and servings and list of ingredients. When you have to use a can of beans and just rinse it off the brine is already in the beans, USE FRESH!
Some items I have no idea what they even are: tahini. Also has directions in how to make. Not all recipes even have nutritional information. Some of format is different for some of the recipes.
There are to me, a lot of useless information in the book. Introduction starts out with what the Mediterranean diet is and to check wtih your doctore first.
I totally disagree with having red wine at dinner. our doctor told us if you do not drink wine, don't start because of this diet. To us it's a new lifestyle as we combine exercise and sleep with the good diet.
Not sure if you really need to know about what kitchen utensils and appliances you should be using. Some of my appliances do the job of 6 other appliances.
There are listings of other sites online to check out along with apps to use.
Funny how it states to use low fat butter and other products but recipes don't use them as ingredients, they use real milk, etc.
We use low fat, low sodium and have no problems when the recipe calls for regular.
This book I could modify but it still doesn't list good and bad fats nor sodium which is what we are more interested in than calories or carbs. So lacking.