Adopt The Mediterranean Diet

First prescribed for weight loss in the 1960s, the Mediterranean diet consists of a daily diet of olive oil, fruits, vegetables, non-refined grains, and dairy products, weekly consumption of fish, poultry, potatoes, olives, tree nuts, and legumes, and monthly consumption of red meat and wine . Emphasizing healthy fats, fruits, and vegetables, the Mediterranean diet addition of olive oil accounts for extra protection of the cardiovascular system as it helps protect the cells lining the blood vessels from being damaged by overly reactive oxygen molecules. It adds extra protection by providing antioxidants such as vitamin E and beta-carotene and the highest percentage of monounsaturated fat than any other cooking oil. Red wine in moderation contributes to heart health by increasing levels of "good" cholesterol and protecting against artery damage. Polyphenols in red wine also prevent damage to blood vessels, reduce "bad" cholesterol, and prevent blood clots and may also reduce the risk of inflammation and blood clotting, both of which can lead to heart disease .

The main aspects of the Mediterranean diet that are considered heart-healthy are its antioxidant and anti-inflammatory effects, which are among the most commonly recommended regimens for improvement of cardiovascular health. Obesity is considered to be an important predictor of coronary heart disease risk, and observational studies addressing adherence to the Mediterranean diet, obesity, and heart disease risk factors indicate that subjects closer to the Mediterranean diet decreased both their body weight and heart disease risk factors. Studies in Italy where the Mediterranean diet is culturally dominant indicate that it is associated with reduced risk of major chronic degenerative diseases and stroke - these health conditions are closely related to deterioration of the blood vessels, which the diet can prevent. Adopting the Mediterranean diet may be one highly beneficial way of preventing heart disease.

Consume More Seafoods

Although they are not part of the popular Western diet, seafoods are especially important for health and contribute to reduced rates of heart disease, diabetes, and some forms of cancer. Over three decades ago, the diet of Greenland 'Eskimos' that was high in seafoods was associated with reduced cholesterol, improved lipid levels, and low incidence of heart disease . Seafoods contain omega-3 fatty acids, vitamin D, taurine, selenium, and other nutrients that help lower cholesterol and blood pressure, reduce inflammation and blood clotting, boost immunity, and most importantly, prevent sudden cardiac death . Evidence shows that eating at least some fish is more beneficial for heart health than eating no fish at all.

Reduce Stress

The effects of stress have been widely documented in health research, and this includes effects on heart health. Stress may either induce negative health effects of exacerbate them with the onset of symptoms and the inability to cope properly. In particular, occupational class and job stress have independent effects on diagnosis of coronary heart disease , and mental stress-induced health conditions pose the risk of poor prognosis in patients with heart disease. If you experience any type of stress, you should be informed that it may contribute to risk factors for heart disease including high blood pressure and cholesterol levels as well as behaviors such as overeating, physical inactivity, or smoking.

To reduce stress, figure out which healthy coping strategies will work for you. Exercise is a great stress reliver that releases feel-good endorphins and helps you burn calories and improve your health. Always have a plan to manage stress, especially any stress that may result from your health condition; there is increased chance that your ability to cope may be affected when faced with a life-threatening experience or serious health condition , therefore it is necessary to use proper coping methods in order to avoid or reduce stress . Choose a healthy strategy for coping with stress and you can live better and worry less about the risks of heart disease.

Improve Hormone Levels

It is widely known that there are many risk factors for heart disease, and among these are inadequate hormone levels. Low levels of testosterone in men and estrogen in women contribute to increased risk of heart disease, and treatment with hormone replacement therapy has been shown to decrease risk of heart disease. It is especially important to be aware of your hormone levels, especially if you are approaching middle age, during which time they often decline and increase health risks. For men, lower testosterone levels have been associated with increased incidence of heart disease-related events in middle aged and older men . However, high natural levels of testosterone also indicate higher risk of heart problems. Research involving the role of hormone replacement therapy in heart disease risk produces differing results; although it has been shown to prevent some heart problems, some studies also indicate increased risk of heart problems. What this means altogether is that getting your hormone levels checked may be an important step in heart health so that you may choose the most appropriate treatment options to regulate hormones for better health.

Improve Cholesterol Levels

Cholesterol is one indicator of heart health that just about everyone is aware of, even if they are not active in monitoring it. There are two types of cholesterol - high density lipoproteins (HDL), or "good" cholesterol, and low density lipoproteins, or "bad" cholesterol - and balancing these will reduce your risk of heart disease and improve your health overall. Talk of cholesterol typically relays the importance of lowering cholesterol, but it is equally important to increase HDL levels, which include anti-inflammatory, anti-oxidative, anti-thrombotic, and anti-infectious properties, as well as others that prevent cell death and dilation of the blood vessels . To improve your cholesterol, avoid grains and increase your intake of fruits, fish, garlic, vegetables, nuts, and onions.

Seek Regular Dental Care

Despite what may seem like a distant or impossible connection, studies suggest that there are connections between dental health and heart disease. People with gum disease, false teeth, or deteriorating teeth are much more likely to have heart disease. An Australian study indicated that over 77% of people requiring heart transplants had periodontal disease, and one review of literature identified positive associations between poor periodontal disease status and atherosclerotic vascular disease outcomes . The theory behind these connections is that bacteria from the mouth enters the blood stream and is deposited in the walls of the arteries, which is an indicative sign of heart disease when in excess. Proper dental care therefore is an essential part of healthy living as it protects your teeth and also your heart. Eating healthier foods can protect your heart and your teeth while reducing your risk of obesity and heart disease.