5 ways to improve your heart health

People who are at risk for developing heart disease can do something to prevent it. Here’s what doctors suggest to do.

1. Consume drinks rich in a chemical compound known as flavanols. Researchers have found that drinking flavanols have modest benefits to your heart health. Drinking tea and consuming food with fruits and cocoa have been found to reduce risks for heart diseases. Aside from cocoa beans and tea, flavanols can also be found in apples, pears, and pomegranates.

2. Drink wine or cook your food with olive oil. A past study has found that a certain compound found in wine and olive oil targets a person's gut microbes, effectively lowering risks for heart disease. The compound known as DMB (3,3-dimethyl-1-butanol) was discovered to reduce levels of another compound in the body which supports the onset of atherosclerosis. DMB lowers the risk for this particular disease, and can be found in balsamic vinegars, grape seed oils, and cold-pressed extra virgin olive oils.

3. Eat 60 grams of walnuts a day. Unless you're allergic, eating walnuts has been found to reduce cardiovascular disease risks. Researchers from the California Walnut Commission discovered that eating tree nuts lowered levels of total cholesterol and triglycerides.

4. Avoid eating too much salty food. The American or Western diet typically contains too much salt, and experts have found that 90 percent of Americans consume food with too much salt. Unfortunately, salty foods negatively affect a person's heart health. Reducing your salt intake is the best way to go.

5. Make sure to have at least seven hours of sleep. Lastly, a study by Korean researchers found that those who sleep for less than six hours a day are at a significantly higher risk of developing heart diseases, stroke or diabetes. "The 'short' sleepers should be aware of the risks of developing metabolic syndrome, which could lead them to suffer from life threatening and chronic diseases," said Dr. Jang Young Kim, the study's lead author. With that, make sure to get some proper shuteye so you could take care of your health.

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